Program Description
This program will help you build a physique akin to Heracles, emphasizing strength, hypertrophy, and functional power. This program focuses on compound lifts with accessory work for hypertrophy, aiming to increase strength and muscle mass over time. This workout alternates between strength days and hypertrophy days, maximizing size and functionality. (PPL) - Progressive Overload: Aim to gradually increase weight or reps week-to-week, especially in strength movements. - Rest: Rest for 30 seconds to 1 minute between hypertrophy sets and 2-5 minutes for heavy strength sets. - Core Work: The ab exercises target all parts of the core, including rectus abdominis, obliques, and lower abs, for a balanced physique.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Olympic Weightlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedSep 23, 2024 08:00
- Last EditedFeb 18, 2025 01:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
-
6
Russian Twist
3
20 reps
-
7
Abs Crunch (Weighted)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
-
6
Russian Twist
3
20 reps
-
7
Abs Crunch (Weighted)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
-
6
Russian Twist
3
20 reps
-
7
Abs Crunch (Weighted)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
-
6
Russian Twist
3
20 reps
-
7
Abs Crunch (Weighted)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
-
6
Russian Twist
3
20 reps
-
7
Abs Crunch (Weighted)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Face Pull
4
12-15 reps
-
6
Russian Twist
3
20 reps
-
7
Abs Crunch (Weighted)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Ab Machine
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Ab Machine
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Ab Machine
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Ab Machine
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Ab Machine
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Ab Machine
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Bench Press (Dumbbell)
4
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7A
Leg Raise (Captain's Chair)
4
10 reps
-
7B
Knee Raise (Captain's Chair)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Machine)
4
10-12 reps
-
6
Hammer Curl
4
12 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Ab Machine
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Machine)
4
10-12 reps
-
6
Hammer Curl
4
12 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Ab Machine
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Machine)
4
10-12 reps
-
6
Hammer Curl
4
12 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Ab Machine
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Machine)
4
10-12 reps
-
6
Hammer Curl
4
12 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Ab Machine
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Machine)
4
10-12 reps
-
6
Hammer Curl
4
12 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Ab Machine
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Machine)
4
10-12 reps
-
6
Hammer Curl
4
12 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Ab Machine
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Sled
1
6 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Box Jump
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Sled
1
6 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Box Jump
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Sled
1
6 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Box Jump
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Sled
1
6 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Box Jump
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Sled
1
6 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Box Jump
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Sled
1
6 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Box Jump
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
4 Reps
80%
2
Overhead Press (Barbell)4 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
@8
4
Dip (Weighted)3 Sets
6-8 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8
6
Abs Crunch (Weighted)4 Sets
12-15 Reps
-
7A
Leg Raise (Captain's Chair)4 Sets
10 Reps
-
7B
Knee Raise (Captain's Chair)4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
4 Reps
80%
2
Pull-Up (Weighted)4 Sets
6-8 Reps
-
3
Bent Over Row (Barbell)4 Sets
6-8 Reps
@8
4
Shrug (Dumbbell)3 Sets
10-12 Reps
@8
5
Face Pull4 Sets
12-15 Reps
-
6
Russian Twist3 Sets
20 Reps
-
7
Abs Crunch (Weighted)4 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)4 Sets
6 Reps
@8
3
Lunge (Barbell)4 Sets
10 Reps
@6
4
Leg Press3 Sets
10 Reps
@6
5
Standing Calf Raise4 Sets
15-20 Reps
-
6
Abs Crunch (Weighted)4 Sets
12-15 Reps
-
7
Ab Machine4 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
8-10 Reps
70%
2
Seated Overhead Press (Dumbbell)4 Sets
10-12 Reps
-
3
Bench Press (Dumbbell)4 Sets
10-12 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Abs Crunch (Weighted)4 Sets
12-15 Reps
-
7A
Leg Raise (Captain's Chair)4 Sets
10 Reps
-
7B
Knee Raise (Captain's Chair)4 Sets
10 Reps
-
Day 5
1
Bent Over Row (Barbell)4 Sets
8-10 Reps
-
2
Lat Pulldown4 Sets
10-12 Reps
-
3
Seated Row (Cable)4 Sets
12 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Machine)4 Sets
10-12 Reps
-
6
Hammer Curl4 Sets
12 Reps
-
7
Bicycle Crunch3 Sets
20 Reps
-
8
Ab Machine4 Sets
12 Reps
-
Day 6
1
Front Squat (Barbell)4 Sets
8-10 Reps
70%
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Sled1 Set
6 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-
6
Box Jump3 Sets
12 Reps
-
7
Hanging Leg Raise3 Sets
12 Reps
-
8
Abs Crunch (Weighted)4 Sets
12-15 Reps
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