The Hercules Workout

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Hercules-Workout

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.

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