Dwayne "The Rock" Johnson's Hercules Workout Routine

In 2014, Dwayne "The Rock" Johnson starred in the movie Hercules. To get into shape for the role, Johnson followed a grueling workout routine that helped him achieve an incredibly muscular physique. If you're looking for a workout that will truly test your strength and help you see results, then this is the routine for you. Just be warned: it's not for the faint of heart.

During this time, I wanted to test a workout that will truly challenge my strength and, of course, see results that I can be proud to show off.

Honestly if you're not someone that's does not use combo set and giant set you are going to be in for a challenge that will shock your body!

Before we start allow me to simply explain the workout routine.

The workout routine consists of four different types of sets: super sets, drop sets, giant sets, and circuit sets. Here's a quick breakdown of each:

1. Super Sets: Two exercises performed back-to-back in the same muscle group. For example, a set of bench presses followed by a set of shoulder presses.

2. Drop Sets: One exercise performed back-to-back to back with the same number of reps. For example, three sets of 12 reps each on the bench press.

3. Giant Sets: Three or more exercises performed in the same muscle group. For example, a set of squats followed by a set of lunges followed by a set of leg presses.

4. Circuit Sets: Three or more exercises performed in different muscle groups. For example, a set of push-ups followed by a set of pull-ups followed by a set of sit-ups.

Doing this routine was exciting (To think to be Jacked and rip that is the dream as a fitness goer. During this time The Rock Acting career was booming, and everyone was into the Olympia. The training and physique result The Rock display was in line with Most people will consider to be exactly what they're looking for. 

Hercules work is Muscle Group based training AkA Bro Science 

What is muscle group based training? These are chest, back, shoulders, legs, and arms. 

Each training day has one muscle group to train and 50 min cardio on elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down

Chest

• Incline Barbell chest press | 4 sets x 12-10-8-6 reps

• Flat Dumbbell chest press | 4 sets x 12 reps 

• Incline Hammer Strength Chest press ( Alternating arms start with arm extended) | 4 sets of 12 reps

• Flat Bench Dumbbell Flys | 3 sets of 12 reps

• Cable crossover 3 sets of 15 reps SUPERSET WITH DIPS TO FAILURE 

Legs

• Leg extension | 3 sets of 25 reps

• (Super Set) Leg press 4 sets of 50 with Dumbbell walking lunge | 4 sets of 40 steps

• Hack Squat Machine | 3 sets of 20 reps

• RDL ( Romanian Deadlifts  | 4 sets of 12 reps

• Lying Leg Curls  | 4 sets to 12 reps

• Standing calf raise | 5 sets of 75 reps

• Seated Calf raise | 5 sets of 50 reps

Arms

Biceps - Tri Set (Giant Set)

• Preacher Curl- EzBar | 4 sets of 12 reps

• Standing Barbell Curl | 4 sets of 12 reps

• Dumbbell Curl | 4 sets of 12 reps

Triceps - Tri Set (Giant Set)

• Rope Triceps pushdown | 4 sets of 12 reps

• Rope Triceps Overhead Extension | 4 sets of 12 reps

• Dips | 4 sets to failure

Back

• Pull ups | 3 sets to 10-15 failure

• One arm Dumbbell Row | 4 sets of 12-10-8-8 reps

• Hammer Strength two arm row | 4 sets of 10 reps

• Closed Grip Pulldown | 3 sets of 12 reps

• Cable Rows | 3 sets of 12 reps (Double Drop Set)

• Rope Pullovers SuperSet & Rope High Row | 3 sets of 15 reps (Double Drop Set)

• DB Shrugs | 4x12 reps (15 Sec Hold) - Last Rep on Each Set 

Shoulders

• Hammer Strength shoulder press | 4 sets 12-10-10-8 reps

• Seated Dumbbell Shoulder Press | 3 sets of 10 reps

• Dumbbell side raise | 4 sets of 12 reps (Triple Drop Set On Each Set) 

• One Arm Cable Side Lateral  | 3 sets of 20 reps

• SuperSet Reverse fly | 4 sets of 12 reps & Bent Over Lateral Raise 4 Sets 10 Reps 

I trained Monday through Friday on repeat for 30 days.

Here a few tips you should keep in mind before attempting the Hercules workout

1. Drink Plenty of water about 4 liters daily

2. Post workout drink electrolytes to rehydrate your muscle. This prevents cramping or potential muscle spasm or strains

3. Stretch for at least 5 minutes before lifting. If done correctly you will see increase range of motion during the workout

4. Train the same time every day to ensure your body clock maintain a training schedule

5. Keep up with your nutrition routine. Fueling your body is important if you're not following the Hercules meal plan that is fine just make sure you have a solid meal plan 

 Read the official Hercules nutrition plan below:

 
Conclusion: If you want to try out Dwayne The Rock Johnson's actual Hercules workout routine from 2014, this blog post provides all the information you need to get started. Just be warned—it's not for beginners or the faint of heart! But if you're up for the challenge, this could be the routine that helps you finally achieve the results you've been looking for.

Overall, this was a great experience in building lean muscle mass, I recommend this to anyone who's looking to start hypertrophy training (strength, endurance) physique training.