Last updated on October 2nd, 2021 at 06:08 pm
For this specific workout we’ll be mainly looking at the Hercules character in Marvel comics.
Which is quite strange considering he’s actually based on Heracles from Greek Mythology, rather than Hercules from Roman.
So, for that reason, I feel it’s important to also add in some information about “the real” Hercules – which I’ll likely utilize the Disney character for!
Seems fair considering Disney and Marvel are one in the same now, right?
We’ve also seem some other gods and demigods like Thor, Wonder Woman and Kratos.
So I’m pretty excited that we’re finally getting our Hercules.
Hercules Stats:
Height: 6’5
Weight: 325 lbs.
Real Name: Hercules
Powers: Yes
Hercules is tall, but not as tall as I expected!
I guess it’s hard to compare when you’re up against characters like All Might, Zangief and Doomsday…
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, but Damian Wayne (Robin) is only two inches taller. Goku isn’t that tall either, though, standing only 5’7.
One Punch Man falls in at 5’9 right there with Ryu – and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5.
And, of course, Hulk is up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Hercules Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
THE HERCULES PORTION:
As I said before, “The Hulk may get something specifically different.”.
And this is Hercules, demigod, which still counts!
Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Hercules-like mass.
In order to gain weight you’re going to need to eat over your caloric maintenance level.
You need to eat MORE!
It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).
So, EAT like a God would!!!
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Hercules Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Hercules, powers and/or abilities.
So immediate information is some background facts about Hercules which come straight from his Wikipedia (Marvel Comics) page:
Debuting in the Silver Age of Comic Books, the character is based on Heracles of Greek mythology, although the name “Hercules” is associated with the version from Roman mythology. The character has starred in three self-titled limited series and been a perennial member of the superhero team the Avengers. In 2008, Hercules debuted in his own series titled The Incredible Hercules.
Which is a bit more in depth than what I mentioned before.
Also from his Wikipedia page we get his powers and abilities:
As a demigod, Hercules is immortal and possesses superhuman physical traits, including enormous strength, and is also trained in fighting with all manner of ancient weaponry.
And, as promised, I also want to list the powers and abilities of our Disney Hercules from his Disney Wiki page:
Superhuman strength
Immortality (formerly)
Eternal youth (formerly)
Superhuman endurance
Superhuman agility and reflexes
So, not far off what we see from Marvel’s take on the character.
Seems a lot like the type of training we’ve seen from some of our other super-strong characters.
Let’s do this!
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Hercules Workout Routine
Training Volume:
4+ days per week
Explanation:
I’m going to program you a powerlifting-like 4 day split, as well as an MMA day. Hercules also has superhuman endurance, so that is why there are days devoted to running and endurance raining.
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Pyramid Training:
You should be pyramid training for almost all the routines we utilize (not necessary, but I recommend and utilize it myself). Here’s an article on what it is, but do your best to increase the load after each set.
Day One: Deadlift Day
Warm Up:
Stretch
Foam Roll
10 min jog
Workout:
Deadlift
5×10,8,5,3,1
Cable Rows
3×12,10,8
Lateral Pulldowns
3×12,10,8
Face Pulls
3×12,10,8
Dumbbell Bent Over Rows
3×12,10,8
Preacher Curls
3×12,10,8
Dumbbell Hammer Curls
3×12,10,8
Day Two: Bench Press Day
Warm Up:
Stretch
Foam Roll
10 min jog
Workout:
Bench Press
5×10,8,5,3,1
Dumbbell Chest Flys
3×12,10,8
Cable Overhead Extension
3×12,10,8
Incline Dumbbell Press
3×12,10,8
Close Grip Bench
3×12,10,8
Decline Press (Machine or Bench)
3×12,10,8
Cable Kickbacks
3×12,10,8
Day Three: Squat Day
Warm Up:
Stretch
Foam Roll
10 min jog
Workout:
Back Squat
5×10,8,5,3,1
Hamstring Curls
3×12,10,8
Weighted Step Ups
3×12,10,8
Leg Press
3×12,10,8
Leg Kickbacks
3×12,10,8
Leg Extensions
3×12,10,8
Hack Squat
3×12,10,8
Day Four: Military Press Day
Warm Up:
Stretch
Foam Roll
10 min jog
Workout:
Barbell Standing Military Press
5×10,8,5,3,1
Shoulder Flys
3×12,10,8
Barbell Shrugs
3×12,10,8
Dumbbell Shoulder Front Raises
3×12,10,8
One Arm Dumbbell Snatches
3×12,10,8
Kettlebell Swings
3×12,10,8
Power Cleans
3×12,10,8
Day Five: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Also check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.
Day Six and Seven: Endurance Training
Warm Up:
Stretch and Foam Roll
Workout:
Run 3.1 miles
Don’t be afraid to start and stop at first, but do your best to work your way up to a 5k run.
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