New

HERO Physique: The Build

Maze Performance Training and Therapy

Functional Fitness, Bodybuilding, General Fitness
Coach
Dr. Steve Maze

BUILD THE PHYSIQUE. RECLAIM YOUR STRENGTH.

You’ve built a foundation. Now it’s time to build something extraordinary.

HERO PHYSIQUE: BUILD is an 8-week strength and hypertrophy program designed for experienced beginners and intermediate lifters who want to pack on muscle, develop serious strength, and build the powerful, athletic physique of a real-life superhero.

Whether you’re returning to strength training, struggling to build muscle, or simply tired of random workouts without a clear direction, HERO Physique provides a proven training structure built around progressive overload and purposeful programming.

WHAT MAKES HERO PHYSIQUE DIFFERENT?

Unlike traditional bodybuilding programs that focus exclusively on muscle size, HERO Physique combines two essential training principles:

  1. Progressive Strength Development

Rebuild and improve your squat, bench press, deadlift, and overhead press through structured, progressive loading.

  1. Physique-Focused Hypertrophy

Develop broader shoulders, a stronger chest, a wider back, muscular arms, and powerful legs through dedicated bodybuilding training.

BUILT FOR REAL LIFE. DESIGNED FOR RESULTS.

With five structured strength sessions per week, workouts lasting approximately 60–75 minutes, and optional conditioning, this program delivers serious training without requiring hours in the gym.

Every exercise has a purpose. Every week builds on the last.

Created by a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, HERO Physique combines strength training, muscle development, and athletic performance into one comprehensive system.

This is Level I of the HERO PHYSIQUE Transformation Series.

Your mission starts here.

BUILD MUSCLE. FORGE STRENGTH. BECOME THE HERO.

$79
Get HERO Physique: The Build
benefit-image-0
1. BUILD SERIOUS MUSCLE
Develop a bigger, stronger, more muscular physique through progressive bodybuilding training designed to maximize hypertrophy in your chest, back, shoulders, arms, and legs.
benefit-image-1
2. RECLAIM YOUR STRENGTH
Build foundational strength through structured squat, bench press, deadlift, and overhead press progressions. Lift heavier, improve performance, and become stronger every phase.
benefit-image-2
3. DEVELOP THE HERO V-TAPER
Build broader shoulders, a powerful upper chest, and a wider back through dedicated upper-body hypertrophy and shoulder specialization.
benefit-image-3
4. TRAIN WITH PURPOSE
Eliminate random workouts and guesswork with eight weeks of structured programming, progressive overload, and clear training objectives. Every exercise has a purpose. Every week builds on the last.
benefit-image-4
5. BUILD ATHLETIC MUSCLE
Go beyond aesthetics with bodyweight strength, core development, and strategic conditioning. Develop a physique that doesn’t just look powerful - it performs.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell & Weight Plates // Squat Rack // Flat Bench // Dumbbells // Pull-up Bar // Step Box // Resistance Bands
Recommended
Landmine Attachment // Ab Wheel // Exercise Sliders // Cardio Equipment (rower, bike, treadmill, etc)
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
BENCH + UPPER BODY MASS

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Upper Mobility Series

Childs Pose x 10 Open Books x 10/side Dead Hang x 20 sec Snow Angels x 10

Prep

C

MPT Upper Band Complex 1

Band Pull Aparts x 30 Band Saber Pulls x 30 Band No Money x 30

D

Bench Press

5, 5, 5, 5, MAX @ 50, 60, 65, 75, 85 %

E

Weighted Strict Pullup

4 x 6 @ 0 lb

F

Landmine Press

3 x 20

G

Chest-Supported DB Row

3 x 10

H

DB Lateral Raise

3 x 15

I

Seated Incline DB Curls

2 x MAX

J

Tricep Pushdown

2 x MAX

Monday
SQUAT + QUAD MASS

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Lower Mobility Series

Worlds Greatest Stretch x 10 sec x 2 Pigeon Stretch x 10 sec x 3 One Leg Hamstring Stretch x 10 sec x 3 ITB Strap Stretch x 10 sec x 3

Prep

C

MPT Band Walk Series

Crab Walk x 30/side Monster Walk x 30 fwd/30 bwd Duck Walk x 30 fwd/30 bwd

D

Back Squat

5, 5, 5, 5, MAX @ 50, 60, 65, 75, 85 %

E

RDL

3 x 10

F

Bulgarian Split Squat

3 x 20

G

Wall Sit

3 x 0:30

H

Ab Wheel

3 x 10

Tuesday
CORE + CARDIO

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Dynamic Warm-up

Knee to Chest Stretch x 10/side Heel to Butt Stretch x 10/side Leg Cradle x 10/side Hamstring Scoops x 10/side Lateral Lunge x 10/side Forward Lunge w/Twist x 10/side

Skill/Tech

C

Core + Carry Stability

Perform As Many Rounds As Possible in 10 Minutes: Hanging Knee Raises x 10 Bicycle Crunches x 10/side Suitcase Carry x 30 seconds / side Plank Shoulder Taps x 10 / side

D

Cardio

1 x 25:00

Wednesday
OHP + UPPER HYPERTROPHY

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Upper Mobility Series

Childs Pose x 10 Open Books x 10/side Dead Hang x 20 sec Snow Angels x 10

Prep

C

MPT Upper Band Complex 2

Band Rows x 20 Band Pulldowns x 20 Band Pull Aparts x 20 Band External Rotation x 20/side

D

Shoulder Press

5, 5, 5, 5, MAX @ 50, 60, 65, 75, 85 %

E

Chin-Up

4 x 6

F

DB Bench Press

3 x 10

G

MPT - One Arm Row

3 x 20

H

Lean Away Lateral Raise

3 x 30

I

Rear Delt Flyes

3 x 15

J

Barbell Bicep Curl

2 x MAX

K

Rolling Tricep extensions

2 x MAX

Thursday
DEADLIFT DAY

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Lower Mobility Series 1

Worlds Greatest Stretch x 20sec/side One Leg Hamstring Stretch x 20sec/side Pigeon Stretch x 20sec/side 1/2 Kneel Hip Flexor Stretch x 20 sec

Prep

C

MPT Band Walk Series

Crab Walk x 30/side Monster Walk x 30 fwd/30 bwd Duck Walk x 30 fwd/30 bwd

D

Trap Bar Deadlift

5, 5, 5, 5, MAX @ 50, 60, 65, 75, 85 %

E

Goblet Squat

3 x 12

F

Hip Thruster

3 x 10

G

Physioball Leg Curl

3 x 12

H

DB Farmer's Carry

3 x 0:40

Friday
THE GUN SHOW

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Upper Mobility Series

Childs Pose x 10 Open Books x 10/side Dead Hang x 20 sec Snow Angels x 10

C

DB Shoulder Press

3 x 10

D

Alternating DB Front Raise

3 x 20

E

Inverted Row

3 x 8

F

Alternating DB Hammer Curl

3 x 20

G

EZ Bar Curl

2 x MAX

H

EZ Bar Skull Crusher

2 x MAX

I

Hand Release Push-Up

2 x MAX

Saturday
CORE + CARDIO

Prep

A

MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

Prep

B

MPT Dynamic Warm-up

Knee to Chest Stretch x 10/side Heel to Butt Stretch x 10/side Leg Cradle x 10/side Hamstring Scoops x 10/side Lateral Lunge x 10/side Forward Lunge w/Twist x 10/side

The Core 100

C

Medball Slams x 20 Bicycle Crunches x 20 (10/side) Alternating Heel Touches x 20 (10/side) Plank Leg Raise x 20 (10/side) Reverse Crunches x 20

D

Cardio

1 x 25:00

Coach
More from Maze Performance Training and Therapy
coach-avatar Dr. Steve Maze

CEO of The Maze Method, Physical Therapist, & Strength Coach

closer-image-1
closer-image-2
EVERY HERO IS BUILT. NOT BORN.

Strength isn’t given. It’s earned—one rep, one set, one week at a time. HERO PHYSIQUE: BUILD is your first step toward a bigger, stronger, more athletic physique. Commit to the work. Build your foundation. Prepare for FORGE and ASCEND. YOUR MISSION STAR

Get HERO Physique: The Build
closer-image-3
FAQs
1. Who is HERO PHYSIQUE: BUILD designed for?
HERO PHYSIQUE is designed for experienced beginners and intermediate lifters who want to build muscle, increase strength, and develop a powerful, athletic physique. Whether you’re returning to lifting or looking for more structured programming, this program provides a clear path toward your goals.
2. How many days per week will I train?
The program includes 5 strength-training days per week, with optional conditioning and recovery sessions. Most strength workouts take approximately 60–75 minutes, making the program manageable alongside work, family, and other responsibilities.
3. What equipment will I need?
You’ll need access to a barbell, weight plates, squat rack, flat bench, dumbbells, pull-up bar, resistance bands, and a sturdy exercise step or box. The program works in a well-equipped home gym or commercial gym. Optional equipment and exercise substitutions provide additional flexibility.
4. How does the 8-week program help me build muscle and strength?
HERO PHYSIQUE uses two progressive phases. Weeks 1–4 build muscle and work capacity through higher-volume training. Weeks 5–8 add heavier compound lifts while maintaining bodybuilding work. You’ll progress your squat, bench press, deadlift, and overhead press while developing your entire physique.
5. What happens after I complete Level I?
Level I begins the HERO PHYSIQUE Transformation Series. After BUILD, progress to Level II: FORGE for advanced muscle development, then Level III: ASCEND for strength, physique, and athletic performance. Each level builds on the last for a structured training journey.

More from Maze Performance Training and Therapy

teams
programs
HERO Physique: The Build
Join Today!