The Rock Hercules Workout: The 12 Labors Of Hercules

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 85 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

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.

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Description



The Rock Hercules Workout Monday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on his chest today. The Rock also does some ab work for Hercules three times per week.

  • 50 min Cardio on Elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down
  • 1 hour Weightlifting Routine: (Chest Day)
ExerciseSetsRepsRest
1.Incline Dumbbell Flye
4 sets10-12 reps60s
2.Incline Dumbbell Press

See Exercise Notes

6 sets12 reps60s
3.Dumbbell Flyes

See Exercise Notes

6 sets12 reps60s
4.Dumbbell Bench Press
4 sets10-12 reps60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.Cable Standing Fly

See Exercise Notes

3 roundsAMAP reps0s
5B.Chest Dips

See Exercise Notes

3 roundsAMAP reps60s
6.Double Crunch
3 sets25 reps30s

Circuit #7 - 4 rounds

Rest 30s between rounds

7A.Rope Crunch
4 rounds20 reps0s
7B.Lying Knee Raise (on floor)
4 rounds20 reps30s
Google Sheet Workout Export


ExerciseSetsRepsRest
1.Leg Extensions
4 sets25 reps60s
2.Seated Leg Press

See Exercise Notes

3 sets50 reps0s
3.Walking Dumbbell Lunge

See Exercise Notes

4 sets20 reps60s
4.Machine Hack Squat

See Exercise Notes

4 sets20 reps30s
5.Barbell Romanian Deadlift
4 sets12 reps60s
6.Lying Leg Curls
4 sets12 reps60s
7.Thigh Abductor

See Exercise Notes

3 sets15 reps30s
8.Dumbbell Calf Raises
5 sets75 reps60s
9.Seated Calf Raise Machine
5 sets50 reps60s
Google Sheet Workout Export

The Rock Hercules Workout Wednesday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on arms and abs.

  • 50 min Cardio on Elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down
  • 1 hour Weightlifting Routine: (Arms & Abs Day)
ExerciseSetsRepsRest
1.Barbell Biceps Curl
4 sets10-12 reps60s
2.Alternate Hammer Curl
4 sets10-12 reps60s
3.EZ Bar Spider Curl
4 setsAMAP reps60s
4.Cable Triceps Pressdown
3 sets10 reps60s
5.Tricep Dips
3 setsAMAP reps60s

Circuit #6 - 4 rounds

Rest 30s between rounds

6A.Rope Crunch
4 rounds25-30 reps0s
6B.Lying Knee Raise (on floor)
4 rounds25-30 reps30s
7.Russian Twist
4 sets20 reps30s
Google Sheet Workout Export

The Rock Hercules Workout Monday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on back today. Because The Rock also does Calf Raises 3 times per week, he does them on Thursdays after his back routine.

  • 50 min Cardio on Elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down
  • 1 hour Weightlifting Routine: (Back Day)
ExerciseSetsRepsRest
1.Wide-Grip Pullup

See Exercise Notes

4 sets12-15 reps60s
2.Wide-Grip Lat Pulldown

See Exercise Notes

4 sets12-15 reps60s
3.Barbell Deadlift

See Exercise Notes

4 sets10-15 reps60s
4.Seated Cable Row

See Exercise Notes

4 sets12-15 reps60s
5.Inverted Row
3 setsAMAP reps60s
6.Barbell Shrug

See Exercise Notes

4 sets15-20 reps60s
7.Single Leg Calf Raise
3 sets25 reps30s
8.Single Leg 45 Degree Leg Press
3 sets25 reps30s
9.Seated Calf Raise Machine
3 sets25 reps30s
Google Sheet Workout Export

The Rock loves looking like a “bull” he calls it. He says that developing your shoulders and traps, along with your legs, are the key to looking like Hercules. Performing the 12 Labors of Hercules, you can see why he needs shoulder and neck strength. The Rock Hercules transformation workout showed his Instagram followers advice on the key to Monster Traps.

ExerciseSetsRepsRest
1.Standing Overhead Dumbbell Press using Neutral Grip
4 sets12 reps60s
2.Front Two-Dumbbell Raise
4 sets12 reps60s
3.Dumbbell Lateral Raise
4 sets12 reps60s
4.Rear Delt Raise
4 sets12 reps60s
5.Dumbbell Shrug

See Exercise Notes

4 sets20 reps60s
6.Rope Crunch
3 sets25 reps60s

Circuit #7 - 3 rounds

Rest 30s between rounds

7A.Rear Leg Raises
3 rounds25 reps0s
7B.Russian Twist
3 rounds20 reps30s
Google Sheet Workout Export

The Rock Hercules Workout Saturday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on his legs today. According to Muscle & Fitness, legs were the only muscle group that The Rock routine worked twice per week.

  • 50 min Cardio on Elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down
  • 1 hour Weightlifting Routine: (Heavy Legs Day)
ExerciseSetsRepsRest
1.Leg Extensions
4 sets25 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Seated Leg Press

See Exercise Notes

3 rounds50 reps0s
2B.Walking Dumbbell Lunge

See Exercise Notes

3 rounds20 reps60s
3.One Leg Hack Squat

See Exercise Notes

4 sets20 reps30s
4.Barbell Romanian Deadlift
4 sets12 reps60s
5.Lying Leg Curls
4 sets12 reps60s
6.Thigh Abductor

See Exercise Notes

3 sets15 reps30s
7.Standing Calf Raises
5 sets75 reps30s
8.Seated Calf Raise Machine
5 sets50 reps30s

Date Created: 12/13/2019, UTC


Last Updated: 7/12/2021, UTC





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