Workout Routine

Free

Hercules weeks 7-9

by Stefano

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5x5

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11.02 lbs.

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

squat

7 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11.02 lbs.

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

bench press

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

barbell row

7 sets

upright row

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

upright row

6 sets

Seated calf raises

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

Seated calf raises

6 sets

Crunch

Set
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
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 22.05 lbs.

deadlift

7 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

romanian deadlift

7 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
20 lbs
5
120 sec
4
@RPE8
20 lbs
5
120 sec
5
@RPE8
20 lbs
5
120 sec
6
@RPE8
20 lbs
5
120 sec
7
@RPE8
20 lbs
5
120 sec

bench press

7 sets

push press

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

push press

6 sets

close-grip bench press

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

close-grip bench press

6 sets

curl

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

curl

6 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
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

front squat

7 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
@RPE8
120 lbs
5
120 sec
4
@RPE8
120 lbs
5
120 sec
5
@RPE8
120 lbs
5
120 sec
6
@RPE8
120 lbs
5
120 sec
7
@RPE8
120 lbs
5
120 sec

incline bench press

7 sets

Pull up

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
5
120 sec
4
5
120 sec
5
5
120 sec
6
5
120 sec
7
5
120 sec

Pull up

7 sets

upright row

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

upright row

6 sets

Standing Calf raise

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

Standing Calf raise

6 sets

Incline sit ups

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

Incline sit ups

3 sets