DEMIGOD STRENGTH (Hercules)
Unleash your inner hero with 12 weeks of strength training designed to forge a physique worthy of legends. Transform into your own Demigod.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 6–10 reps | @10 |
| 2 | AD Press | 1 | 6–10 reps | @10 |
| 3 | Neutral Grip Dumbbell Bench Press | 1 | 6–10 reps | @10 |
| 4 | Lat Pulldown (Single Arm) | 1 | 6–10 reps | @10 |
| 5 | Chest Supported T-bar | 1 | 6–10 reps | @10 |
| 6 | Lateral Raise (Cable) | 1 | 8–12 reps | @10 |
| 7 | Preacher Curl (EZ Bar) | 1 | 8–12 reps | @10 |
| 8 | Single Arm Pushdown | 1 | 8–12 reps | @10 |
| 9 | Seated Hamstring Curl | 2 | 10–15 reps | @10 |
| 10 | Leg Press | 1 | 10–15 reps | @10 |
| 11 | Leg Extension | 1 | 10–15 reps | @10 |
| 12 | Calf Raise (Machine) | 1 | 10–15 reps | @10 |
| 13 | Decline Sit Up (Weighted) | 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 6–10 reps | @10 |
| 2 | Hack Squat | 1 | 6–10 reps | @10 |
| 3 | Leg Extension | 1 | 6–10 reps | @10 |
| 4 | Calf Raise (Machine) | 1 | 6–10 reps | @10 |
| 5 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @10 |
| 6 | Behind-The-Neck Press (Smith Machine) | 1 | 8–12 reps | @10 |
| 7 | Dip (Weighted) | 1 | 8–12 reps | @10 |
| 8 | Pull-Up (Weighted) | 1 | 8–12 reps | @10 |
| 9 | Chest Supported Row (Dumbbell) | 1 | 8–12 reps | @10 |
| 10 | Lateral Raise (Cable) | 1 | 8–12 reps | @10 |
| 11 | Incline Curl (Dumbbell) | 1 | 8–12 reps | @10 |
| 12 | Incline Pushdown (Cable) | 1 | 8–12 reps | @10 |
| 13 | Dragon Flag | 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 1 | 6–10 reps | @10 |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 6–10 reps | @10 |
| 3 | Single Arm Row (Dumbbell) | 1 | 6–10 reps | @10 |
| 4 | Reverse Pec Deck | 1 | 8–12 reps | @10 |
| 5 | JM Press (Smith Machine) | 1 | 8–12 reps | @10 |
| 6 | Bicep Curl (Barbell) | 1 | 8–12 reps | @10 |
| 7 | Hamstring Curl | 1 | 10–15 reps | @10 |
| 8 | Hack Squat | 1 | 10–15 reps | @10 |
| 9 | Leg Extension | 1 | 10–15 reps | @10 |
| 10 | Calf Raise (Machine) | 1 | 10–15 reps | @10 |
| 11 | Cable Crunch | 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 1 | 6–10 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 1 | 6–10 reps | @10 |
| 3 | Leg Press | 1 | 6–10 reps | @10 |
| 4 | Back Extension | 1 | 6–10 reps | @10 |
| 5 | Seated Calf Raise | 1 | 6–10 reps | @10 |
| 6 | Shoulder Press (Plate Loaded) | 1 | 10–15 reps | @10 |
| 7 | Dip (Weighted) | 1 | 10–15 reps | @10 |
| 8 | Pull-Up (Neutral Grip, Weighted) | 1 | 10–15 reps | @10 |
| 9 | Lying Pullover (Cable) | 1 | 10–15 reps | @10 |
| 10 | Front Raise | 1 | 10–15 reps | @10 |
| 11 | V-Handle Tricep Pushdown (Cable) | 1 | 10–15 reps | @10 |
| 12 | Preacher Curl (Dumbbell) | 1 | 10–15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DEMIGOD STRENGTH (Hercules) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
DEMIGOD STRENGTH (Hercules) is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DEMIGOD STRENGTH (Hercules) 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
