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The Rock Hercules Workout: The 12 Labors Of Hercules

By Chris Davis

Experience
Advanced (3+ years)
Time
91 minutes/day | 6 days/week
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
2 x Dumbbell, Abduction/Adduction Machine, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Flat Bench, Incline Bench, Leg Extension Machine, Lying Leg Curl Machine, Machine, Preacher Curl Bench, Pull up bar, Seated Leg Press Machine, Single Grip Handle Strap
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
Source: www.popworkouts.com

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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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)
Incline Dumbbell Flye demonstrationPlay Incline Dumbbell Flye demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
6 sets, 12, 10 - 12, 8 - 10, 6 - 8, 6 - 8, 6 reps, (rest 60s)
Pyramid set! Increase the weight but decrease the reps until failure
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
6 sets, 12, 10 - 12, 8 - 10, 6 - 8, 6 - 8, 6 reps, (rest 60s)
Pyramid set! Increase the weight but decrease the reps until failure
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, AMAP reps, (rest 60s)
Superset until failure
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 60s)
Superset until failure
Show Alternative Exercises
Double Crunch demonstrationPlay Double Crunch demonstration
3 sets, 25 reps, (rest 30s)
Show Alternative Exercises
Circuit
Rope Crunch
4 sets, 20 reps, (rest 30s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4 sets, 20 reps, (rest 30s)
Show Alternative Exercises


Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
3 sets, 50 reps, (rest 0s)
Last set is a drop set - when fatigue sets in, drop weights and continue until fatigue, then drop weight again, and continue until fatigue
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 20 reps, (rest 60s)
20 reps each leg
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
4 sets, 20 reps, (rest 30s)
One leg at a time
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
3 sets, 15 reps, (rest 30s)
Substitution: Cable Crossover
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
5 sets, 75 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
5 sets, 50 reps, (rest 60s)
Show Alternative Exercises

Arms & Abs

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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)
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ Bar Spider Curl demonstrationPlay EZ Bar Spider Curl demonstration
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Circuit
Rope Crunch
4 sets, 25 - 30 reps, (rest 30s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4 sets, 25 - 30 reps, (rest 30s)
Show Alternative Exercises
Russian Twist
4 sets, 20 reps, (rest 30s)
Show Alternative Exercises

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)
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, 12 - 15 reps, (rest 60s)
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 12 - 15 reps, (rest 60s)
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 10 - 15 reps, (rest 60s)
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
Show Alternative Exercises
Seated Cable Row
4 sets, 12 - 15 reps, (rest 60s)
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 15 - 20 reps, (rest 60s)
Squeeze Weight at the Top. Keep Your Chin Up During Reps
Show Alternative Exercises
Single Leg Calf Raise demonstrationPlay Single Leg Calf Raise demonstration
3 sets, 25 reps, (rest 30s)
Show Alternative Exercises
One Leg 45 Degree Leg Press
3 sets, 25 reps, (rest 30s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 25 reps, (rest 30s)
Show Alternative Exercises

Shoulders & Abs Day

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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.

Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
4 sets, 20 reps, (rest 60s)
Last 2 Sets are Dropset
Show Alternative Exercises
Rope Crunch
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Circuit
Rear Leg Raises demonstrationPlay Rear Leg Raises demonstration
3 sets, 25 reps, (rest 30s)
Show Alternative Exercises
Russian Twist
3 sets, 20 reps, (rest 30s)
Show Alternative Exercises

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)
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Circuit
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
3 sets, 50 reps, (rest 60s)
TRIPLE DROP SET FOR 3RD AND FINAL SET
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 20 reps, (rest 60s)
20 Reps each leg
Show Alternative Exercises
One Leg Hack Squat demonstrationPlay One Leg Hack Squat demonstration
4 sets, 20 reps, (rest 30s)
One leg at a time
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
3 sets, 15 reps, (rest 30s)
Substitute: Low Cable Crossover Instead
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
5 sets, 75 reps, (rest 30s)
Show Alternative Exercises
Seated Calf Raise Machine
5 sets, 50 reps, (rest 30s)
Show Alternative Exercises

Date Created: 12/13/2019, EST


Last Updated: 7/12/2021, EDT

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