Intermediate–AdvancedFree

Project: Hercules

Mikael Tamim Baraky· May 2024

7athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Women's

Equipment

Full Gym

Session length

70 min

Workout Plan: Muscle Mass and Definition This 4-day workout plan is designed to help you build muscle mass and achieve a well-defined physique. Combining high-intensity training with periodization and individualized adjustments, this program maximizes gains in the shortest time. Features: 1. **Balanced Training:** Focuses on specific muscle groups each day. 2. **Intensity & Volume:** Mixes heavy, moderate, and light sets. 3. **Progressive Overload:** Gradual weight increases for continuous challenge. 4. **Periodization:** Regularly varies exercises and intensity to prevent plateaus. 5. **Individualization:** Adjustable exercises and weights for all fitness levels. 6. **Efficient:** Quality-focused, ideal for busy schedules. Benefits: - **Muscle Growth:** Heavy compounds and targeted isolation exercises. - **Definition:** Higher reps and varied intensity for muscle toning. - **Strength:** Fundamental strength-building exercises. - **Recovery:** Balanced workout and rest days. Structure: 1. **Day 1:** Upper Body Push - Chest, shoulders, triceps. 2. **Day 2:** Lower Body - Quads, hamstrings, glutes, calves. 3. **Day 3:** Rest/Active Recovery. 4. **Day 4:** Upper Body Pull - Back, biceps. 5. **Day 5:** Lower Body. 6. **Day 6:** Rest/Active Recovery. 7. **Day 7:** Rest. Ideal for those seeking a structured, science-backed routine to build muscle and achieve definition.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Hamstrings

15.8%

Quadriceps

13.5%

Glutes

12.9%

Triceps

6.7%

Chest

6.5%

Upper Back

6.1%

Biceps

Front Delts

Lower Back

5.5%

Middle Delts

4.3%

Calves

4.3%

Lats

3.8%

Abs

Rear Delts

Forearms

1.1%

Adductors

0.9%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	3	6–10 reps	@10
2	Incline Bench Press (Dumbbell)	3	8–12 reps	@7
3	Chest Fly (Dumbbell)	2	12–15 reps	@6
4	Seated Overhead Press (Dumbbell)	3	6–8 reps	@10
5	Lateral Raise (Dumbbell)	3	12–15 reps	@7
6	Rear Delt Fly (Dumbbell)	2	15–20 reps	@6
7	Skull Crusher	2	8–12 reps	@7
8	Dip (Bodyweight)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	6–8 reps	@10
2	Leg Press (45 Degrees)	3	8–12 reps	@8
3	Leg Extension	2	12–15 reps	@6
4	Romanian Deadlift (Barbell)	3	6–8 reps	@10
5	Leg Curl	3	12–15 reps	@6
6	Standing Calf Raise	3	12–15 reps	@6

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	6–8 reps	@10
2	Pull-Up (Bodyweight)	3	8–12 reps	@8
3	Bent Over Row (Barbell)	3	8–12 reps	@7
4	Face Pull	2	12–15 reps	@7
5	Bicep Curl (Barbell)	3	8–12 reps	@8
6	Hammer Curl	3	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Front Squat (Barbell)	3	6–8 reps	@10
2	Bulgarian Split Squat (Dumbbell)	3	8–12 reps	@8
3	Leg Press (45 Degrees)	2	12–15 reps	@6
4	Stiff Leg Deadlift	3	6–8 reps	@10
5	Leg Curl	3	12–15 reps	@6
6	Hip Thrust (Barbell)	3	8–12 reps	@7
7	Calf Raise (Leg Press)	3	12–15 reps	@7

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, Project: Hercules 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 70 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.

Project: Hercules is structured around 4 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.

Project: Hercules 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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