The Incredible Hulk Training Program

You don't need gamma radiation to get big and strong.

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’s.

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

“I based the following workouts off 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.


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

Barbell Bench Press: 4 sets; 10, 8, 6, 6 reps

“Upper Force” Incline Dumbbell Press: 4 sets; 10, 8, 6, 6 reps

Weighted Pullup: 3 sets; 8, 6, 4 reps

“Triangle of Power” Dumbbell Row: 3 sets; 8, 6, 4 reps

“Bully” Deadlift: 3 sets; 8, 8, 6 reps


Place your right knee and right hand on a fat bench, and bend at the waist so your back is fat 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.

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