HEROES · Muscle Building
Hulk Strength Blueprint
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.
Monday — Full Body A
Barbell Bench Press
2 sets × 8-10 reps · rest 120s
Alternatives: Push-Up
Back Squat
2 sets × 8-10 reps · rest 120s
Alternatives: Goblet Squat
Seated Cable Row
2 sets × 10-12 reps · rest 75s
Alternatives: Band Row
Dead Bug
1 sets × 10 per side reps · rest 45s
Alternatives: Heel Taps
Tuesday — Recovery
Recovery day. Easy walking, stretching and sleep do the work today.
Wednesday — Full Body B
Seated Dumbbell Shoulder Press
2 sets × 8-12 reps · rest 75s
Alternatives: Machine Shoulder Press
Romanian Deadlift
2 sets × 8-12 reps · rest 120s
Alternatives: Hip Hinge with Dowel
Lat Pulldown
2 sets × 10-12 reps · rest 75s
Alternatives: Band Pulldown
Plank
1 sets × 30 seconds reps · rest 45s
Alternatives: Incline Plank
Thursday — Recovery
Recovery day. Easy walking, stretching and sleep do the work today.
Friday — Full Body C (optional)
Leg Press
2 sets × 10-12 reps · rest 120s
Alternatives: Goblet Squat
Incline Dumbbell Press
1 sets × 8-12 reps · rest 75s
Alternatives: Incline Push-Up
EZ-Bar Curl
1 sets × 8-12 reps · rest 60s
Alternatives: Dumbbell Curl
Cable Triceps Pushdown
1 sets × 10-12 reps · rest 60s
Alternatives: Band Pushdown
Weekend — Recovery
Recovery day. Easy walking, stretching and sleep do the work today.