Dwayne “The Rock” Johnson’s Hercules Workout: How to Become a Demigod?

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

 Before starting on the workout, The Rock would do a 50 minute cardio session each morning.

Dwayne “The Rock” Johnson’s Hercules Diet

WWE superstar turned Hollywood actor Dwayne “The Rock” Johnson is about to star in the upcoming blockbuster film of Hercules and in this new iteration of the Roman hero and god, The Rock has embarked on an insane diet routine that has made him bigger than ever.

Playing a demigod is no easy task, as Hercules is known to have a huge well-chiseled physique, so to achieve that look, The Rock made a special dietary plan he called “12 Labors of Diet” which consists of 7 meals everyday and would do it for 22 weeks!

Johnson has shared this routine with his followers via his Twitter page. Below is the list of The Rock’s Hercules diet program.

Meal 1:

10 oz. filet with 4 egg whites

5 oz. oatmeal or cream of what (measured dry)

Meal 2:

8 oz. chicken, 2 cups white rice, 1 cup broccoli

Meal 3:

8 oz. halibut, 2 cups white rice, 1 cup asparagus

Meal 4:

8 oz. chicken, 12 oz. baked potato, 1 cup broccoli

Meal 5:

8 oz. halibut, 1.5 cups white rice, 1 cup asparagus

Meal 6:

8 oz. fillet, 9 oz. baked potato w/ salad

Meal 7:

30 grams casein protein, 10 egg whites scrambled with onions, peppers and mushrooms

1 cup Nemean Lion blood upon rising (served fresh and warm)