6 Week Hercules Workout - Build A Powerful, Commanding & Functional Physique - Muscle & Strength
6 Week Hercules Workout - Build A Powerful, Commanding & Functional Physique - Muscle & Strength
6 Week Hercules Workout - Build A Powerful, Commanding & Functional Physique - Muscle & Strength
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Workout Summary
Workout Description
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of
WorkoutLab.
Hercules: The Thracian Wars tells the incredible story of the infamous son of Zeus and
the challenges he faced solidifying himself as a mythological legend. Replete with the
skills for battle and mountains of muscle and strength to boot, Hercules was well-suited
to exist in such a world of lore.
A similar comparison can be made of Dwayne “The Rock” Johnson’s prep for the role.
No stranger to social media, The Rock took to Twitter and Instagram detailing, motivating
and firing up his fans during his grueling 5am training sessions each and every day.
“Focus” was a term often stressed keeping his fans on their toes as well as on the
weights.
You can’t help but get motivated to the nth degree by both Hercules and the real life
Rock smashing the weights and some heads. If you’ve followed the first Hercules
Workout at all you know what it takes to build real, brutal muscle, quickly. By now you’ve
built an impressive physique of raw muscle and strength with that program. Now it’s time
to continue on your saga with more mass in mind, but with a slight shift.
Not only will you build more muscle mass with this Hercules-inspired workout, you will
now challenge your mettle by refining that mass a bit accomplishing more muscularity
and a brutal calorie burn.
Multi-joint, compound movements are also still in full force as the absolute best mass
builders around. These moves give you the biggest bang for your buck packing on the
mass quickly and efficiently while not wasting any of your time in the gym. Some single-
joint moves will be implemented, but they will be basic in nature. No biceps pose cable
curls here.
1. This program will have you training in two, three week phases. The first is heavy,
brutal and will lay the foundation for what is to come. The second phase will have
you working in a higher rep range, but that is no excuse to go light. If you’ve done
the first Hercules program you know how you will need to push yourself.
2. You will train three days per week such as Monday, Wednesday and Friday or any
other combination. Just be sure these specific training days are on nonconsecutive
days.
3. In weeks 4-6, two days per week you will perform a high-intensity conditioning
workout. This will help keep your metabolism ramped up and unveil all that muscle
you’ve built.
4. Always execute proper form and technique. Leave your ego at the front door of the
gym and use weights you can actually handle. Heaving up too much weight you
have no business lifting is a surefire recipe for disaster.
5. Another essential requirement for this program is the warm-up. Priming the body
for the work to come is imperative for long-term success. Without a proper warm-
up injury isn’t just a thought, it can become a quick and unwelcome reality.
6. Try the program for six weeks or repeat it again for your own twelve weeks of labor
with a week off or low intensity between.
Dynamic Warm-Up
Perform the following warm-up prior to each session to prep the body and raise body
temperature for the work ahead. This will be in addition to your body part-specific warm-
up sets.
Push-ups – 15 reps
Prisoner squats – 15 reps
Inverted row – 15 reps
Burpees – 15 reps
Hanging leg raises – 15 reps
Weeks 1-3
For the first three weeks you will alternate between each exercise pairing. Not
necessarily a superset per se but for example: You will do a set of one exercise, rest and
then a set of the other exercise and then rest again. Keep alternating between the two
moves and rest after each set and then move on to the next pairing.
Session 1
Weeks 1-3
Warm Up
Exercise Work Sets Rest (Sec)
Sets
Alternate sets of:
Superset:
Session 2
Weeks 1-3
Warm Up
Exercise Work Sets Rest (Sec)
Sets
Alternate sets of:
Superset:
Session 3
Weeks 1-3
Warm Up
Exercise Work Sets Rest (Sec)
Sets
Alternate sets of:
Superset:
Session 1
Weeks 4-6
Warm Up
Exercise Work Sets Rest (Sec)
Sets
Superset:
Superset:
Superset:
Superset:
Superset:
Session 2
Weeks 4-6
Warm Up
Exercise Work Sets Rest (Sec)
Sets
Superset:
Barbell deadlift 2x12 3x10-12 -
Superset:
Superset:
Superset:
Superset:
Session 3
Weeks 4-6
Warm Up
Exercise Work Sets Rest (Sec)
Sets
Superset:
Superset:
Superset:
Superset:
Conditioning days
Two days per week in weeks 4-6 you will perform the following conditioning day.
The mode of cardio will be your choice such as treadmill, elliptical machine, bike, sprints,
swimming, sled, kettlebells, etc. or any combination.
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Powerful Workout Physique
Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »
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Posted Wed, 08/20/2014 - 11:06 LIKE 10
Marc
Guys, this may not be the exact same workout as Dwayne Johnson but what works for him
might not work for you. For example, I believe that he has knee problems so he stays away
from barbell squats. But if the conditions are right for you to squat 95% of trainers and
coaches in the world would recommend you get under a bar as research proves compound
movements like that are best for packing on muscle and improving hormone function such as
testosterone and GH. I'm not trying to start an arguement but the protocol Brad laid out for us
could give anybody great results because it resorts back to the basics. It may not be exactly
Dwayne's hercules workout but it is geared towards the same goal, building muscle and
strength. I did the first Hercules program for nine weeks and experienced great gains and I'm
really looking forward to starting this program in the fall. Thanks again guys.
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