Programs

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You’re laying on your back at the end of your workout, arms splayed to the side, knees bent, muscles tired, heart pounding, trying to catch your breath. The satisfaction has just begun to set in from a job well done. You just put in WORK. Your body feels good, you’ve been putting time into not just the major movements, but many smaller, ancillary movements as well, designed to keep your joints, tendons, muscle recruitment, and core balanced. You’re sore, but you’ve learned to love the soreness. You've been building lean muscle-mass over the past month and you can see the results in the mirror, on the scale, when you put on your clothes, they fit differently. 

This is what the Hercules program offers you. I know. I’ve done it.

This program is for those who are ready for a change. Hercules is about unlocking the next step for YOUR body. It’s about a holistic approach to gaining muscle - where you build the foundation for growth in each muscle group, so as to create a balanced physique and aesthetic.

Hercules is a 15 week program, with 5 workouts per week that have a muscle-building and functional bodybuilding focus. You will get stronger, you will be able to put on lean muscle mass, you will increase your endurance, and you will also build the ancillary muscles so integral to keeping the body balanced.

In the Hercules Program, you will lift weights, you will stretch, you will perform bodyweight exercises for mobility, you will use bands for stabilizer work, you will do cardio, and you will get incrementally better day by day. 

No matter where you are today, you can begin this program. The weight you begin with does not matter. In fact, you SHOULD start this program with lighter weight and add weight, and also volume, as the weeks go by.

Begin today. A structured approach to YOUR fitness is available to you here. Stop guessing what lift you will do on the “day of”. Put a PLAN in place to succeed.

The shine of Greatness is within us all. Those who consistently show up simply seem to shine brightest.

Take Action. Repeat.

Much love,
Will

time to get to work!

Recommended equipment:

BARBELLS + PLATES
DUMBBELLS
KETTLEBELLS
ROWER
PULL-UP BAR
BANDS
VARIOUS BODYBUILDING MACHINES

Mobility Work:
Lateral Leg Raise - 3 sets of 15
Banded Crab Walk - 2 sets down & back 20 yards
Fire Hydrants - 2 sets of 10 each side


A) Deadlift- 4 sets of 10
B) Barbell Hip Thrusts - 4 sets of 10
C1) DB RDL'S - 4 sets of 10
C2) DB Bulgarian Split Squats - 4 sets of 10 each side
D1) Banded Crab Walks- 4 sets of 15 each direction
D2) DB Side Lunges - 4 sets of 10 each side
F1) Plate Front Raise - 3 sets of 15
F2) Plate Overhead Press - 3 sets of 15
F3) Plate Upright Row - 3 sets of 15

sample workout:

hercules program
volume 1
$25.00


You’ve been delivering results for 5 weeks. Your body feels competent, you’ve started to see results. 

More importantly, you’ve started to FEEL results. 

The lifts are getting easier and you’ve started to feel some of the movements become more natural. 

Time to add a bit of weight and push the boundaries! In Hercules Vol. 2, you’re going to take the next big step. 

The key idea in Vol. 2 is to build on top of the excellent foundation you’ve now implemented. 

These next 5 weeks are about adding weight to your exercises incrementally, making sure form doesn’t falter, keeping the pedal to the floor, and building solid muscle week-over-week. 

This 5-week split is where you become a demi-god.

Bottom line: Vol. 2 is about the GAINS.

The muscle-memory should recall the good habits we’ve built through weekly repetitions in the Core Lifts; eg. Squats, Deadlifts, Hip Thrusts, Bench Press, Pull Ups, Bent Barbell Rows. 

We’re going to be increasing the weight, sets, and/or reps in order to increase your muscles’ capacity for work. 

And of course, as the weight/sets/reps go up, the need for stability and core strength becomes more important than ever. 

You’ll continue to build the ancillary muscles, the core, and your base strength across muscle groups. Hercules Vol. 2 contains a significant focus on abs, obliques, lower back, shoulders, scaps, hips, etc. 

Continue to record your sets, reps, and weight for each lift each week. This is how we see progression. 

Time to grind!


Take Action. Repeat.

Much love,
Will

hercules program
volume 2
$25.00

I bet your body has undergone some serious change in the last 10 weeks. 

More importantly, you’ve seen tangible results. 

Your body is stronger, the muscle groups are more coordinated, you feel the functional strength that comes from alignment. Your core is healthy, you stand straighter, and there is a confidence around you when you walk into any room. 

In Hercules Vol. 2, you pushed the envelope. You started the snowball and began to see the body improve as the weeks went by. 

Vol. 3 will continue the snowball. Only, as the snowball continues down the hill, it picks up mass at an increasingly fast rate.

These next 5 weeks are about pushing the weight to your higher limits, maintaining proper form, and putting yourself to the test.

It is time to double down on building strength.



Bottom line: Vol. 3 aims to test your MAX.


You're now quite used to the Core Lifts; eg. Squats, Deadlifts, Hip Thrusts, Bench Press, Pull Ups, Bent Barbell Rows. 

You've progressed mightily and now it's time to increase intensity, by adding weight. 

The goal is to increase weight, without sacrificing form. We want to see how the body responds to weights you have not lifted before, AFTER you have developed coordination, form, and muscle-memory over the past 10 weeks.

You'll see less reps in Vol. 3. The weight is entirely up to you. Do what you can safely do.

The purpose of Vol. 3 is to enable you to mentally TEST yourself. To see HOW much weight you can lift, the RIGHT way. And to watch your muscles & your strength grow as you exceed your prior boundaries.

Lightweight, baby!

You’ll continue to build the ancillary muscles, the core, and your base strength across muscle groups. As before, Hercules Vol. 3 contains a significant focus on abs, obliques, lower back, shoulders, scaps, hips, etc. 

Continue to record your sets, reps, and weight for each lift each week. This is how we see progression. 

Get after it!


TAKE ACTION. REPEAT.

MUCH LOVE,
WILL

hercules program
volume 3
$25.00