Workout Routine

Hercules weeks 1-3

by Stefano

Rep range 6-8 8-10

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

barbell row

6 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
6
60 sec
3
@RPE8
6
60 sec
4
@RPE8
6
60 sec
5
@RPE8
6
60 sec

upright row

5 sets

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
6
60 sec
3
@RPE8
6
60 sec
4
@RPE8
6
60 sec
5
@RPE8
6
60 sec

Seated calf raises

5 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Crunch

3 sets

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

deadlift

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

romanian deadlift

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

bench press

6 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec

push press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
6
60 sec
3
@RPE8
6
60 sec
4
@RPE8
6
60 sec
5
@RPE8
6
60 sec

close-grip bench press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
6
60 sec
3
@RPE8
6
60 sec
4
@RPE8
6
60 sec
5
@RPE8
6
60 sec

curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

hanging leg raises

3 sets

Day 3

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

front squat

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec
5
@RPE8
6
120 sec
6
@RPE8
6
120 sec

incline bench press

6 sets

Pull up

Set
Intensity
Weight
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
6 +
amrap
120 sec
4
6 +
amrap
120 sec
5
6 +
amrap
120 sec
6
6 +
amrap
120 sec

Pull up

6 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
6
60 sec
3
@RPE8
6
60 sec
4
@RPE8
6
60 sec
5
@RPE8
6
60 sec

upright row

5 sets

Standing Calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
6
60 sec
3
@RPE8
6
60 sec
4
@RPE8
6
60 sec
5
@RPE8
6
60 sec

Standing Calf raise

5 sets

Incline sit ups

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Incline sit ups

3 sets