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The Rock Hercules Workout: The 12 Labors Of Hercules

By Chris Davis

Experience

Advanced (3+ years)

Days per week

6 days

Time

100 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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 Hercu

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

100 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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 Hercu

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1

The Rock Hercules Workout is based on the information he reveals on his Twitter and Instagram feeds, as well as, information from his workouts with bodybuilder, friend and coach: George Farah. The Rock Hercules workout for Hercules: The Thracian Wars uses a 6 days on/1 day off routine to get him ready for the 12 Labors of Hercules.

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)
ExerciseSetsRepsRestNotes
1. Incline Dumbbell Flye
Incline Dumbbell Flye
4 sets10 - 12 reps60s
2. Incline Dumbbell Press
Incline Dumbbell Press
6 setsAMAP reps60s
Pyramid set! Increase the weight but decrease the reps until failure
3. Dumbbell Bench Press6 setsAMAP reps60s
Pyramid set! Increase the weight but decrease the reps until failure
4. Dumbbell Bench Press4 sets10 - 12 reps60s
5A. Cable Standing Fly3 setsAMAP reps0s
Superset until failure
5B. Chest Dips3 setsAMAP reps0s
Superset until failure
6. Double Crunch25 sets3 reps60s
7A. Rope Crunch
Rope Crunch
4 sets20 reps30s
7B. Lying Knee Raise (on floor)4 sets20 reps30s

The Rock Hercules Workout Tuesday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on legs today. You need big legs to perform the 12 Labors of Hercules, so The Rock truly focused on them for Hercules. According to reports, this is the only major body part the Rock 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: (High Volume Legs Day)

While filming Hercules, The Rock would often have to get up at 4:30 AM to do cardio. The Rock starts his day with cardio, then does his weight training. An August 25th tweet from The Rock says:

ExerciseSetsRepsRestNotes
1. Leg Extensions4 sets25 reps60s
2. Seated Leg Press3 sets50 reps0s
Last set is a drop set - when fatigue sets in, drop weights and continue until fatigue, then drop weight again, and continue until fatigue
3. Walking Dumbbell Lunge4 sets40 reps60s
20 per leg
4. Machine Hack Squat4 sets20 reps30s
One leg at a time
5. Romanian Deadlift4 sets12 reps60s
6. Lying Leg Curls4 sets12 reps60s
7. Thigh Abductor3 sets15 reps30s
8. Dumbbell Standing Calf Raise5 sets75 reps60s
9. Seated Calf Raise Machine
Seated Calf Raise Machine
5 sets50 reps60s

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)
ExerciseSetsRepsRestNotes
1. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 reps60s
2. Alternate Hammer Curl4 sets10 - 12 reps60s
3. Spider Curl4 setsAMAP reps60s
4. Cable Triceps Pressdown3 sets10 reps60s
5. Tricep Dips
Tricep Dips
3 setsAMAP reps60s
6A. Rope Crunch
Rope Crunch
4 sets25 - 30 reps60s
6B. Lying Knee Raise (on floor)4 sets25 - 30 reps60s
7. Russian Twist
Russian Twist
4 sets20 reps60s

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)


ExerciseSetsRepsRestNotes
1. Wide-Grip Pullup4 sets12 - 15 reps60s
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
2. Wide-Grip Lat Pulldown4 sets12 - 15 reps60s
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
3. Barbell Deadlift4 sets10 - 15 reps60s
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
4. Seated Cable Row
Seated Cable Row
4 sets12 - 15 reps60s
Last 2 sets are drop sets - as you complete the set, lower the weight and complete reps until failure
5. Inverted Row
Inverted Row
3 setsAMAP reps60s
6. Barbell Shrug4 sets15 - 20 reps60s
Squeeze Weight at the Top. Keep Your Chin Up During Reps
7. Single Leg Calf Raise3 sets25 reps30s
8. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets25 reps60s
9. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets25 reps60s

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.

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)

Date Created: 12/13/2019, UTC


Last Updated: 4/7/2021, UTC

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