Last updated on March 17th, 2021 at 08:54 am

For guidelines on how we write these programs please see our Disney Copyright information.

Ready to train like Boy Wonder?

I sure am.

For the start of these articles I would like to say this: I linked to the guidelines above, but in no way is this workout and diet plan that of Hercules’. This is simply a plan inspired by his character and I will be citing all the information I can in order to show where the inspiration is coming from.

But now we’re talking about a God – the son of the King of all the Olympian Gods actually.

We’ve seen a Demi-God…aka Maui…but Hercules will definitely do a great job keeping up with him.

Is it ironic that Dwayne Johnson has played both of these characters in films?

We’ve also recently seen Kellan Lutz, who also played Hercules in a movie – and they both portray much different physiques – so your own portrayal will be more-so based around your preferred aesthetic.

(And if we’re being technical, Ryan Gosling even played “Young” Hercules at one point too)

Hercules Possible Stats:

**We’ll be using height ranges that Disney looks for when getting actors for these roles.**

Height: 6’2-6’4

Movie: Hercules

Alignment: Hero

Powers: Yes and No

Hercules would fall right there in the average height among celeb males.

Which is where Kellan Lutz falls, but The Rock is a bit above average, actually.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Hercules Inspired Diet and Nutrition

**Keep in mind: this section will be nearly identical for each character, but I will add in something special for the Disney Inspired Characters if possible**

Every hero (or villain) 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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!

THE HERCULES SECTION:

So how does a God eat?

It’s important to consider, especially because we’re going to need to bulk up to get our Hercules muscles.

And while we normally talk about a specific location’s food, this one might be tough considering Hercules is from Olympus.

What do we know?

We know Baby Hercules tried eating lightning…

Now, that doesn’t specifically help us.

So we also know that during Hercules training he had to walk while balancing an egg, dropped it on Phil’s head, and then it fried there out of Phil being so angry!

Nope. Still doesn’t really help us. Although fried eggs might be good for protein…

For this one it might be the best idea to make sure you’re in a caloric surplus while also tracking your protein intake to make sure you can cleanly add on as much muscle as possible during your Hercules styled bulk!

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Hercules Inspired Workout Routine Research

We’ve made it to “the fun part”.

This is the part when I get to tell you about the “how” and “why” of the workout we’re about to build.

So let’s start by grabbing some information from Hercules’ Wiki Fandom page.

It makes the most sense to start with Hercules powers and abilities considering that’ll be the backbone of how we’re creating this workout.

His Wiki Fandom tells us these are:

Superhuman strength
Immortality (formerly)
Eternal youth (formerly)
Superhuman endurance
Superhuman agility and reflexes

So basically what we need to pull from that is superhuman strength, endurance, and agility.

Sounds like some of the other characters we’ve seen, but this one will definitely still be fun.

Some other things to keep in mind are the fact that Hercules can DEFINITELY ride a horse (he rides Pegasus, you know, his winged horse!) and his, as Wiki calls it “paraphernalia”:

God medallion
Sword
Bow and arrows

If you want to buy yourself a God medallion, go ahead, but we’re going to focus on the fact that he’s pretty damn handy with bow and arrows and his sword.

We’ll need to work on that.

So basically we’re looking to get fast, and strong as hell, while also learning to defend ourselves not only with mixed martial arts, but also with a bow and arrow and sword…..got it.

You got it?

Cool.

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The Hercules Inspired Workout Routine

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.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

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.

Hercules Two-A-Day Inspired Workout: Swordsmanship, Bow and Arrow, Horseback Riding, MMA

Okay, this part is KIND OF going to be on you.

I added specific movements that’ll get you nice and strong for swordsmanship and bow and arrow work – while also adding in circuits to get your endurance up for MMA and sword work as well.

That being said, I also picked circuits that take anywhere from 15-45 minutes so that you can add on extra training to those days if you’d like to really become a modern day Hercules.

I’ll add in some workouts from Coach Derek that are mixed martial arts oriented, but the extra work is on you!

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

For Parkour I worked with Felix on this one: Nightrunner workout.

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