The Hercules Bodybuilding Program

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Strength Building Workout Plan

When selecting a training routine that is specifically to increase strength, there are many different choices that you can choose from. If you are willing to put in the hard work, not only when training but also on your preparation/buying and planning your daily nutrition.

If you're willing to make a commitment on using perfect form, working compound movements with maximum-effort training using some assistance work, then the very well-known 5x5 program is a good choice. The training routine listed below was designed to break training plateaus, increase strength and see results fast.

This workout plan is designed to train your muscles very hard 3 times a week allowing enough time between workouts for growth and recovery. This 5 X 5 program was specifically designed for all strength athletes because it has shown to work, increasing strength always results in increased muscle growth, if you're eating enough calories.

The intensity and the volume are higher than normal so you need at least 6 months of learning the basics. If your body has not become accustomed to handling heavier loads, it's going to have a tough time recovering and there's a big risk of overtraining.

The following 5 X 5 program specializes in periodization, this means it is changing and challenging your muscles differently each week, allowing for enough recovery time so that you are always able to keep one step ahead of your comfort zone and never over-train.

To guarantee results one needs to commit to the 5 X 5 program for 7-9 weeks, the first 4-6 weeks' workout is listed below, the prep-work. This is in preparation for the 2-3-week peak stage. Followed by a week of very light training or rest. This program has proven itself to work despite the mundane movements, sets and reps listed.

During your first week you'll be cautious so you should choose a weight that's not easy but not impossible. The first week you should set a 5 rep max so that you know what weight you're trying to beat. You should be able to increase the weight by 5 or 10lbs after the first week.

As mentioned above this program includes periodization which means that you should be lift/pushing a heavier weight than you were 4 to 6 weeks ago. Although it's still possible to gain strength if you are living on a calorie deficit, if you've been training for more than a year you should make sure that you are eating a calorie surplus and not a deficit.

After 4-6 weeks of doing the routine listed below you then start your peaking phase. This means drop-sets, reducing the reps an increasing the weight starting at 3 X 3 and working upwards to your max weight for 3 reps. When doing 3 X 3 it's a good idea to only squat twice a week and not three times a week, legs take a bit longer to fully recuperate.

In the final week 8 you then only do one set on all the movements listed, doing just a single set of 2-3 reps or singles. There is no problem in stopping at 6 weeks because of the training you might be doing on another sport. The high intensity of peaking can often result in over-training if you are doing other sport.

MONDAY:
Barbell squats 5 X 5 reps
Barbell bench-press (medium grip) 5 X 5 reps
Bent-over barbell rowing 5 X 5 reps
Sit-ups 5 X 5 reps
Lying triceps extensions (cables) 5 X 5 reps
WEDNESDAY:
Barbell squats 5 X 5 reps
Military press (standing) 5 X 5 reps
Barbell deadlift 2-3 X 5-8 reps
Pull-ups 2-3 X 5-8 reps
Barbell curls 2-3 X 5-8 reps
Crunches 2-3 X 5-8 reps
FRIDAY:
Barbell squats 5 X 5 reps
Barbell bench-press (medium grip) 5 X 5 reps
Bent-over barbell rowing 5 X 5 reps
Bench-dips 2-3 X 5-8 reps
Abs crunch machine 2-3 X 5-8 reps

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Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a healthcare professional before starting any diet, exercise or supplementation program.