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the incredible hulk program

Take a look around the next time you’re walking down the street. You’ll notice a lot of dissatisfied men—men who feel they have a bit too much Bruce Banner in them and not enough Incredible Hulk (the size and strength of The Hulk, mind you, not all the rage and destructiveness). Afterward, take a look in the mirror.

Are you one of these men? If so, you need a training protocol that will considerably enhance your muscular size, strength, and power—if not quite to Hulk proportions, then, at the very least, surpassing Banner.

To deliver such a program, we enlisted Hollywood celebrity trainer Eric Fleishman (aka “Eric the Trainer”), owner of the fitness company ETT Corp. (ericthetrainer.com) and a bona fide comic-book buff.

“I based the following workouts off of my Sleeping Giant program, which is what we use to transform the bodies of Hollywood actors,” says Fleishman, who suggests you do his Hulk program for four weeks while following a proper mass-building diet. Is there a sleeping giant within you? If so, this is the workout you’ll need to awaken your own inner Hulk.

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“Triangle of Power” - Dumbbell Row

Place your right knee and right hand on a flat bench, and bend at the waist so your back is flat and your torso is roughly parallel to the floor. With your left hand in a neutral grip, pull a heavy dumbbell to your ribs, hold for a second, then return to a dead hang position. Switch sides and repeat for designated reps.

Monday - Chest & Back

Eric Says: This push-pull workout will crush your upper body. Go heavier every set throughout the program to build both size and strength!

EXERCISESETSREPS
Barbell Bench Press410,8,8,6
“Upper Force” Incline Dumbbell Press410, 8, 6, 6
Weighted Pullup38,6,4
“Triangle of Power” Dumbbell Row38, 6, 4
“Bully” Deadlift38, 8, 6

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Barbell Squat

With a loaded barbell sitting on your traps, and your feet shoulder-width apart, push your hips back and down and descend into a squat until your thighs are parallel to the floor. Keeping your head and chest up, push with your hips, hamstrings, and quads to return to a standing position.

Tuesday - Legs & Abs

Eric Says: The Hulk’s legs are enormous and crazy strong. Heavy, compound lower-body moves are the only way to build your own pair of hulking legs.

EXERCISESETSREPS
Barbell Squat410,8,8,6
Leg Press312, 8, 6
Lying Leg Curl310, 8, 6
Standing Calf Raise312, 10, 8
Box Jump415, 10, 8, 8
Walking Lunge3For Distance
Crunch325,25,25
Twisting Medicine Ball Throw320 per side
Compact Car Push1½ mile

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“Superhero” Skull Crusher

Eric Says: Bring the bar straight down to your nose, then continue the motion across the face, following the contour of your head, bringing the bar down toward the floor so that your triceps are almost parallel to the floor. Then, follow that same track back in an arc. By rounding out the motion, it allows you to overload and challenge the triceps without having any elbow discomfort.

Wednesday - Arms

Eric Says: If you want Hulk-like arms, you’d better be prepared to blast them with big weight and explosive movements.

EXERCISESETSREPS
Barbell Curl410,8,6,6
“Size-Squeezing” Dumbbell Curl310, 8, 6
Zottman Curl310, 8, 6
“Superhero” Skull Crusher410, 8, 8, 6
Close-grip Bench Press38, 6, 6
Heavy Cable Pressdown38, 6, 6

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Seated Dumbbell Overhead Press

Grip the dumbbells on the outer part of the handle (not in the middle) so that your hands are up against the plates. With your elbows flared out to the sides, the dumbbells will tilt slightly inward, which puts more pressure on the shoulders. As you drive up, you should feel a stretch in the pecs the entire time. That’s how far back you want to reach with the elbows—not so far back that you’re going to hurt yourself, because the weights are directly over the shoulders. Again, it’s a limited range of motion—same as with the barbell overhead press.

Friday - Shoulders + Back

Eric Says: You’ll notice we also trained back on Monday. This is because back is a crucial body part. And I’m not just talking about the thickness of the back, like when viewed from the side. From straight on, the shoulder-to-waist differential must be impressive.

EXERCISESETSREPS
Behind the-Neck Barbell Overhead Press412, 8, 6, 6
Seated Dumbbell Overhead Press38, 6, 6
Seated Dumbbell Lateral Raise310, 8, 6
Heavy Dumbbell Shrug38, 8, 6
Drywall Shoulder Smash31
Barbell Reverse Grip Deadlift38, 6, 6
“Wide-as-Possible” Lat Pulldown410, 8, 8, 6
Hammer Strength Row38, 8, 6
T-Shirt Tear11

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Dips

Keep your feet in front of your body in a pike like position, and as you lower yourself, flare your elbows directly out to your sides. This thrashes the lower pecs like few exercises can.

Saturday - Functional Movements

Eric Says: For how massive he is, The Hulk has incredible functional strength, so our goal is to merge bodybuilding with the worlds of function, agility, strength, and endurance.

EXERCISESETSREPS
Behind the-Neck Barbell Overhead Press412, 8, 6, 6
“Pec-pounding” Pushup340, 60, 100
Wide-grip Pullup38, 15, 25
Wind Sprint315-25 Seconds
Dip312, 20, 30
Box Jump15, 20, 25
Heavy Bag340 punches per arm

Thursday and Sunday

Eric Says: Eat, rest, and grow today. On a mass- and strength building program, the time spent away from the gym is just as important as the time in the gym, because you only grow when you sleep. Make rest a priority.

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Super-Sized Nutrition

A hulking body requires big eating. This meal plan is designed for a 180-pound body; if you’re bigger or smaller, adjust all foods proportionally. Follow this diet for up to eight weeks before reverting back to your puny self.

Breakfast
4 jumbo eggs
1 cup oatmeal
1 orange
Mid-morning snack
8 oz chicken breast
2 slices wholegrain bread
½ avocado
Lunch
8 oz salmon fillet
1 cup whole-wheat pasta
1 cup mixed vegetables
Pre-workout
1 scoop whey protein
1 large apple
Post-workout
2 scoops whey protein
32 oz Gatorade
20 gummi bears
Dinner
8 oz 95% lean ground beef
1½ tbsp olive oil
2 cups mixed vegetable salad
1 hamburger bun

Approx. Daily Totals:


3,920 calories
355g protein
400g carbs
100g fat


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We Love Fitness - 2013