12 Lifts of Heracles

This is a linear program that operates on 12 lifts made to give you the body and strength of a demigod! Each week ramps up the weight!

Feel free to rearrange which of the 12 lifts go in which order, this order is just my preference with a bias towards biceps, shoulders, and legs. 

Weeks 4 & 8 are deload weeks. Make sure to eat lots of food and get plenty of sleep. Start each of the workout sessions with adequate stretching and use about 1-2 warm up sets. If you feel like your muscles are a tight, lower the weight and recover. I’m

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Seated Overhead Press (Barbell)

Front Squat (Barbell)

Pull-Up (Bodyweight)

Cable Crunch

Bench Press (Barbell)

Jump Squat

Lying Tricep Extension (Barbell)

Romanian Deadlift (Barbell)

Preacher Curl (EZ Bar)

Bent Over Row (Barbell)

Shrug (Barbell)

Push Up

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