The workout we have come up with today to post is the Hercules Workout! This one is inspired by the physique that Hercules has in the Disney. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!
Research process for celebrities/characters/etc:
When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.
Hercules Stats:
Height: 6’2-6’4
Weight: (NA)
(Information retrieved from Fandom.)
NUTRITION
Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.
Hercules Workout:
Training Volume:
6+ days per week
Explanation:
Hercules is a God. Did you see how much we have to accomplish with this training?
You’re lucky I’m giving you a day off. We’re going to have 3 days devoted to strength, 3 days devoted to speed and endurance and then mixed martial arts, horseback riding, bow and arrow, and sword training to fit in on top as two a days for all those days. I am making sure to devote proper training strengthen you for bow and arrow and swordsmanship.
Hercules Inspired Workout Day One: Leg Strength Training
Warm Up:
Stretch
800-1600m run warm up (we’re talking about Hercules here…)
Workout:
Back Squat
5×12,10,8,5,3
Leg Press
5×12,10,8,5,3
Hamstring Curls
5×12,10,8,5,3
Accessory Work:
Superset One: 3×10 each
Seated Calf Raise
Box Jumps
Jumping Lunges
Superset Two: 3×10 each
Goblet Squats
Kettlebell Swings
Cable Pullthroughs
Superset Three: 3×10 Each
Bulgarian Split Squats
Dumbbell Deadlifts
Glute Bridges
Hercules Inspired Workout Day Two: Speed and Endurance Training
Warm Up:
Stretch
Circuit Workout:
For Time:
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
Hercules would do this with a weighted vest.
Hercules Inspired Workout Day Three: Push Strength Training
Warm Up:
Stretch
800-1600m run warm up (we’re talking about Hercules here…)
Workout:
Bench Press
5×12,10,8,5,3
Close Grip Bench
5×12,10,8,5,3
Military Press
5×12,10,8,5,3
Accessory Work:
Superset One: 3×10 each
Tricep Cable Pushdown
Tricep Cable Overhead Extension
Tricep Cable Kickback
Superset Two: 3×10 each
Incline Bench Press
Incline Hex Press
Incline Standing DB Flys
Superset Three: 3×10 Each
Arnold Press
Upright Rows
Standing DB Shoulder Front Raises
Hercules Inspired Workout Day Four: Speed and Endurance Training
Warm Up:
Stretch
Circuit Workout:
- For Time
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press (45/35 lb)
- 50 Back Extensions
- 50 Wall Balls (20/14 lb)
- 50 Burpees
- 50 Double-Unders
Yes, Hercules would also do this with a weighted vest on.
Hercules Inspired Workout Day Five: Pull Strength Training
Warm Up:
Stretch
800-1600m run warm up (we’re talking about Hercules here…)
Workout:
Deadlift
5×12,10,8,5,3
Preacher Curls
5×12,10,8,5,3
T-Bar Rows
5×12,10,8,5,3
Accessory Work:
Superset One: 3×10 each
Wide Grip Lateral Pulldowns
Wide Grip Pull Ups
Wide Grip Cable Rows
Superset Two: 3×10 each
Close Grip Lateral Pulldowns
Chin Ups
Close Grip Cable Rows
Superset Three: 3×10 Each
Cable Bicep Curls
Cable Hammer Curls
Clap Push Ups
Hercules Inspired Workout Day Six: Speed and Endurance Training
Warm Up:
Stretch
Circuit Workout:
- For Time
- 21 Turkish Get-Ups, Right Arm
- 50 Kettlebell Swings
- 21 Overhead Squats, Left Arm
- 50 Kettlebell Swings
- 21 Overhead Squats, Right Arm
- 50 Kettlebell Swings
- 21 Turkish Get-Ups, Left Arm
Fine, he probably wouldn’t wear a weighted vest for this one.
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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.