Hercules Workout Routine – Steve Reeves Natural Classic Physique Unveiled
Are you an avid fan of restoring old houses and uncovering hidden gems? Imagine stumbling upon the workout routine of a legendary bodybuilder from the golden age, Steve Reeves. Before the likes of Arnold Schwarzenegger or Dwayne ‘The Rock‘ Johnson, Reeves was crowned Mr. Universe in the 1950s, with a physique that remains one of the most aesthetically pleasing to this day. Reeves became a sensation in cinema across 25 different countries by the late ’50s, portraying iconic heroes like Hercules and Aeneas.
Excitingly, the home where Steve Reeves spent his early days in Oakland has been found to contain his coveted workout regimen, hidden within the garage walls. This discovery was made by George Helmer, the founder of the Steve Reeves International Society, who uncovered it like a daring explorer in a gym-themed Indiana Jones movie. The regimen recommends performing three sets of each exercise, consisting of 15 exercises etched in black pencil on the wooden structure beneath.
Steve Reeves workout routine grants us a rare window into the past, providing an opportunity to experience the exercises that contributed to his remarkable physique. It’s a chance to step back in time and uncover the secrets behind the sculpted bodies of an era that existed long before today’s mega-famous bodybuilders. By following these exercises, you’re not just lifting weights—you’re tapping into a piece of fitness history, retracing the steps that forged the iconic figures of the past.
This workout is like a bridge connecting us to a golden era, where the standard of a perfect physique was different yet equally inspiring. It’s an opportunity to engage in a routine that, despite its age, continues to withstand the test of time as a proven method for crafting a strong and aesthetically pleasing body.
So, if you’re someone who craves adventure and is curious about history, delve into this historic workout, visualize yourself in the shoes of the 1950s, and sculpt your physique using the same exercises that shaped a true icon. Embrace the journey through time and discover the legacy of a bodybuilder whose impact still resonates in the fitness world today. Don’t miss out on this once-in-a-lifetime opportunity to unlock a treasure trove of fitness history!
Table of Contents
Steve Reeves’s Legendary Hercules Workout Routine
Steve Reeves, the iconic bodybuilder of the golden age, had a workout routine that sculpted his admired Hercules physique. Let’s dive into the details of each exercise he performed:
1. Barbell Cleans
How to do it: Stand with a barbell before you, gripping it slightly wider than your shoulders. Bend at your hips and knees, keeping the weight in your heels so that the bar hangs in front of your knees.
Execution: Explode up, shrug your shoulders, and lift the bar straight to your shoulders, flipping your wrists to catch the bar in front of your collarbones.
Reps: Young Reeves did 7 reps in each set.
2. Overhead Press
How to do it: Hold a barbell at shoulder width. Stand with feet shoulder-width apart, bracing your core and squeezing your butt.
Execution: Press the barbell overhead until your arms are straight. Slowly lower it back to the starting position.
Reps: Aim for 10 reps per set.
3. Barbell Curl
How to do it: Stand holding the barbell with an underhand grip slightly wider than shoulder-width.
Execution: Maintain a solid posture, bending your elbows to bring your hands up to your shoulders. Return to the starting position and repeat.
Reps: Perform 15 reps in each set.
4. Bench Curl
How to do it: Sit on a narrow bench with dumbbells at your sides, palms facing forward.
Execution: Keeping your core engaged, curl the dumbbells up to your shoulders, maintaining an upright torso.
Reps: Do 15 reps per set.
5. Bent-Over Row
How to do it: Lift the weight off the ground and stand holding the bar in front of you with an overhand grip.
Execution: Push your hips, maintaining a flat back and pulling the weight towards your chest.
Reps: Aim for 10 reps per set.
6. Bench Press
How to do it: Lie face up on the bench, grab the bar with an overhand grip slightly wider than shoulder-width.
Execution: Lower the bar to your chest, keeping your elbows at a 45-degree angle. Press back to the starting position.
Reps: Perform 10 reps in each set.
7. Squat
How to do it: Stand with a barbell across your shoulders, feet shoulder- to hip-width apart.
Execution: Descend by bending your knees and keeping your chest up, then return to standing.
Reps: Aim for 20 reps per set.
8. Barbell Pullover
How to do it: Lie on a bench, holding a barbell over your chest with slightly bent elbows and an overhand grip.
Execution: Lower the bar over your head until your arms are even with your shoulders, then bring it back to the start.
Reps: Perform 40 reps in each set.
9. Good Morning
How to do it: Stand with a barbell over your shoulders, hips pushed back.
Execution: Lower your torso forward until it’s parallel with the floor, then stand back up.
Reps: Aim for 20 reps per set.
10. Lateral Raise
How to do it: Stand with feet together, dumbbells at your sides, palms facing in.
Execution: Lift the dumbbells to the sides until your arms form a “T” shape, then lower them back down.
Reps: Do 30 reps per set.
11. Upright Row
How to do it: Stand with a shoulder-width, overhand grip on the bar.
Execution: Pull the bar up to your neck, leading with your elbows.
Reps: Perform 10 reps per set, but note that this exercise may cause shoulder impingement for some.
12. Front Raise
How to do it: Hold dumbbells in front of your thighs with an overhand grip.
Execution: Raise the dumbbells until your hands are at shoulder level, then lower them back down.
Reps: Aim for 10 reps in each set.
13. Dumbbell Bench Press
How to do it: Lie face up on the bench and hold dumbbells over your chest with an overhand grip.
Execution: Lower the weights to the sides of your chest and press back up.
Reps: Perform 10 reps in each set.
14. Barbell Triceps Extension (Skullcrusher)
How to do it: Lie face up on a bench, holding the bar over your chest.
Execution: Bend your elbows to lower the bar towards your head, then return to the start.
Reps: Do 15 reps per set.
15. Situps
How to do it: Perform classic situps.
Reps: Aim for 20 reps in each set.
These exercises, though rooted in Steve Reeves’s routine, offer a variety of ways to target different muscle groups and achieve an overall strong and sculpted Hercules physique. Remember, consistency and proper form are essential for effective and safe workouts. Adjust the weights and reps according to your own fitness level and consult with a fitness professional if needed.
I'm Khirul Alam, aka NILOY FITNESS, a devoted bodybuilder and fitness expert. I write about fitness, bodybuilding, and mental health at Hercules Bodybuilding to inspire and help people reach their fitness goals. I'm committed to making a positive impact in the fitness community.
