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Hercules workout
by
2 athletes joined
Program Description
Full body, building raw muscles and strength
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
60 minutes
Created
May 31, 2024 12:51
Last Edited
Jun 04, 2024 11:40
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Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4
Upright Row (Barbell)
4 Sets
8 Reps
5
Seated Calf Raise
4 Sets
10 Reps
6
Dynamic Side Plank
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Bench Press (Dumbbell)
4 Sets
8 Reps
3
Push Press (Barbell)
4 Sets
8 Reps
4
Bench Press (Close Grip)
4 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Upright Row (Dumbbell)
4 Sets
8 Reps
5
Standing Calf Raise
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4
Upright Row (Barbell)
4 Sets
8 Reps
5
Seated Calf Raise
4 Sets
10 Reps
6
Dynamic Side Plank
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Bench Press (Dumbbell)
4 Sets
8 Reps
3
Push Press (Barbell)
4 Sets
8 Reps
4
Bench Press (Close Grip)
4 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Upright Row (Dumbbell)
4 Sets
8 Reps
5
Standing Calf Raise
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
2
Bench Press (Barbell)
4 Sets
8 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4
Upright Row (Barbell)
4 Sets
8 Reps
5
Seated Calf Raise
4 Sets
10 Reps
6
Dynamic Side Plank
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
2
Bench Press (Dumbbell)
4 Sets
8 Reps
3
Push Press (Barbell)
4 Sets
8 Reps
4
Bench Press (Close Grip)
4 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Upright Row (Dumbbell)
4 Sets
8 Reps
5
Standing Calf Raise
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Standing Calf Raise
3 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
T-Bar Row
3 Sets
10 Reps
4
Push Press (Barbell)
2 Sets
1 Set
10 Reps
1 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Dip (Weighted)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Chin-Up (Bodyweight)
3 Sets
10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
6
Dynamic Side Plank
3 Sets
10 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Standing Calf Raise
3 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
T-Bar Row
3 Sets
10 Reps
4
Push Press (Barbell)
2 Sets
1 Set
10 Reps
1 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Dip (Weighted)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Chin-Up (Bodyweight)
3 Sets
10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
6
Dynamic Side Plank
3 Sets
10 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Standing Calf Raise
3 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
T-Bar Row
3 Sets
10 Reps
4
Push Press (Barbell)
2 Sets
1 Set
10 Reps
1 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Dip (Weighted)
3 Sets
10 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Bench Press (Barbell)
3 Sets
10 Reps
4
Chin-Up (Bodyweight)
3 Sets
10 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
6
Dynamic Side Plank
3 Sets
10 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Chin-Up (Weighted)
5 Sets
4
Upright Row (Barbell)
5 Sets
5 Reps
5
Seated Calf Raise
4 Sets
8 Reps
6
Dynamic Side Plank
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Push Press (Barbell)
5 Sets
5 Reps
4
Bench Press (Close Grip)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
5 Sets
5 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Front Squat (Paused)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
4
Upright Row (Barbell)
5 Sets
5 Reps
5
Standing Calf Raise
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Chin-Up (Weighted)
5 Sets
4
Upright Row (Barbell)
5 Sets
5 Reps
5
Seated Calf Raise
4 Sets
8 Reps
6
Dynamic Side Plank
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Push Press (Barbell)
5 Sets
5 Reps
4
Bench Press (Close Grip)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
5 Sets
5 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Front Squat (Paused)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
4
Upright Row (Barbell)
5 Sets
5 Reps
5
Standing Calf Raise
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Chin-Up (Weighted)
5 Sets
4
Upright Row (Barbell)
5 Sets
5 Reps
5
Seated Calf Raise
4 Sets
8 Reps
6
Dynamic Side Plank
3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Push Press (Barbell)
5 Sets
5 Reps
4
Bench Press (Close Grip)
5 Sets
5 Reps
5
Bicep Curl (Barbell)
5 Sets
5 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Front Squat (Paused)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
4
Upright Row (Barbell)
5 Sets
5 Reps
5
Standing Calf Raise
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
15 Reps