Workout Routine

Hercules weeks 4-6

by Stefano

Rep range 8-10/10-12

Workouts

Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

deadlift

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

dumbbell row

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

incline bench press

5 sets

Seated lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec
4
@RPE8
8
60 sec

Seated lateral raises

4 sets

Leg press calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
10
60 sec
3
@RPE8
10
60 sec
4
@RPE8
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Leg press calf raises

4 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

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

bench press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

t-bar row

5 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

push press

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec
4
@RPE8
8
60 sec

curl

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

dip

4 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

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

romanian deadlift

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

front squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
8
120 sec
4
@RPE8
8
120 sec
5
@RPE8
8
120 sec

barbell row

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
8
60 sec
3
@RPE8
8
60 sec
4
@RPE8
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

seated shoulder press

4 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