Check out the heroic Hercules Workout

Check out the heroic Hercules Workout

For a few years now Dwayne “The Rock” Johnson has been a star in many Hollywood blockbusters. He is always in sick shape no matter the role. In 2014, he played Hercules and truly looked like a Greek god.

For his entire life, he has been training for a role like this. He wanted to make sure that the most bad ass and ripped version of himself came across on screen when he booted up as the Greek God. This meant that he had to take a new approach to his training and shake things up.

It was in 2013 that the Rock had one of the busiest years of his career and he lost a lot of size as a result of not being able to train as hard as he would have liked. This meant that he had a lot of muscle that he needed to pack on for the role of Hercules. He went into a 26 week training camp and it revolved around a traditional bodybuilding split of back, legs, chest, shoulders and arms.

He hit each group with its own workout once a week for a total of six months.


Having used compound movements for the entire time up until 6 weeks out from filming by using compound movements, he proceeded to tweak his training and turn to more higher volume training to become as shredded as possible.

Here is that amazing workout routine that got him into sick shape.

 Monday: Back

Exercise Sets Reps
Pull Up 4 Failure
One Arm D-B row 4 12, 10, 8, 8
Hammer Strength Two Arm Row 4 10
Close-grip Pull-down 3 12
Seated Cable Row 3 12
Straight Arm Rope Pull-down 3 12
Face Pull 3 12
Heavy Dumbbell Shrug 4 12

Tuesday: Chest

Exercise Sets Reps
Incline Bench Press 4 12, 10, 8, 8
Flat D-B Press 4 12
Incline Hammer Strength Press 4 12
Flat D-B Flye 3 12
Cable Cross-over Super-setted with Dips 3 15 Failure

Wednesday: Legs

Exercise Sets Reps
Leg Extension 4 25
Leg Press Super-setted with Walking Lunge 4 40-50
Hack Squat 4 20
Romanian Deadlift 4 12
Lying Leg Curl 4 12
Standing Calf Raise 4 75
Seated Calf Raise 5 50

Thursday: Shoulders

Exercise Sets Reps
Hammer Strength Shoulder Press 4 12,10, 10, 8
Seated Dumbbell Overhead Press 4 10
Standing Lateral Raise 4 12
One-Arm Cable Lateral Raise 4 20 (each arm)
Machine Rear Delt Flye 4 12
Bent Over Lateral Raise 4 10

Friday: Arms

Exercise Sets Reps
Preacher Curl 4 12
Standing EZ Barbell Curl 4 12
Dumbbell Curl 4 12
Rope Pushdown 4 12
Rope overhead Extension 4 12
Dips 4 12


Further notes

On certain exercise she would do dropsets. The last set of an exercise would be done for 12 reps and then he would get a weight that was between 5-10 pounds lighter and do 3-4 reps before dropping the weigh three more times.

He also focuses on time under tension when he is training. The longer the duration you keep a muscle under tension, the more stressed it will become, which leads to more growth. This is achieved by a cadence of 1-1-4.

His schedule

As you can tell, Johnson is a very busy man, so where does he find the time to train?

He gets up very early.

His wake up call is at 4 am, has some coffee and gets started with his cardio training. When the clock hits 5:30, he is in the gym.

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