HEROES · Golden Era bodybuilding
The Golden Era Titan
HEROES programs are inspired by classic training styles. They are not endorsed by, affiliated with, or connected to any athlete.
Before every session: 5–10 minutes of easy cardio (brisk walk, bike or row) plus one or two lighter preparation sets on the first major lift. After every session (optional): a few minutes of easy walking and gentle stretching for the muscles you trained.
Day 1 — Full Body A
Barbell Bench Press
2 sets × 6-10 reps · rest 120s
Alternatives: Dumbbell Bench Press, Machine Chest Press
Lat Pulldown
2 sets × 8-12 reps · rest 90s
Alternatives: Assisted Pull-Up
Back Squat
2 sets × 6-10 reps · rest 120s
Alternatives: Goblet Squat, Leg Press
Seated Dumbbell Shoulder Press
2 sets × 8-12 reps · rest 90s
Alternatives: Machine Shoulder Press
Dead Bug
2 sets × 8-12 per side reps · rest 45s
Alternatives: Bird Dog
Day 2 — Full Body B
Incline Dumbbell Press
2 sets × 8-12 reps · rest 90s
Alternatives: Incline Machine Press
Chest-Supported Row
2 sets × 8-12 reps · rest 90s
Alternatives: Seated Cable Row
Romanian Deadlift
2 sets × 8-12 reps · rest 120s
Alternatives: Dumbbell Romanian Deadlift
Dumbbell Lateral Raise
2 sets × 12-15 reps · rest 60s
Alternatives: Cable Lateral Raise
Plank
2 sets × 20-45 seconds reps · rest 45s
Alternatives: Incline Plank
Day 3 — Full Body C
Leg Press
2 sets × 10-12 reps · rest 90s
Alternatives: Supported Split Squat
Cable Chest Fly
2 sets × 10-15 reps · rest 60s
Alternatives: Pec Deck
Straight-Arm Pulldown
2 sets × 10-15 reps · rest 60s
Alternatives: Machine Pullover
EZ-Bar Curl
2 sets × 8-12 reps · rest 75s
Alternatives: Dumbbell Curl
Cable Triceps Pushdown
2 sets × 10-12 reps · rest 75s
Alternatives: Band Pushdown
Standing Calf Raise
2 sets × 12-15 reps · rest 60s
Alternatives: Seated Calf Raise