Dwayne Johnson Hercules Workout: Build Raw Muscle And Strength

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Dwayne Johnson Hercules Workout

The Rock Hercules Workout is designed to transform Dwayne Johnson into Hercules. The Rock Hercules workout is a 6 day routine that hits only his legs twice. By far, the funniest part of The Rock Hercules workout is that he constantly shouts “Focus” throughout the Instagram posts you’ll find below. The Rock Hercules workout was 6 months of weight training, diet and conditioning.

Monday: Chest
Dumbbell Bench Press – 4 sets of 10-12 reps
Flat Bench Cable Flye – 3 sets to failure
Barbell Bench Press – 4 sets of 10-12 reps
Incline Dumbbell Press – 5 sets of 10-12 reps
Low Cable Crossover – 4 sets of 10-12 reps
Barbell Incline Bench Press – 3 sets of 10-12 reps

Tuesday: Legs
Leg Press – 4 sets of 25 reps
Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
Leg Extension – 3 sets of 20 reps
Seated Leg Curl – 3 sets of 20 reps
Smith Machine Calf Raise – 3 sets to failure
Thigh Abductor – 3 sets of 15 reps
Barbell Lunge (on the smith machine) 3 sets of 20 reps

Wednesday: Abs And Arms
Barbell Curl – 4 sets of 10-12 reps
Hammer Curl – 4 sets of 10-12 reps
Spider Curl – 4 sets to failure
Triceps Pushdown – 3 sets of 10 reps
Dips – 3 sets to failure
Hanging Leg Raise – 4 sets of 20 reps
Rope Crunch – 4 sets of 20 reps
Russian Twist – 4 sets of 20 reps

Thursday: Back
Lat Pulldown – 4 sets of 10-15 reps
Barbell Deadlift – 4 sets of 10-15 reps
Barbell Shrug – 4 sets of 15 reps
Pull-Up (wide grip) – 4 sets of 15 reps
Hyperextension (Back Extension) – 4 sets of 15 reps
One-Arm Dumbbell Row – 4 sets of 15 reps
Inverted Row – 3 sets to failure

Friday: Shoulders
Dumbbell Shoulder Press – 4 sets of 12 reps
Dumbbell Front Raise – 4 sets of 12 reps
Dumbbell Side Raise – 4 sets of 12 reps
Standing Military Press – 4 sets of 12 reps
Reverse Flye – 3 sets of 10-15 reps

Saturday: Legs
Leg Press – 4 sets of 25 reps
Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
Leg Extensions – 3 sets of 20 reps
Seated Leg Curls – 3 sets of 20 reps
Smith Machine Calf Raise – 3 sets to failure
Thigh Abductor – 3 sets of 15 reps
Barbell Lunge (on the smith machine) – 3 sets of 20 reps

Sunday: Rest Day

Meal Plan:
Meal #1: 10 oz. steak fillet, 4 egg whites, 5 oz. oatmeal or cream of wheat (measured dry)
Meal #2: 8 oz. chicken, 2 cups white rice, 1 cup broccoli
Meal #3: 8 oz. halibut, 2 cups white rice, 1 cup asparagus
Meal #4: 8 oz. chicken, 12 oz. baked potato, 1 cup broccoli
Meal #5: 8 oz. halibut, 1.5 cups white rice, 1 cup asparagus
Meal #6: 8 oz. steak fillet, 9 oz baked potato, 1 cup green salad
Meal #7: 30 g. casein protein powder, 10-egg omelet, 1 cup onions, peppers, mushrooms, 1 tbsp. fish oil (before bed)

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1 comment

  1. Posted by Minnat, at Reply

    Amazin…Ur a rockstar…!!!!