The Rock Hercules Workout: The 12 Labors Of Hercules

The Rock Hercules Workout

The Rock Hercules Workout is designed to transform Dwayne Johnson into Hercules. The Rock Hercules workout is a 6 day routine that hits only his legs twice. By far, the funniest part of The Rock Hercules workout is that he constantly shouts “Focus” throughout the Instagram posts you’ll find below. The Rock Hercules workout was 6 months of weight training, diet and conditioning.

The Rock Hercules

The Rock Hercules Workout is based on the information he reveals on his Twitter and Instagram feeds, as well as, information from his workouts with bodybuilder, friend and coach: George Farah. The Rock Hercules workout for Hercules: The Thracian Wars uses a 6 days on/1 day off routine to get him ready for the 12 Labors of Hercules.

The-Rock as Hercules in 12 Labors of Hercules Thracian Wars Legs and arms

The Rock Hercules Workout Monday Routine – Chest

The Rock Hercules Workout Monday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on his chest today. The Rock also does some ab work for Hercules three times per week.

  • 50 min Cardio on Elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down
  • 1 hour Weightlifting Routine: (Chest Day)

A June 15th tweet from The Rock says:

Rollin out of bed. AM cardio on an empty stomach. Lets do 40min steady state w/ average heart rate of 135-150.

The Rock Hercules Workout Chest Dumbbells

ExerciseSetsRepsRestNotesData
Incline Dumbbell Fly410-1260 secs
Dumbbell Incline press6-60 secs Pyramid sets See Below
Chest Flys w/Dumbbells6-60 secs Pyramid sets See Below
Dumbbell Bench Press410-1260 secs
Cable Flys3failure0 secsSupersetSSet #1
Dips Until Failure3failure60 secsSupersetSSet #2
Double Crunches32530 secs
Rope Crunches4200 secsSupersetSSet #1
Leg Raises42030 secsSupersetSSet #2

Detailed Tutorials of the Monday workout:

Monday – Chest & Abs

  1. Incline Dumbbell Fly 4 sets of 10-12 reps
  2. Dumbbell Incline press 6 sets Pyramid
  3. Chest Flys with Dumbbells 6 sets Pyramid
  4. Dumbbell Bench press  4 sets of 10-12 reps
  5. Cable Flys (Standing Both Arms)* (Rock on Instagram)
  6. Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)
  7. Double Crunches (3 sets x25)
  8. Rope Crunches (4 sets x20)
  9. Leg Raises (4 sets x20, superset with Exercise #8)

Here’s The Rock Hercules incline press workout via a June 25th Instagram. Based on a July 15th Instagram, we know The Rock starts off the week with a chest workout.  The Rock wanted to be leaner and meaner for Hercules. So, his workout and diet changed a tiny bit. The Rock diet for Hercules is still very similar to Pain & Gain. Here is The Rock Hercules workout finisher for chest day:

Kicking off week w/ destroying chest. Try closing your workout w/ this finisher: Super setting dips w/ cable crossovers. 3 sets. Rep range til failure. Last thing you want is a pigeon chest.. #GetToWork

The Rock Hercules workout starts with a chest workout every week. He follows that up with a leg workout, and does 2 leg workouts per week. You need big legs to pull off the 12 Labors of Hercules. The chest and legs are the two most prominent areas of the body that The Rock focused on for Hercules. The Rock Hercules workout for chest day sees the Rock work his way up to 40kg dumbbells. For the cable flys and dips, go to failure for 3 sets.

The Rock Hercules workout uses a pyramid for the Dumbbell Incline Press and Chest Flys. For The Rock Hercules workout, you pyramid up in weight each set. A pyramid routine aims for maximum muscle gains through progressive overload. This type of pyramid workout allows The Rock to challenge himself each rep. The Rock tries to start his pyramid sets around 12 reps, and end doing at least 6 reps. The 8-12 rep range is ideal for muscle building, while 6 at a heavy weight is best for strength.

The Dumbbell Incline Pyramid example (pounds = per dumbbell, so one is in each hand):

  • Set 1: 75 pounds x 12 reps
  • Set 2: 85 pounds x 10-12 reps
  • Set 3: 95 pounds x 8-10 reps
  • Set 4: 105 pounds x 6-8 reps
  • Set 5: 115 pounds x 6-8 reps
  • Set 6: 120 pounds x 6 reps

 

the-rock-workout-chest-cable-flys
The Rock Workout Doing Cable Flys

The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts:

I do steady state cardio for about 45 to 50 minutes at my home gym. Or, I might hit the road out in the neighborhood. And then, I’ll go train.

The Rock Hercules Workout Tuesday Routine – Legs

The Rock Hercules Workout Tuesday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on legs today. You need big legs to perform the 12 Labors of Hercules, so The Rock truly focused on them for Hercules. According to reports, this is the only major body part the Rock worked twice per week.

  • 50 min Cardio on Elliptical: 5 min warm up / 40 min steady pace / 5 min cool-down
  • 1 hour Weightlifting Routine: (High Volume Legs Day)

While filming Hercules, The Rock would often have to get up at 4:30 AM to do cardio. The Rock starts his day with cardio, then does his weight training. An August 25th tweet from The Rock says:

It may be that WTF? hour, but you gotta set the tempo for the work week. 4:30am. Budapest. AM cardio starts now…

The-Rock-Hercules-Workout-Legs2

Tuesday Workout:
ExerciseSetsRepsRestNotesData
Leg Extensions42560 secs
Seated Leg Presses3500 secsEnd with Triple Drop set; see quote belowOn Saturday, The Rock does for 50 reps
Walking Lunges44060 secs20 reps each leg; while holding dumbbellsSuperset with #3
Hack Squat Machine42030 secsOne leg at a time
Romanian Deadlifts41260 secs
Lying Leg Curls41260 secs
Leg Abductor31530 secsSometimes The Rock Substitutes Abductors withLow Cable Crossover Instead
Standing Calf Raise57530 secs
Seated Calf Raises55030 secs

Detailed Tutorials of the Tuesday workout:

Tuesday – Legs Day

  1. Leg Extensions  (4 x 25 reps)
  2. Seated Leg Presses (3 x 50 superset with exercise #3)
  3. Weighted Walking Lunges (4 x 4 reps w/ dumbbells, 20 reps each leg)
  4. Hack Squat Machine (4 sets x 20 reps, one legged at a time)
  5. Romanian Deadlifts (4 sets of 12 reps)
  6. Lying Leg Curls (4 sets x 12 reps)
  7. Leg Abductor (3 sets of 15 reps)
  8. Standing Calf Raises (5 sets x 75 reps)
  9. Seated Calf Raises (5 sets x 50 reps)

The Rock did have to look a bit leaner, so his leg training was higher volume. On Instagram, The Rock shares some clips doing legs from his workout.  The Rock likes to continue to use the Pyramid Routine, where he goes up in weight each set. For legs, The Hercules workout usually does 4 sets of 12-15, where the last set is your heaviest.The Rock says about his legs workout for Hercules:

Leg Press. 2 warm up sets. 3 working sets. 50 reps per set. Triple drop set for 3rd and final set. Yes, this sh$% is designed to burn. Badly. One legged hack squat machine lunge. Slow tempo: 2 seconds down, 2 second pause at the bottom of movement, 2 seconds up. Rep Range: Failure.

See The Rock Instagram Leg Presses for a picture of The Rock workout in action. The Rock also calls the Smith Leg Machines Lunges: (one legged hack squat lunges). For the Smith Machine Lunges, The Rock Hercules workout uses a slow tempo 2 seconds down, 2 seconds pause at the bottom, 2 seconds up routine. He joked on a July 19th Instagram that under no condition should you stare at a stranger while doing the Leg Abductor.

Here is an Instagram of The Rock Hercules workout doing Leg Presses. The Rock says that Tuesday is his heavy volume (higher reps / lower weight) legs day. He does 25 reps on Leg Press on Tuesday with higher weight, then does 50 reps with lower weight on Friday. The Rock tweeted that his quad/leg finisher workout routine includes:

Quad workout finisher try super setting walkin’ lunges w/leg extensions. #LegDay #WalkinTheGreenMile

(Source: The Rock Twitter)

the-rock-legs-workout-routine
The Rock Workout Doing Smith Machine Lunges

The Rock had a knee injury in college while playing at Miami, so he avoids squats. The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges instead.

After a grueling leg workout, The Rock tweeted:

Bad to the bone & tough to the tendon. And my a$$ kicked from high intensity leg training. #QuadzillaBringsIt

Some Instagram posts reveal that The Rock would split between calve raises and ab work each workout. This is because both the  abs and calves are small muscle groups. The Rock learned from his trainer George Farah, that it is better to work small muscle groups more frequently, if you want to see improvement.