Team Hercules Workout: The Rock’s Latest Fitness Challenge

By Chris Davis

	Advanced (3+ years)
	61 minutes/day \| 6 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Incline Chest Press Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar, Leg Extension Machine, Seated Leg Press Machine, Machine, Lying Leg Curl Machine, Smith Machine, Seated Calf Raise Machine, Pull up bar, 1 x Dumbbell, Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, EZ Bar, Preacher Curl Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Straight Bar Attachment, Shoulder Press Machine, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Team Hercules Workout is The Rock’s Latest Fitness Challenge. It is what Dwayne Johnson did to train for Hercules: The Thracian Wars. The Rock put together the #TeamHercules workout in order to share his workout. This way you can use his actual workout, while he gets more publicity for his movie. By doing the Team Hercules workout, you will learn not only about how to #Focus, but also get a muscle building workout that works.

The Team Hercules workout has been promoted by Dwayne The Rock Johnson on his Facebook, Twitter and Instagram accounts. Here’s a compilation of every Instagram post The Rock made while training for the movie Hercules: The Thracian Wars. Despite playing Roadblock in G.I Joe Retaliation and Luke Hobbs in Fast and Furious, there was always a certain role The Rock envisioned for himself. One that would really make his body and muscle size matter. About being cast a movie role as Hercules, The Rock says:

When I first broke into the movies, Hercules was one of the projects I had in the back of my mind. I always thought, ‘Man I would love to do that one day.’

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Chest Workout

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press See Exercise Notes	4 sets	12 reps	60s
2.Dumbbell Bench Press	4 sets	12 reps	60s
3.Leverage Incline Chest Press	4 sets	12 reps	60s
4.Dumbbell Flyes	4 sets	12 reps	60s
5.Cable Standing Fly	3 sets	15 reps	0s
6.Chest Dips	3 sets	AMAP reps	0s

Day 2 - Leg Workout

Scroll to top

Sometimes, the Rock changes up his workout. For the Leg Presses, The Rock will add a “triple drop set.” This is where you do 2 normal sets. Then, you do a “triple drop set” by removing one plate every 25 reps and doing 75 reps total. About the Team Hercules Leg workout, especially the triple drop sets, The Rock says:

FOCUS! This is a mo**er**cker, but challenge and push yourself… One triple drop for your final set. Remove one plate every 25 reps. 75 reps total. Continue on w/ your leg training – squats (or hacks), lunges, curls, extensions. #IntenseAndDirty

Exercise	Sets	Reps	Rest
1.Leg Extensions	4 sets	25 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Seated Leg Press	4 rounds	50 reps	0s
2B.Walking Dumbbell Lunge See Exercise Notes	4 rounds	40 reps	60s
3.Machine Hack Squat	4 sets	20 reps	60s
4.Barbell Romanian Deadlift	4 sets	12 reps	60s
5.Lying Leg Curls	4 sets	12 reps	60s
6.Smith Machine Calf Raise	5 sets	75 reps	60s
7.Seated Calf Raise Machine	5 sets	50 reps	60s

Day 3 - Back Workout

Scroll to top

Exercise	Sets	Reps	Rest
1.Wide-Grip Pullup	4 sets	AMAP reps	60s
2.Supported Single Arm Dumbbell Bent-over Row See Exercise Notes	4 sets	12 reps	60s
3.Hammer Strength Two-Arm Row	4 sets	10 reps	60s
4.Close-Grip Front Lat Pulldown	3 sets	12 reps	60s
5.Seated Cable Row See Exercise Notes	3 sets	12 reps	0s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Lying Cable Pullover (Rope Extension)	3 rounds	15 reps	0s
6B.High Row	3 rounds	15 reps	60s
7.Dumbbell Shrug See Exercise Notes	4 sets	15 reps	60s

Day 4 - Arms Workout

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.EZ-Bar Preacher Curl	4 rounds	12 reps	0s
1B.Wide-Grip Standing Barbell Curl	4 rounds	12 reps	0s
1C.Standing Dumbbell Biceps Curl	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Cable Triceps Pressdown	4 rounds	12 reps	0s
2B.Cable Tricep Extension	4 rounds	12 reps	0s
2C.Tricep Dips	4 rounds	AMAP reps	60s

Day 5 - Shoulder Workout

Scroll to top

The Rock “Hercules” Dwayne Johnson says:

That “special time” again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it – no sloppy movements. Enjoy the pain and have fun..

Exercise	Sets	Reps	Rest
1.Seated Machine Shoulder (Military) Press	4 sets	12 reps	60s
2.Front Two-Dumbbell Raise	4 sets	12 reps	60s
3.Dumbbell Lateral Raise	4 sets	12 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	12 reps	60s
5.Incline Reverse Dumbbell Flye	3 sets	15 reps	60s

Day 6 - Arm and Abs Workout

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Biceps Curl	4 sets	12 reps	60s
2.Cable Hammer Curl	4 sets	10-12 reps	60s
3.EZ Bar Spider Curl	4 sets	AMAP reps	60s
4.Cable Triceps Pressdown	3 sets	10 reps	60s
5.Tricep Dips	3 sets	AMAP reps	60s
6.Lying Knee Raise (on floor)	4 sets	20 reps	60s
7.Rope Crunch	4 sets	20 reps	60s
8.Russian Twist	4 sets	20 reps	60s

Date Created: 12/13/2019, UTC

Last Updated: 11/12/2021, UTC

More workouts like this

Men's Build Muscle, Men's Bodybuilding, Men's Gain Strength

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan