We learned about Dwayne Johnson’s insane dietary plan that
transformed him to a legendary level when he went to play the role of Hercules.
Now let’s take a look at his workout training program. Taking his training to a new level, he bared how he built his
frame of a demigod for eight months!
To play the role of Hercules, you have to train intensely,
and The Rock has shared to us his workout regimen that would challenge even the
most dedicated athletes and bodybuilders.
Here’s the workout:
Monday: Chest
Dumbbell Bench Press - 4 sets, 10-12 reps
Flat Bench Cable Flyes - 3 sets, to failure
Barbell Bench Press Medium Grip – 4 sets, 10-12 reps
Incline Dumbbell Press – 5 sets, 10-12 reps
Cable Crossover – 4 sets, 10-12 reps
Barbell Incline Bench Press Medium Grip – 3 sets 10-12 reps
Tuesday: Legs
Leg Press – 4 sets, 25 reps
Barbell Walking Lunge – 4sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Seated Leg Curl – 3 sets, 20 reps
Smith Machine Calf Raise – 3 sets, to failure
Thigh Abductor – 3 sets, 15 reps
Barbell Lunge – 3 sets, 20 reps
Wednesday: Abs and Arms
Barbell Curl – 3 sets, 10-12 reps
Hammer Curls – 4 sets, 10-12 reps
Spider Curl – 4 sets, to failure
Triceps Pushdown – 3sets, 10 reps
Dips – Triceps Version – 3 sets, to failure
Hanging Leg Raise – 4 sets, 20 reps
Rope Crunch – 4 sets, 20 reps
Russian Twist – 4 sets, 20 reps
Thursday: Back
Wide-Grip Lat Pulldown – 4 sets, 10-15 reps
Barbell Deadlift – 4 sets, 10-15 reps
Barbell Shrug – 4 sets, 15 reps
Pullups – 4 sets, 15 reps
Hyperextensions (Back Extensions) – 4 sets, 15 reps
One-Arm Dumbbell Row – 4 sets, 15 reps
Inverted Row – 3 sets, to failure
Friday: Shoulders
Dumbbell Shoulder Press – 4 sets, 12 reps
Front Dumbbell Raise – 4 sets, 12 reps
Side Lateral Raise – 4 sets, 12 reps
Standing Military Press – 4 sets, 12 reps
Reverse Flyes – 3 sets, 10-15 reps
Saturday: Legs
Leg Press – 4 sets, 25 reps
Barbell Walking Lunge – 4 sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Seated Leg Curl – 3 sets, 20 reps
Smith Machine Calf Raise – 3 sets, to failure
Thig Abductor – 3 sets, 15 reps
Barbell Lunge – 3 sets, 20 reps
Sunday: Rest
