Farnese Hercules Program
Program for achieving the body of Farnese Hercules by implementing the nucleus theory for increasing volume and intensity at the end of certain sets of lifts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–12 reps | — |
| 2 | Inverted Row | 1 | AMRAP | @10 |
| 3 | Calf Raise (Machine) | 3 | AMRAP | — |
| 4 | Overhead Press (Dumbbell) | 3 | 6–10 reps | — |
| 5 | Chin-Up (Weighted) | 3 | 5 reps | — |
| 6 | Russian Twist | 3 | 12–15 reps | — |
| 7 | Seated Calf Raise | 3 | AMRAP | — |
| 8 | Skull Crusher | 4 | 8–12 reps | — |
| 9 | Bicep Curl (Dumbbell) | 4 | 6–12 reps | — |
| 10 | Neck Flexion | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 4 | 6–10 reps | @7.5 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @7 |
| 3 | Reverse Bicep Curl (Dumbbell) | 3 | AMRAP | — |
| 4 | Shrug (Dumbbell) | 4 | 12–15 reps | @7 |
| 5 | Cable Crunch | 3 | AMRAP | — |
| 6 | Single Leg Press | 3 | 10–15 reps | — |
| 7 | Calf Raise (Machine) | 3 | 15 reps | — |
| 8 | Neck Curl | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dumbbell Row | 3 | 6–12 reps | @7 |
| 2 | Push Up | 3 | AMRAP | — |
| 3 | Oblique Crunch | 2 | AMRAP | — |
| 4 | Pullover (Dumbbell) | 3 | 6–12 reps | — |
| 5 | Preacher Curl (Barbell) | 3 | 6–10 reps | — |
| 6 | Lateral Raise (Cable) | 3 | 8–12 reps | — |
| 7 | Reverse Bicep Curl (Dumbbell) | 3 | AMRAP | — |
| 8 | Upright Row (Barbell) | 4 | 10–15 reps | — |
| 9 | Neck Curl | 4 | 15–20 reps | @7 |
| 10 | Side Bend (Dumbbell) | 2 | AMRAP | — |
| 11 | Windshield Wipers | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps | — |
| 2 | Seated Calf Raise | 3 | AMRAP | — |
| 3 | Hip Thrust (Machine) | 4 | 10–15 reps | @8 |
| 4 | Cable Crunch | 3 | AMRAP | — |
| 5 | Leg Press | 4 | 8–15 reps | — |
| 6 | Shrug (Barbell) | 4 | 8–15 reps | — |
| 7 | Leg Curl | 4 | 12–15 reps | — |
| 8 | Single Leg Calf Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 6–10 reps | — |
| 2 | Kroc Row | 4 | 6–12 reps | — |
| 3 | Single Leg Calf Raise | 3 | AMRAP | — |
| 4 | Hammer Curl | 4 | 8–12 reps | — |
| 5 | Pullover (Dumbbell) | 4 | 12–15 reps | — |
| 6 | Pec Fly (Dumbbell) | 4 | 10–15 reps | — |
| 7 | Neck Curl | 3 | AMRAP | @7 |
| 8 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps | — |
| 9 | Sit Up | 1 | AMRAP | — |
| 10 | Neck Extension | 3 | AMRAP | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Farnese Hercules Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Farnese Hercules Program 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Farnese Hercules Program 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
