Hercules Workout By Dwayne “The Rock” Johnson

Dwayne “The Rock” Johnson is what you would call a mountain of a man. His recent movie Hercules showcases his amazingly well-built body, which makes everyone wonder what his Hercules workout is. Although the actor has been training his physique for most of his life, even he admits that his Hercules workout was tough. But as the saying goes, where there’s a will there’s an opportunity to look like The Rock  so let’s have a look at his routine in preparation for his big role.

His Hercules workout regiment consisted of 6 to 7 days of workouts per week, for 6 months. His workouts always started with about 50 minutes of treadmill cardio (or sometimes other kinds), and then heavy lifting. The lifts focused on muscle groups, and he worked everything once a week, except legs, which got a special double take each week.

Hercules Workout

1. Back Workout

For his back Hercules workout, Dwayne Johnson did pull ups to failure four times, followed by one arm dumbbell row and hammer strength two arm row. Close grip pulldowns followed, and then cable rows. Then came a superset of rope pullovers and rope high row, and at the end some dumbbell shrugs. And by “some”, of course, I mean 4*12, at weights that would scare most.