Hercules Powerbuilding Program

by Fin

3 athletes joined

Program Description

Basic program to build strength and muscle without needing fancy gyms or equipment. Rep schemes change weekly to push a range of adaptations and breaks the monotony 5x5 style programs. Not percentage based so enables the lifter to train as hard as possible based on their strength and energy on every given workout without the fear of “missing” reps commonly found it aggressive percentage based programs.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 16, 2025 05:42
Last Edited
Jun 18, 2025 11:29

Summary

Unleash your inner strength with the Hercules Powerbuilding Program, a dynamic 4-week journey designed for serious lifters. Committing four days a week, you'll blend heavy compound lifts like squats and deadlifts with explosive movements such as box jumps and broad jumps, maximizing both strength and power. Each workout is meticulously crafted to challenge your limits, ensuring you build muscle while enhancing athletic performance. Get ready to transform your physique and reach new heights in your training!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

10 reps

8 reps

6 reps

RPE 9-10

Box Jump

5 reps

RPE 6

Single Leg Romanian Deadlift

8-10 reps

RPE 8-8.5

Lunge (Dumbbell)

10-12 reps

RPE 9

Ab Wheel

10 reps

Day 1

Squat (Barbell)

5 reps

RPE 9-10

Box Jump

5 reps

RPE 6

Single Leg Romanian Deadlift

10-12 reps

RPE 8-8.5

Lunge (Dumbbell)

12-15 reps

RPE 9

Ab Wheel

12 reps

Day 1

Squat (Barbell)

3 reps

RPE 9-10

Box Jump

5 reps

RPE 6

Single Leg Romanian Deadlift

12-15 reps

RPE 8-8.5

Lunge (Dumbbell)

15-20 reps

RPE 9

Ab Wheel

15 reps

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

RPE 10

Box Jump

5 reps

RPE 6

Single Leg Romanian Deadlift

10 reps

RPE 8-8.5

Lunge (Dumbbell)

10 reps

RPE 8

Ab Wheel

10 reps

Day 2

Bench Press (Barbell)

10 reps

8 reps

6 reps

RPE 9-10

Barbell Row

8-10 reps

RPE 8-9

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8

Face Pull

12-15 reps

RPE 8.5

Skull Crusher (Dumbbell)

10-12 reps

RPE 8.5

Concentration Curl

10-12 reps

RPE 8.5

Day 2

Bench Press (Barbell)

5 reps

RPE 9-10

Barbell Row

10-12 reps

RPE 8-9

Incline Bench Press (Dumbbell)

10-12 reps

RPE 8

Face Pull

12-15 reps

RPE 8.5

Skull Crusher (Dumbbell)

10-12 reps

RPE 8.5

Concentration Curl

10-12 reps

RPE 8.5

Day 2

Bench Press (Barbell)

3 reps

RPE 9-10

Barbell Row

12-15 reps

12-10 reps

RPE 8-9

Incline Bench Press (Dumbbell)

12-15 reps

RPE 8

Face Pull

12-15 reps

RPE 8.5

Skull Crusher (Dumbbell)

10-12 reps

RPE 8.5

Concentration Curl

10-12 reps

RPE 8.5

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

RPE 10

Barbell Row

10 reps

RPE 8-9

Incline Bench Press (Dumbbell)

10 reps

RPE 8

Face Pull

12-15 reps

RPE 8.5

Skull Crusher (Dumbbell)

10-12 reps

RPE 8.5

Concentration Curl

10-12 reps

RPE 8.5

Day 3

Deadlift (Barbell)

10 reps

8 reps

6 reps

RPE 9-10

Broad Jump

3 reps

RPE 10

Rear Foot Elevated Split Squat

10-12 reps

RPE 8-8.5

Upright Row (Barbell)

10-12 reps

RPE 8

Ab Wheel

12 reps

Day 3

Deadlift (Barbell)

5 reps

RPE 9-10

Broad Jump

3 reps

RPE 10

Rear Foot Elevated Split Squat

12-15 reps

RPE 8-8.5

Upright Row (Barbell)

10-12 reps

RPE 8

Ab Wheel

12 reps

Day 3

Deadlift (Barbell)

3 reps

RPE 9-10

Broad Jump

3 reps

RPE 10

Rear Foot Elevated Split Squat

15 reps

RPE 8-8.5

Upright Row (Barbell)

10-12 reps

RPE 8

Ab Wheel

15 reps

Day 3

Deadlift (Barbell)

5 reps

3 reps

1 reps

RPE 10

Broad Jump

3 reps

RPE 10

Rear Foot Elevated Split Squat

10 reps

RPE 8-8.5

Upright Row (Barbell)

10 reps

RPE 8

Ab Wheel

10 reps

Day 4

Overhead Press (Barbell)

10 reps

8 reps

6 reps

RPE 9-10

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Dumbbell)

10-12 reps

RPE 8

Dumbbell Row

8-10 reps

RPE 8

Tricep Extension (Cable)

10-12 reps

RPE 9

Hammer Curl

10-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

5 reps

RPE 9-10

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Dumbbell)

12-15 reps

RPE 8

Dumbbell Row

10-12 reps

RPE 8

Tricep Extension (Cable)

10-12 reps

RPE 9

Hammer Curl

10-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

3 reps

RPE 9-10

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Dumbbell)

15-20 reps

RPE 8

Dumbbell Row

15 reps

RPE 8

Tricep Extension (Cable)

10-12 reps

RPE 9

Hammer Curl

10-12 reps

RPE 9

Day 4

Overhead Press (Barbell)

5 reps

3 reps

1 reps

RPE 10

Pull-Up (Bodyweight)

AMRAP

Lateral Raise (Dumbbell)

10 reps

RPE 8

Dumbbell Row

10 reps

RPE 8

Tricep Extension (Cable)

10-12 reps

RPE 9

Hammer Curl

10-12 reps

RPE 9

Day 1

Squat (Barbell)

1 Set

10 Reps

8 Reps

6 Reps

@9-10

Box Jump

3 Sets

5 Reps

Single Leg Romanian Deadlift

3 Sets

8-10 Reps

@8-8.5

Lunge (Dumbbell)

3 Sets

10-12 Reps

Ab Wheel

3 Sets

10 Reps

Day 2

Bench Press (Barbell)

1 Set

10 Reps

8 Reps

6 Reps

@9-10

Barbell Row

3 Sets

8-10 Reps

@8-9

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

Face Pull

3 Sets

12-15 Reps

@8.5

Skull Crusher (Dumbbell)

3 Sets

10-12 Reps

@8.5

Concentration Curl

3 Sets

10-12 Reps

@8.5

Day 3

Deadlift (Barbell)

1 Set

10 Reps

8 Reps

6 Reps

@9-10

Broad Jump

3 Sets

3 Reps

@10

Rear Foot Elevated Split Squat

3 Sets

10-12 Reps

@8-8.5

Upright Row (Barbell)

3 Sets

10-12 Reps

Ab Wheel

3 Sets

12 Reps

Day 4

Overhead Press (Barbell)

1 Set

10 Reps

8 Reps

6 Reps

@9-10

Pull-Up (Bodyweight)

3 Sets

AMRAP

Lateral Raise (Dumbbell)

3 Sets

10-12 Reps

Dumbbell Row

3 Sets

8-10 Reps

Tricep Extension (Cable)

3 Sets

10-12 Reps

Hammer Curl

3 Sets

10-12 Reps