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Team Hercules Workout: The Rock’s Latest Fitness Challenge

The Rock Team Hercules Workout

The Team Hercules Workout is The Rock’s Latest Fitness Challenge. It is what Dwayne Johnson did to train for Hercules: The Thracian Wars. The Rock put together the #TeamHercules workout in order to share his workout. This way you can use his actual workout, while he gets more publicity for his movie. By doing the Team Hercules workout, you will learn not only about how to #Focus, but also get a muscle building workout that works.


The Team Hercules workout has been promoted by Dwayne The Rock Johnson on his Facebook, Twitter and Instagram accounts. Here’s a compilation of every Instagram post The Rock made while training for the movie Hercules: The Thracian Wars. Despite playing Roadblock in G.I Joe Retaliation and Luke Hobbs in Fast and Furious, there was always a certain role The Rock envisioned for himself. One that would really make his body and muscle size matter. About being cast a movie role as Hercules, The Rock says:

When I first broke into the movies, Hercules was one of the projects I had in the back of my mind. I always thought, ‘Man I would love to do that one day.’

The Rock’s “Team Hercules” workout is based on his Instagram posts from June 11 to July 3 (find them here on the Rock Instagram):


Team Hercules: Fruits of the 12 Labors

And the fruits of the 12 Labors of Hercules:

The Rock uses heavy lifts, pyramids & supersets, plus key finishing movements to create this muscle building workout. He also does early morning cardio at a steady pace for 50 minutes to burn fat. The Team Hercules workout focuses on one muscle group per day.

The Team Hercules Fitness routine is a 6-day per week routine that hits the legs twice. This is because The Rock imagines Hercules would have big legs. Here’s The Rock workout for Hercules, based on his Facebook, Twitter and Instagram posts shown below:


Team Hercules Chest Workout


The Rock Team Hercules Chest Workout:

  1. Barbell Incline press 4 sets (12, 10, 8, then 6 reps going higher up in weight each set)
  2. Dumbbell Bench press  (4 sets of 12 reps)
  3. Incline Hammer Strength Press (4 sets of 12 reps)
  4. Chest Flys with Dumbbells (4 sets of 12 reps)
  5. Cable Flys (3 Sets of 15) (Rock on Instagram)
  6. Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)

About the Team Hercules Chest Workout, The Rock says this is:

My chest workout I did to prepare for HERCULES. Go hard and heavy. Press thru strong on your compound movements. Squeeze on your fly movements. USE GOOD FORM. Ladies this is a great program for you too to shape your chest. Just keep your reps no less than 12. Have fun and send me your progress.

Chest Workout Table

The Chest Workout in table format: (Same as above)

Barbell Incline press412/10/8/6Add Weight to Each Set
Dumbbell Bench press412
Incline Hammer Strength Press412
Chest Flys with Dumbbells412
Cable Flys315Superset A (no rest)
Dips Until Failure3FailureSuperset B

Team Hercules Leg Workout

The Team Hercules leg workout comes from a July 3 Instagram/tweet. Here is the picture of the Hercules leg workout:


The Rock Team Hercules Leg Workout:

  1. Leg Extensions  (4 x 25 reps)
  2. Seated Leg Presses (4 x 50 superset with #3)
  3. Weighted Walking Lunges (4 x 40 reps w/ dumbbells, 20 reps each leg)
  4. Hack Squat Machine (4 sets x 20 reps)
  5. Romanian Deadlifts (4 sets of 12 reps)
  6. Lying Leg Curls (4 sets x 12 reps)
  7. Smith Machine Calf Raises (5 sets x 75 reps)
  8. Seated Calf Raises (5 sets x 50 reps)


Sometimes, the Rock changes up his workout. For the Leg Presses, The Rock will add a “triple drop set.” This is where you do 2 normal sets. Then, you do a “triple drop set” by removing one plate every 25 reps and doing 75 reps total. About the Team Hercules Leg workout, especially the triple drop sets, The Rock says:

FOCUS! This is a mo**er**cker, but challenge and push yourself… One triple drop for your final set. Remove one plate every 25 reps. 75 reps total. Continue on w/ your leg training – squats (or hacks), lunges, curls, extensions. #IntenseAndDirty


Legs Workout Table

The Legs Workout in table format: (Same as above)

Exercise SetsRepsNotes
Leg Extensions425
Seated Leg Presses450Superset with Lunges below
Note: Triple Drop Set
Weighted Walking Lunges440 (20 per leg)Superset with Leg Presses above
Use Dumbbells if you can
Hack Squat Machine420
Romanian Deadlifts412
Lying Leg Curls512
Smith Machine Calf Raises575
Seated Calf Raises550
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