Hercules

Luis S.

This 12-week strength and hypertrophy program is designed to help you achieve your goal of increasing your deadlift raw strenght while prioritizing hypertrophy in specific muscle groups. Based on science-based training methodologies, the program is periodized with micro, macro, and meso progressions, incorporating changes in sets, reps, percentages of 1RM, and RPE across each cycle.

Program Overview
. Goal: Increase deadlift while focusing on hypertrophy for shoulders, biceps, calves, quads, glutes, and triceps.
. Duration: 12 weeks, divided into 3 mesocycles (4 weeks each).
. Frequency: 5 days per week (Monday to Friday).
. Session Duration: ~60 minutes per session.
. Volume: 20 to 24 sets per day.

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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

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Cable Crossover

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl

Upper Body I

Deadlift (Barbell)

Step-Up (Weighted)

Hip Thrust (Machine)

Seated Calf Raise

Bicycle Crunch

Lower Body I

Lat Pulldown

Seated Row (Cable)

Y Raise

V-Handle Tricep Pushdown (Cable)

Push Up (Weighted)

Calf Raise (Leg Press)

Upper Body II

Single Arm KB Shoulder Press

Face Pull

Bicep Curl (Cable)

Low To High Cable Fly

Zottman Curl

Overhead Tricep Extension (Cable)

Upper Body III

Romanian Deadlift (Barbell)

Leg Extension

Glute Kickback (Cable)

Hack Squat Calf Raise

Leg Raise (Captain's Chair)

Lower Body II

One Arm Lateral Raise (Cable)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Single Arm Pushdown

Bicep Curl (Machine)

Cable Leg Raise

Glute Bridge (Dumbbell)

Smith Machine Calf Raise

Pallof Press

Pull-Up (Weighted)

Bent Over Row (Dumbbell)

Close Grip Pushdown (Cable)

Kettlebell Arnold Press

Reverse Pec Deck

Spider Curl

High To Low Cable Fly

Concentration Curl

Skull Crusher (Barbell)

Deadlift (Deficit)

Cable Crunch

Pec Deck (Machine)

Tricep Kickback

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Abs Crunch (Weighted)

Chin-Up (Weighted)

Bent Over Row (Barbell)

Tricep Extension (Dumbbell)

Single Arm Kettebell Z Press

Cross Body Hammer Curl

Single Arm Cable Chest Fly

Tricep Extension (Machine)

Rack Pull (Barbell)

Hanging Leg Raise

Meso I: Hypertrophy

Meso II: Hybrid

Meso III: Strength

1 reviews for Hercules

Luis S.