Farnese Hercules Program

This Program is from Natural Hypertrophy’s YouTube video for achieving the body of Farnese Hercules by implementing the nucleus theory for increasing volume and intensity at the end of certain sets of lift with muscles groups such as the abs, neck, calves, and forearms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Bicep Curl (Dumbbell)

Shrug (Dumbbell)

Cable Crunch

Single Leg Press

Calf Raise (Machine)

Neck Curl

Lower 1

Dumbbell Row

Push Up

Oblique Crunch

Pullover (Dumbbell)

Preacher Curl (Barbell)

Lateral Raise (Cable)

Upright Row (Barbell)

Windshield Wipers

Side Bend (Dumbbell)

Deadlift (Barbell)

Seated Calf Raise

Pull-Up (Bodyweight)

Leg Press

Shrug (Barbell)

Leg Curl

Single Leg Calf Raise

Bench Press (Close Grip)

Kroc Row

Hammer Curl

Pec Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Sit Up

Neck Extension

Bench Press (Barbell)

Row Between Chairs

Overhead Press (Dumbbell)

Chin-Up (Weighted)

Russian Twist

Skull Crusher

Bicep Curl (Dumbbell)

Neck Flexion

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