The Rock Hercules Workout Program & Diet Plan Revealed

the rock hercules workout
On July 25th 2014 movie lovers may witness one of the biggest, baddest and most kick-ass version of Hercules they have ever seen.

After watching the trailer staring the “GREAT ONE” Dwayne “The Rock” Johnson” I can already imagine this one will be far better than “Legend of Hercules “ which I did not enjoy whatsoever.

When I think of Hercules, I’d imagine him with huge biceps, big chest, broad shoulders with long hair.

Unfortunately, Kellan Lutz is not what comes to mind. Some of you may agree and some won’t, but everybody has their own opinion.

the faces of hercules

Kellan Lutz & Dwayne Johnson as Hercules 2014

One  reason the new Hercules film could be great is because I think “The Rock” fits the role perfectly and has the masculinity and physicality to go along with it.

If you were a WWE fan back in late 90’s and mid 2000’s, you were probably electrified by “The Rocks” (Dwyane Johnson’s) in ring performance and mic skills.




He knew how to entertain his fans all over the world and when he left WWE and became an actor his entire life changed for the better.

Although I was really disappointed by most of his earlier movies.The ones I liked the most was “Pain & Gain” and “Faster”.

When I heard that “The Rock” was going to play Hercules, I thought it would be another movie  like “The Scorpion King” from 2002.

The thing I like about Hercules is that he looks much different with the long hair and a beard. It makes him look like a Greek hero alright.

I read a few of his interviews and he said he had to get the hair, and beard glued to his face and head that took 2-4 hours to do each time before going on set.

He also said in an interview that he had to train harder for this movie than any other movie he did.


the rock working out

So how did Dwayne Johnson get in shape for this movie? (Not that he wasn’t already).

In his words, Dwayne explains why main nutrition played a more important role in the facet of getting big and ripped.

As a big fan on twitter there is one thing about Dwayne Johnson that I admire, it’s that you always get what you’re willing to put in.

dwayne johnson hercules

This is exactly why he dedicates a percentage of his time and energy to getting his body in great shape for this movie before stepping foot onto the movie set.

Watch The Trailer Here

After watching his training videos over the years and whilst preparing for the Hercules movie, here is a general idea of his workout and nutrition program to help him get in amazing shape.

The Rock Hercules Workout & Diet Plan

[su_box title=”workout program”]

Monday: Chest

Dumbbell Bench Press – 4 sets of 10-12 reps
Barbell Bench Press – 4 Sets of 10-13 Reps
Flat Bench Cable Flyes – 3 Sets to complete failure
Incline Dumbbell Press – 5 Sets of 10-13 Reps
Lower Cable Crossovers – 4 Sets of 10-13 Reps
Barbell Incline Bench Press – 3 Sets of 10-12 Reps

Tuesday: Legs

Leg Press – 4 sets of 25 Reps
Barbell Walking Lunge Barbell – 4 sets of 25 reps
Leg Extensions – 3 sets of 20 reps
Seated Leg Curl – 3 sets of 20 reps
Smith Machine Calf Raise – 3 sets to complete failure
Thigh Abductor – 3 sets of 15 reps
Barbell Lunge (on the smith machine) 3 sets of 20 reps

Wednesday: Abs & Arms

Barbell Curl Barbell – 4 sets of 10-12 reps
Hammer Curls – 4 sets of 10-12 reps
Spider Curl – 4 sets to failure
Dips – 3 sets to failure
Triceps Pushdowns – 3 sets of 10 reps
Hanging Leg Raise – 4 sets of 20 reps
Rope Crunch – 4 sets of 20 reps
Russian Twist Russian – 4 sets of 20 reps

Thursday: Back

Wide-Grip Lat Pulldown – 4 sets of 10-15 reps
Barbell Deadlift – 4 sets of 10-15 reps
Barbell Shrug – 4 sets of 15 reps
Pullups – 4 sets of 15 reps
Hyperextensions- (Back Extension) – 4 sets of 15 reps
One-Arm Dumbbell Row One – 4 sets of 15 reps
Inverted Row – 3 sets to failure

Friday: Shoulders

Dumbbell Shoulder Press – 4 sets of 12 reps
Front Dumbbell Raise Front – 4 sets of 12 reps
Standing Military Press – 4 sets of 12 reps
Side Lateral Raise – 4 sets of 12 reps
Reverse Flyes – 3 sets of 10-15 reps

Saturday: Legs

Leg Press – 4 sets of 25 reps
Barbell Walking Lunge Barbell (or with a weighted vest/dumbbells) – 4 sets of 25 reps
Leg Extensions – 3 sets of 20 reps
Seated Leg Curl – 3 sets of 20 reps
Thigh Abductor – 3 sets of 15 reps
Smith Machine Calf Raise – 3 sets to failure
Barbell Lunge Barbell (on the smith machine) – 3 sets of 20 reps

Sunday: Rest Day

[/su_box]

 

Dwayne Johnson Hercules Diet Plan

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

Leave a Reply 0 comments

Free Printable Workouts

Shows You How to Build Muscle and Get Six Pack Abs Fast! (Bonus Training Logs Included)