The Rock Hercules Workout
Bulking
Intermediate
Machine strength
Plan Details
The The Rock Hercules Workout routine by ROBAPHENT is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The Rock Hercules Workout and Diet ### DROP SET EVERYTHING ### ### GO TILL FAIL ON BODY WEIGHT EXERCISE ### ### SUPERSET/LINK VIA PHONE ### ## Back Day, Rope Pullover with Rope High Row ## ## Chest Day, Cable Cross Over with Dip ## # Leg Day, Leg Press with Dumbbell Walking Lung # Meal 1 Steak Filet 10oz/285gm Egg Whites 4 egg whites Oatmeal (or Cream of Wheat) 5oz/140gm Meal 2 Chicken 8oz/220gm White Rice 2 cups Broccoli 1 cup Meal 3 Halibut 8oz/220gm White Rice 2 cups Asparagus 1 cup Meal 4 Chicken 8oz/220gm Baked Potatoes 12oz/340gm Broccoli 1 cup Meal 5 Halibut 8oz/220gm White Rice 1 1/2 cups Asparagus 1 cup Meal 6 Steak Filet 8oz/220gm Baked Potatoes 9oz/255gm Salad 1 salad Meal 7 Casein Protein 30g Egg Whites 10 egg whites (with peppers, onions, and mushrooms)
Routine detail
Mon
Back Day
Est. 80 min
9 exercises
Barbell Deadlift
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Hammer Strength Two Arm Row
4 Sets x 12 Reps
Close Grip Pull Down
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Rope Pullover
4 Sets x 12 Reps
Rope High Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Tue
Chest Day
Est. 59 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Wed
Shoulder Day
Est. 59 min
6 exercises
Leverage Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Thu
Leg Day
Est. 134 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 50 Reps
Dumbbell Walking Lunge
4 Sets x 40 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 75 Reps
Barbell Seated Calf Raise
4 Sets x 50 Reps
Fri
Arm Exercises
Est. 56 min
6 exercises
EZ Bar Close Grip Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
