{"id":5696,"date":"2026-07-29T10:04:12","date_gmt":"2026-07-29T10:04:12","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules\/bodybuilding-club-programs\/"},"modified":"2026-08-28T10:25:55","modified_gmt":"2026-08-28T10:25:55","slug":"bodybuilding-club-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules\/bodybuilding-club-programs\/","title":{"rendered":"Bodybuilding Club Programs"},"content":{"rendered":"
Training programmes<\/span>

Choose a programme by starting point, objective and available training days.<\/h1>

Every programme includes a written block, coached floor access and a scheduled review. The structure changes by goal, not the coaching standard.<\/p>\n<\/div><\/header>

\"Bodybuilding<\/div>
Start here<\/span>

Foundation Strength<\/h3>

Beginner programme<\/p>

Learn squat, hinge, press, row and bracing with four coached entry points each week.<\/p>\n<\/div>

2 to 3 sessions weekly<\/p>Start here \u2192<\/span><\/a><\/div><\/article>

\"Bodybuilding<\/div>
Build muscle<\/span>

Hypertrophy Builder<\/h3>

Muscle-gain programme<\/p>

Progressive volume, exercise selection and recovery targets for experienced general members.<\/p>\n<\/div>

4 sessions weekly<\/p>Build muscle \u2192<\/span><\/a><\/div><\/article>

\"Advanced<\/div>
Get stronger<\/span>

Strength Performance<\/h3>

Advanced strength programme<\/p>

Lower-rep compounds, planned intensity and competition-style execution without requiring competition.<\/p>\n<\/div>

4 to 5 sessions weekly<\/p>Get stronger \u2192<\/span><\/a><\/div><\/article><\/div>

Ask about programmes<\/a><\/div><\/div><\/section><\/div><\/div><\/div><\/div>
\n
\"Bodybuilding<\/div>
Choosing the right starting point<\/span>

The best first programme is the one you can repeat and recover from.<\/h2>

A coach looks at current technique, training history, available days and the main result you want. New members normally begin with Foundation, while experienced lifters may enter Hypertrophy or Strength Performance after a movement review.<\/p>\n<\/div>

Foundation<\/span>

New to weights<\/h3>

Start with Foundation and learn the floor.<\/p><\/article>

Experienced<\/span>

Training consistently<\/h3>

Choose hypertrophy or performance by goal.<\/p><\/article>

Return<\/span>

Returning after time away<\/h3>

Reduce volume first, then rebuild load.<\/p><\/article>

Contest<\/span>

Preparing for a show<\/h3>

Confirm timeline before starting prep.<\/p><\/article><\/div>

Talk to a coach<\/a><\/div><\/div><\/div><\/div><\/section><\/div><\/div><\/div><\/div>
\n
How each programme block works<\/span>

The structure stays simple enough to follow and detailed enough to measure.<\/h2><\/header>
01<\/span>

Baseline week<\/h3>

Technique and current working loads<\/p>

Establish repeatable movements and realistic starting numbers.<\/p>\n<\/div><\/div><\/article>

02<\/span>

Progressive weeks<\/h3>

Load, reps or volume move gradually<\/p>

Only one or two variables change at a time.<\/p>\n<\/div><\/div><\/article>

03<\/span>

Deload or pivot<\/h3>

Reduce fatigue before the next push<\/p>

Use lower volume or changed exercise emphasis where needed.<\/p>\n<\/div><\/div><\/article>

04<\/span>

Formal review<\/h3>

Compare results and choose the next block<\/p>

Update priorities based on training evidence and recovery.<\/p>\n<\/div><\/div><\/article><\/div><\/div><\/section><\/div><\/div><\/div><\/div>
\n

Programme planning<\/span>

Useful numbers that keep expectations clear.<\/h2><\/header>

8<\/h3>

Weeks per standard block<\/p>

Long enough to collect meaningful training evidence.<\/p>\n<\/div><\/div><\/article>

1<\/h3>

Written review per block<\/p>

Technique, progress and next priorities recorded.<\/p>\n<\/div><\/div><\/article>

2-5<\/h3>

Training days available<\/p>

Programmes scale to realistic weekly availability.<\/p>\n<\/div><\/div><\/article>

Random workouts<\/p>

Every main session belongs to the current block.<\/p>\n<\/div><\/div><\/article><\/div><\/div><\/section><\/div><\/div><\/div><\/div>
\n

Programme questions<\/span>

Answers to the main questions before choosing a starting block.<\/h2><\/header>
Do I need bodybuilding experience?<\/summary>

No. Foundation assumes no previous structured resistance training.<\/p>\n<\/div><\/details>

Can I change programme later?<\/summary>

Yes. Programmes change at review points when goals, availability or recovery change.<\/p>\n<\/div><\/details>

Is nutrition included?<\/summary>

General guidance is included. Individual nutrition coaching and contest prep are separate services.<\/p>\n<\/div><\/details>

Can I train outside coached blocks?<\/summary>

Yes. Members use open gym for accessories, cardio and approved programme sessions.<\/p>\n<\/div><\/details><\/div><\/div><\/section><\/div><\/div><\/div><\/div>
\n

Need help choosing?<\/span>

Share your goal, experience and available days.<\/h2>

A coach will suggest the most sensible first programme and explain the weekly commitment before you join.<\/p>\n<\/div>

Choose my starting programme<\/a>View the schedule<\/a><\/div><\/div><\/div><\/section><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Compare the Bodybuilding Club strength, hypertrophy, contest-prep and foundation programmes, with clear starting levels and weekly commitments.<\/p>\n","protected":false},"author":1,"featured_media":10000,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Bodybuilding Club Programs | Hercules WordPress Theme","_hercules_seo_description":"Compare Bodybuilding Club strength, hypertrophy, foundation and contest-prep programmes, including starting levels, coaching support and weekly commitments.","_hercules_header_layout_id":3900,"_hercules_footer_layout_id":3901,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-5696","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5696","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/comments?post=5696"}],"version-history":[{"count":8,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5696\/revisions"}],"predecessor-version":[{"id":13512,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5696\/revisions\/13512"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media\/10000"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media?parent=5696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}