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Hercules Program

Hercules Program

4 days / week 5 sessions 33 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

A program dedicated to maximum muscle Hypertrophy

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Dumbbell Incline Bench Press 4 × 10 reps

Barbell Bench Press 4 × 10 reps

Cable Standing Fly 4 × 10 reps

Ez Barbell Close-Grip Curl 4 × 10 reps

Dumbbell Preacher Curl 4 × 10 reps

Cable Hammer Curl (With Rope) 4 × 10 reps

Barbell Floor Calf Raise 4 × 10 reps

Lever Standing Calf Raise 4 × 10 reps

Day 2

Barbell Full Squat 4 × 10 reps

Sled 45 Leg Press 4 × 10 reps

Lever Leg Extension 4 × 10 reps

Lever Lying Leg Curl 4 × 10 reps

Barbell Lying Lifting (On Hip) 4 × 10 reps

Lever Seated Hip Adduction 3 × 10 reps

Cable Kneeling Crunch 4 × 12 reps

Captains Chair Straight Leg Raise 4 × 12 reps

Day 3

Cable Pulldown (Pro Lat Bar) 4 × 10 reps

Cable Seated Row 4 × 10 reps

Cable Pushdown (Straight Arm) V. 2 4 × 10 reps

Cable Pushdown 4 × 10 reps

Cable Standing One Arm Triceps Extension 4 × 10 reps

Ez Bar Lying Close Grip Triceps Extension Behind Head 4 × 10 reps

Lever Seated Calf Raise 4 × 10 reps

Hack Calf Raise 4 × 10 reps

Day 4

Barbell Standing Wide Military Press 4 × 10 reps

Dumbbell Lateral Raise 4 × 10 reps

Barbell Upright Row V. 3 4 × 10 reps

Lever Seated Reverse Fly 4 × 10 reps

Barbell Front Raise 3 × 10 reps

Dumbbell Lunge 3 × 10 reps

Barbell Straight Leg Deadlift 4 × 10 reps

Sled 45 Leg Press 4 × 10 reps

Day 5

Barbell Deadlift 6 × 1 reps

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

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