Legio Hercules Tenax

Hercules is a meticulously designed powerbuilding program tailored for intermediate lifters, blending the strength-focused 5x5 progression with hypertrophy-driven accessory work. Spanning five days—Deadlift, Bench Press, Overhead Press, Squat, and Bent Over Row—this program builds a Herculean physique and formidable strength by targeting major compound lifts (deadlift, squat, bench press, overhead press, Pendlay row) while enhancing muscle growth through targeted accessories. With proper rest between days, it balances intensity and recovery to support progressive overload and long-term gains.

Main Compounds: 

Perform 5 sets of 5 reps (5x5) on the primary lift each day (e.g., Deadlift on Day 2, Squat on Day 3), using a linear progression model. Start with a weight you can lift with good form for all sets and increase by 2.5-5 kg (5-10 lbs) weekly or as able, resetting with a deload (e.g., 10-20% weight reduction) if progress stalls.

Track your 5x5 lifts weekly. If you complete all sets with proper form, increase the weight at the next session. If form breaks or reps are missed, maintain the weight or reduce by 10% for a deload week before resuming progression. Always go to failure on the last set. 

Accessories: 

Follow a 4-set pyramid scheme.  

Set 1: 50% of your working weight, 8-12 reps (warm-up to prime muscles and joints). No rest between sets 1 and 2.
Set 2: 75% of your working weight, 8-12 reps (warm-up to build intensity).
Sets 3: 100% of your working weight, go to failure. If you can do at least 12 reps add weight next week.
Set 4: Use 70% of your working weight and go to failure

Rest and Adjustment: Ensure 48-72 hours between intense days (e.g., deadlift and squat). Adjust volume or intensity if recovery lags, indicated by persistent soreness or performance drops.

Cardio:

There are two days of cardio a week. The schedule should be D1 D2 Cardio D3 D4 Cardio Rest. Each session should be 30-60 minutes long in zone 2 or 3.

Diet:

Calories is TDEE + 250-500 kcal. 40% protein 40% carbs 20% fat. 

Legio Hercules empowers lifters to forge strength and size with a disciplined, progressive approach, embodying the legendary might of its namesake. Start at a challenging yet manageable weight, track diligently, and conquer your limits!

Hercules is a meticulously designed powerbuilding program tailored for intermediate lifters, blending the strength-focused 5x5 progression with hypertrophy-driven accessory work. Spanning five days—Deadlift, Bench Press, Overhead Press, Squat, and Bent Over Row—this program builds a Herculean physique and formidable strength by targeting major compound lifts (deadlift, squat, bench press, overhead press, Pendlay row) while enhancing muscle growth through targeted accessories. With proper rest between days, it balances intensity and recovery to support progressive overload and long-term gains.

Main Compounds: 

Perform 5 sets of 5 reps (5x5) on the primary lift each day (e.g., Deadlift on Day 2, Squat on Day 3), using a linear progression model. Start with a weight you can lift with good form for all sets and increase by 2.5-5 kg (5-10 lbs) weekly or as able, resetting with a deload (e.g., 10-20% weight reduction) if progress stalls.

Track your 5x5 lifts weekly. If you complete all sets with proper form, increase the weight at the next session. If form breaks or reps are missed, maintain the weight or reduce by 10% for a deload week before resuming progression. Always go to failure on the last set. 

Accessories: 

Follow a 4-set pyramid scheme.  Set 1: 50% of your working weight, 8-12 reps (warm-up to prime muscles and joints).
Set 2: 75% of your working weight, 8-12 reps (warm-up to build intensity).
Sets 3 and 4: 100% of your working weight, 8-12 reps, using double progression (increase reps from 8 to 12 before adding 2.5-5 kg/5-10 lbs to the working weight).

For the 100% sets, once you hit 12 reps for both Sets 3 and 4, increase the working weight by 2.5-5 kg (5-10 lbs) and return to 8 reps, continuing the double progression cycle.

Rest and Adjustment: Ensure 48-72 hours between intense days (e.g., deadlift and squat). Adjust volume or intensity if recovery lags, indicated by persistent soreness or performance drops.

Cardio:

There are two days of cardio a week. The schedule should be D1 D2 Cardio D3 D4 Cardio Rest. Each session should be 30-60 minutes long in zone 2 or 3.

Diet:

Calories is TDEE + 250-500 kcal. 40% protein 40% carbs 20% fat. 

Legio Hercules empowers lifters to forge strength and size with a disciplined, progressive approach, embodying the legendary might of its namesake. Start at a challenging yet manageable weight, track diligently, and conquer your limits!

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