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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
    Apr 27, 2025 04:50
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Box Jump
3
5 reps
RPE 6
3
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8-8.5
4
Lunge (Dumbbell)
3
10-12 reps
RPE 9
5
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9-10
2
Box Jump
3
5 reps
RPE 6
3
Single Leg Romanian Deadlift
3
10-12 reps
RPE 8-8.5
4
Lunge (Dumbbell)
3
12-15 reps
RPE 9
5
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 9-10
2
Box Jump
3
5 reps
RPE 6
3
Single Leg Romanian Deadlift
3
12-15 reps
RPE 8-8.5
4
Lunge (Dumbbell)
3
15-20 reps
RPE 9
5
Ab Wheel
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
2
Box Jump
3
5 reps
RPE 6
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8-8.5
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
6
Concentration Curl
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9-10
2
Barbell Row
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
6
Concentration Curl
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9-10
2
Barbell Row
3
1
12-15 reps
12-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
6
Concentration Curl
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
6
Concentration Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Broad Jump
3
3 reps
RPE 10
3
Rear Foot Elevated Split Squat
3
10-12 reps
RPE 8-8.5
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9-10
2
Broad Jump
3
3 reps
RPE 10
3
Rear Foot Elevated Split Squat
3
12-15 reps
RPE 8-8.5
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Ab Wheel
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9-10
2
Broad Jump
3
3 reps
RPE 10
3
Rear Foot Elevated Split Squat
3
15 reps
RPE 8-8.5
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
2
Broad Jump
3
3 reps
RPE 10
3
Rear Foot Elevated Split Squat
3
10 reps
RPE 8-8.5
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
8-10 reps
RPE 8
5
Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9-10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 9-10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Dumbbell Row
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Hammer Curl
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Hammer Curl
3
10-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
2
Box Jump
3 Sets
5 Reps
@6
3
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
@8-8.5
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
5
Ab Wheel
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
2
Barbell Row
3 Sets
8-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8.5
5
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@8.5
6
Concentration Curl
3 Sets
10-12 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
2
Broad Jump
3 Sets
3 Reps
@10
3
Rear Foot Elevated Split Squat
3 Sets
10-12 Reps
@8-8.5
4
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
5
Ab Wheel
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
4
Dumbbell Row
3 Sets
8-10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
6
Hammer Curl
3 Sets
10-12 Reps
@9