Unleash your strength with the Hercules Full Body 3x program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. This program features three intense workouts per week, targeting all major muscle groups through a blend of bodyweight and barbell exercises. With a focus on progressive overload, you'll build muscle, enhance endurance, and improve overall strength. Get ready to transform your physique and achieve your fitness goals with structured routines that keep you motivated and on track!

full body 3 times a week, always with a day of rest between sessions

Hercules Full Body 3x

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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

Sit Up

Reverse Wrist Curl (Barbell)

Bench Press (Barbell)

Pull-Up (Band)

French Press

Bicep Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Upright Row (Barbell)

Dragon Flag

Wrist Curls

Dip (Bodyweight)

Bench Press (Close Grip)

Overhead Press (Barbell)

Dumbbell Row

Hammer Curl (Dumbbell)

Split Squat (Barbell)

Hip Thrust (Barbell)

Shrug (Barbell)

Plank (Weighted)

Standing Calf Raise

Incline Bench Press (Barbell)

Chin-Up (Bodyweight)

Rack Pull (Barbell)

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Cable)

Zercher Squat (Barbell)

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