The Rock’s Herculean Workout and Diet


Dwayne ‘The Rock’ Johnson is no ordinary man. Standing at 6 foot 5 inches and weighing 260 pounds, the former WWE champ is one hell of a beast. Already having a monster physique, do you think it was enough to play the role of a demigod in his upcoming movie Hercules? In order to perfectly fit into the role of the son of Zeus, The Rock took upon himself to make sure that his workouts were of an entirely new level.

In an interview to, The Rock discusses about his preparation for his upcoming flick Hercules. He states that “I start working out pretty early, around 4 a.m.  I train about six days a week, and even when I’m not filming I get up between 3 and 5 a.m. just to train.” He further adds “”I work out for about 90 minutes, or maybe an hour and 45 minutes. When I hit the gym, I’m coming! I train hard, I come to kick ass—clanging and banging”. Woah! That sounds like a Rock-hard workout schedule. The results of his gruesome training are pretty evident and for us all to see.

Johnson recently posted Team Hercules’ workouts on his Instagram account. Care to take a look at how the beast trains?

The Rock’s chest workout for Hercules

The Rock's Chest Workout for Hercules

–  Incline barbell bench press 4 x 12,10,8,6
–  Flat bench dumbbell press 4 x 12
–  Incline hammer strength press (alternating arms, start with arms extended) 4 x 12
–  Flat bench dumbbell fly 3 x 12
–  Cable crossover superset with dips: 3 x 12 for cable, dips to failure

The Rock’s Hercules workout for arms

Biceps:The Rock's arms workout for Hercules

Tri sets of the following (4 x 12 each):
– Preacher curl
– Standing barbell curl with EZ bar
– Dumbbell curl


Tri sets of the following (4 x 12 each):
– Rope pushdown
– Rope overhead triceps extensions
– Triceps dips to failure

Team Hercules back workout

The Rock's back workout for Hercules

– Pull-ups 4 x to failure
– One arm dumbbell row 4 x 12,10,8,8
– Hammer strength two arm row 4 x 10
– Close grip pulldown 3 x 12
– Cable row 3 x 12 with double drop set on every set
– Rope pullovers super set with rope high row: 3 x 15 for both
– Dumbbell shrugs 4 x 12 reps 15 sec hold on last rep of each set

The Rock’s legs and calves workoutThe Rock's legs and calves workout for Hercules

– Leg extension 4 sets x 25 reps

– Leg press superset with weighted walking lunges : 4 x 50 for leg press and 40 steps for lunges

– Hack squat machine 4 x 20
– Romanian dead lifts 4 x 12
– Lying leg curls 4 x 12
– Standing calf raise 5 x 75
– Seated calf raise 5 x 50

The Rock’s “12 labors” diet

The Rock's 12 labors diet for Hercules

In his interview, Dwayne also gave some insights into the incredibly strict diet that he follows. Besides enhancing the training that Johnson was to undergo for Hercules, he and his nutrition team made sure they upped his diet as well. They created a “12 Labours” diet for him, incorporating large quantities of protein, carbohydrates and fats, to make sure that he got into his best shape ever. Shedding light on his diet plan, The Rock says “Generally, I eat six or seven times a day”. He adds “For ‘Hercules,’ it was a 22-week diet, full on. I’d eat a bunch of egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, a baked potato, cream of rice, salad and complex carbs. All of this measured and weighed.”  He goes on to tell more about the hard work and discipline that has helped him reach where he is.

According to Dwayne, it took him six months to prepare himself for the role of Hercules. A proof of his zeal and determination, he hits the perfect chord when he says “When you’re playing a character like the son of zeus, you only get one shot.”

You may also like...

2 Responses

  1. chitransh Gupta says:

    Best h bhai , very helpfull for gym lovers and for those want to fit their body.

    good way deliver your knowlege to others

Leave a Reply