IntermediateFree

HERCULES - ZERO TO HERO

Dom_ds· Feb 2024

12athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

An upperbody-focused program for intermediate lifters wanting to go from pencil neck to greek Demi-god. In greek mythology, Hercules is the son of Zeus and a mortal. He was already born with the strength of a god. However, in the disney movie he is protrayed as a pencil neck freak. He eventually trains under the tutelage of Philoctetes and after years of hard work, he finally looks like he lifts. However, for purposes of this program, jumping over sharks and flaming circles, and rescuing damsels are not required. I'm sure that if you have reached this point in your lifting endeavor, you've gotten stronger and you might have put on a little size. But now, you see a greek statue and think to yourself, "Wow! I wanna look like I lift." Say no more! We're all about leaning into the classical era idea of a great physique, where there is heavy emphasis on the upper body. Be honest, how many greek statues have you seen and thought, "Wow, those are some huge horse legs!" and you're not looking at a sculpture of a centaur? Don't worry about legs, there is enough intensity and variety to see some gains but we're not here to get horsecock legs. There are three upper body days and two lower body days. Despite what the introduction says, DON'T SKIP LEGS. The aim to achieve a physique that lean more towards the upper body and not to look like you only wear sweat pants to the gym to hide your legs. The number of sets are my minimum recommendations. You can add more sets, if so desired and you can recover from it. Always go to failure or near failure. There is not a lot of volume so intensity should be your best friend. A bit of warning... This program assumes you are an intermediate lifter who has gotten used to doing supersets and have a fair level of conditioning. There will be lots of them. Have fun!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.3%

Chest

Hamstrings

8.3%

Upper Back

8.3%

Front Delts

7.2%

Lats

6.9%

Abs

6.6%

Biceps

6.2%

Glutes

6.2%

Quadriceps

5.5%

Neck

5.5%

Lower Back

4.7%

Rear Delts

4.5%

Middle Delts

3.4%

Forearms

3.1%

Calves

2.8%

Adductors

1.2%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Incline Bench Press (Barbell)	2	6–12 reps
1B	Dumbbell Row	2	8–12 reps
1C	Neck Extension	2	12–20 reps
Superset
2A	Bench Press (Dumbbell)	2	6–12 reps
2B	Pullover (Dumbbell)	2	6–12 reps
2C	Neck Curl	2	12–20 reps
Superset
3A	Skull Crusher	2	8–15 reps
3B	Lateral Raise (Dumbbell)	2	8–15 reps
Superset
4A	Preacher Curl (Barbell)	2	8–15 reps
4B	Rear Delt Fly (Dumbbell)	2	8–15 reps

#	Exercise	Sets	Reps
1	Platz Squat	3	6–10 reps
2	Single Leg Romanian Deadlift	2	10–15 reps
3	Sissy Squat	2	AMRAP
4	Jefferson Curl	2	8–12 reps
5	Decline Crunch	3	AMRAP
6	Standing Calf Raise	2	AMRAP

#	Exercise	Sets	Reps
Superset
1A	Pull-Up (Weighted)	3	6–10 reps
1B	Neck Curl	2	12–20 reps
Superset
2A	Dip (Bodyweight)	3	10–20 reps
2B	Rear Delt Fly (Dumbbell)	2	10–15 reps
2C	Neck Extension	2	10–20 reps
Superset
3A	Behind The Neck Pulldown	2	8–12 reps
3B	Chest Fly (Dumbbell)	2	10–15 reps
Superset
4A	Tricep Pushdown (Cable)	2	8–12 reps
4B	Hammer Curl	2	8–12 reps

#	Exercise	Sets	Reps
1	Romanian Deadlift (Barbell)	3	6–10 reps
2	Power Shrug	2	10–20 reps
3	Leg Press (45 Degrees)	2	6–12 reps
4	Nordic Curl	2	AMRAP
5	Hanging Leg Raise	2	AMRAP
6	Seated Calf Raise	2	AMRAP

#	Exercise	Sets	Reps
Superset
1A	Behind The Neck Press	3	6–10 reps
1B	Pull-Up (Bodyweight)	3	5–20 reps
Superset
2A	JM Press	3	6–12 reps
2B	Lateral Raise (Dumbbell)	3	10–15 reps
Superset
3A	Incline Curl (Dumbbell)	3	8–15 reps
3B	Tricep Extension (Barbell)	3	8–15 reps
4	Wrist Curls	2	AMRAP

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, HERCULES - ZERO TO HERO is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

HERCULES - ZERO TO HERO is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

HERCULES - ZERO TO HERO is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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