Heroic as Heracles

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Abs Crunch (Weighted)

Push (Strength Focus)

Deadlift (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Shrug (Dumbbell)

Face Pull

Russian Twist

Pull (Strength Focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Leg Press

Standing Calf Raise

Ab Machine

Legs (Strength Focus)

Incline Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Push (Hypertrophy Focus)

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Bicep Curl (Machine)

Hammer Curl

Bicycle Crunch

Pull (Hypertrophy Focus)

Front Squat (Barbell)

Sled

Leg Extension

Box Jump

Hanging Leg Raise

Legs (Hypertrophy/Functional)

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