Hercules: The Thracian Wars won’t pound its way into theaters until next summer, but you can’t help but to be in awe of all the Tweets Dwayne “The Rock” Johnson has filtered out about this monumental movie. Between his behind-the-scenes movie pics and, more specifically, the training videos, you cannot help but get insanely motivated and super jacked about your own training.
This winter is the perfect time to pack on some serious, strong, raw muscle. Like Hercules, it will take a brutal plan that is not only effective but also savagely simple in execution. No overly complicated program here, just real, heavy strength training to pack on thick, sinewy muscle mass the Hercules way.
Day 1
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Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 1x12 Sets: 4 Reps: 6-8 Rest: 60
Warm Up: 1x12 Sets: 4 Reps: 8-10 Rest: 60
Sets: 3 Reps: 15 Rest: 30
Day 2 - rest day
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No exercises
Day 3
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Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 1x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 1x12 Sets: 4 Reps: 6-8 Rest: 60
Warm Up: 1x12 Sets: 4 Reps: 6-8 Rest: 60
Sets: 3 Reps: 15 Rest: 30
Day 4 - rest day
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No exercises
Day 5
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Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 2x12 Sets: 4 Reps: 6-8 Rest: 120
Warm Up: 1x12 Sets: 4 Reps: 6-8 Rest: 60
Warm Up: 1x12 Sets: 4 Reps: 8-10 Rest: 60
Sets: 3 Reps: 15 Rest: 30
Day 6 - rest day
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No exercises
Day 7 - rest day
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No exercises