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Hercules workout

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4 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 18, 2025 12:32

Summary

Unleash your inner strength with the Hercules Workout, a comprehensive 9-week program designed for serious lifters. Committing just three days a week, you'll tackle a blend of barbell and dumbbell exercises, including squats, bench presses, and chin-ups, strategically structured to build muscle and enhance overall power. This program is perfect for those looking to maximize their gains in a garage gym setting, with a focus on compound movements that target multiple muscle groups. Get ready to transform your physique and elevate your training intensity!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Chest
11.2%
Triceps
8.7%
Middle Delts
8.6%
Abs
8.4%
Upper Back
7.9%
Quadriceps
7%
Hamstrings
6.8%
Glutes
6.6%
Lats
6.3%
Biceps
5.7%
Calves
4.5%
Lower Back
4.4%
Adductors
1.1%
Forearms
0.6%
Rear Delts
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Standing Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Standing Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Standing Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
-
4
Upright Row (Barbell)
5
5 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Dynamic Side Plank
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
-
4
Upright Row (Barbell)
5
5 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Dynamic Side Plank
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
-
4
Upright Row (Barbell)
5
5 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Dynamic Side Plank
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Push Press (Barbell)
2
1
10 reps
1 reps
-
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Push Press (Barbell)
2
1
10 reps
1 reps
-
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Push Press (Barbell)
2
1
10 reps
1 reps
-
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Push Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
5
5 reps
-
5
Bicep Curl (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Push Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
5
5 reps
-
5
Bicep Curl (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Push Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
5
5 reps
-
5
Bicep Curl (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
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
-