Team Hercules Workout: The Rock’s Latest Fitness Challenge

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 61 minutes/day | 6 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
20%

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.’
Show More
ExpandMore
Description


Day 1 - Chest Workout

Scroll to top

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Go up in weight for each set
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leverage Incline Chest Press demonstrationPlay Leverage Incline Chest Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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

Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 40 reps, (rest 60s)
20 each leg
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
5 sets, 75 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
5 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Back Workout

Scroll to top

Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
4 sets, 12 reps, (rest 60s)
Go heavier with each set
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Two-Arm Row demonstrationPlay Hammer Strength Two-Arm Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 12 reps, (rest 60s)
Pyramid set! As you go up in sets, decrease the weight and continue the next set without rest
Time between exercises: 60s
Show Alternative Exercises
Circuit
Lying Cable Pullover (Rope Extension) demonstrationPlay Lying Cable Pullover (Rope Extension) demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
High Row demonstrationPlay High Row demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
4 sets, 15 reps, (rest 60s)
For the last rep of each set, hold in the raised position as long as possible
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Arms Workout

Scroll to top

Circuit
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Standing Barbell Curl demonstrationPlay Wide-Grip Standing Barbell Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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..


Seated Machine Shoulder (Military) Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Reverse Dumbbell Flye demonstrationPlay Incline Reverse Dumbbell Flye demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Arm and Abs Workout

Scroll to top

Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Hammer Curl demonstrationPlay Cable Hammer Curl demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Spider Curl demonstrationPlay EZ Bar Spider Curl demonstration
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Crunch demonstrationPlay Rope Crunch demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/13/2019, UTC


Last Updated: 11/12/2021, UTC

More workouts like this



Create a free workout plan with AI

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