The Rock Hercules Workout: The 12 Labors Of Hercules

By Chris Davis

	Advanced (3+ years)
	85 minutes/day \| 6 days/week
	Build Muscle, Tone Body, Gain Strength
	2 x Dumbbell, Incline Bench, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar, Bodyweight, Rope Cable Machine, Tricep Rope Attachment, Leg Extension Machine, Seated Leg Press Machine, Machine, Barbell, Lying Leg Curl Machine, Abduction/Adduction Machine, Seated Calf Raise Machine, EZ Bar, Preacher Curl Bench, Tricep Press Down Bar (V-Shaped) Attachment, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Squat Rack, 45 Degree Leg Press Machine, Hack Squat Machine, Steps Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1

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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)

Exercise	Sets	Reps	Rest
1.Incline Dumbbell Flye	4 sets	10-12 reps	60s
2.Incline Dumbbell Press See Exercise Notes	6 sets	12 reps	60s
3.Dumbbell Flyes See Exercise Notes	6 sets	12 reps	60s
4.Dumbbell Bench Press	4 sets	10-12 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Cable Standing Fly See Exercise Notes	3 rounds	AMAP reps	0s
5B.Chest Dips See Exercise Notes	3 rounds	AMAP reps	60s
6.Double Crunch	3 sets	25 reps	30s
Circuit #7 - 4 rounds Rest 30s between rounds
7A.Rope Crunch	4 rounds	20 reps	0s
7B.Lying Knee Raise (on floor)	4 rounds	20 reps	30s

Day 2 - Legs

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Exercise	Sets	Reps	Rest
1.Leg Extensions	4 sets	25 reps	60s
2.Seated Leg Press See Exercise Notes	3 sets	50 reps	0s
3.Walking Dumbbell Lunge See Exercise Notes	4 sets	20 reps	60s
4.Machine Hack Squat See Exercise Notes	4 sets	20 reps	30s
5.Barbell Romanian Deadlift	4 sets	12 reps	60s
6.Lying Leg Curls	4 sets	12 reps	60s
7.Thigh Abductor See Exercise Notes	3 sets	15 reps	30s
8.Dumbbell Calf Raises	5 sets	75 reps	60s
9.Seated Calf Raise Machine	5 sets	50 reps	60s

Day 3 - Arms & Abs

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The Rock Hercules Workout Wednesday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on arms and abs.

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

Exercise	Sets	Reps	Rest
1.Barbell Biceps Curl	4 sets	10-12 reps	60s
2.Alternate Hammer Curl	4 sets	10-12 reps	60s
3.EZ Bar Spider Curl	4 sets	AMAP reps	60s
4.Cable Triceps Pressdown	3 sets	10 reps	60s
5.Tricep Dips	3 sets	AMAP reps	60s
Circuit #6 - 4 rounds Rest 30s between rounds
6A.Rope Crunch	4 rounds	25-30 reps	0s
6B.Lying Knee Raise (on floor)	4 rounds	25-30 reps	30s
7.Russian Twist	4 sets	20 reps	30s

Day 4 - Back

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The Rock Hercules Workout Monday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on back today. Because The Rock also does Calf Raises 3 times per week, he does them on Thursdays after his back routine.

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

Exercise	Sets	Reps	Rest
1.Wide-Grip Pullup See Exercise Notes	4 sets	12-15 reps	60s
2.Wide-Grip Lat Pulldown See Exercise Notes	4 sets	12-15 reps	60s
3.Barbell Deadlift See Exercise Notes	4 sets	10-15 reps	60s
4.Seated Cable Row See Exercise Notes	4 sets	12-15 reps	60s
5.Inverted Row	3 sets	AMAP reps	60s
6.Barbell Shrug See Exercise Notes	4 sets	15-20 reps	60s
7.Single Leg Calf Raise	3 sets	25 reps	30s
8.Single Leg 45 Degree Leg Press	3 sets	25 reps	30s
9.Seated Calf Raise Machine	3 sets	25 reps	30s

Day 5 - Shoulders & Abs Day

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The Rock loves looking like a “bull” he calls it. He says that developing your shoulders and traps, along with your legs, are the key to looking like Hercules. Performing the 12 Labors of Hercules, you can see why he needs shoulder and neck strength. The Rock Hercules transformation workout showed his Instagram followers advice on the key to Monster Traps.

Exercise	Sets	Reps	Rest
1.Standing Overhead Dumbbell Press using Neutral Grip	4 sets	12 reps	60s
2.Front Two-Dumbbell Raise	4 sets	12 reps	60s
3.Dumbbell Lateral Raise	4 sets	12 reps	60s
4.Rear Delt Raise	4 sets	12 reps	60s
5.Dumbbell Shrug See Exercise Notes	4 sets	20 reps	60s
6.Rope Crunch	3 sets	25 reps	60s
Circuit #7 - 3 rounds Rest 30s between rounds
7A.Rear Leg Raises	3 rounds	25 reps	0s
7B.Russian Twist	3 rounds	20 reps	30s

Day 6 - Legs

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The Rock Hercules Workout Saturday Routine starts with early morning cardio, before his first meal. After eating, The Rock Hercules workout focuses on his legs today. According to Muscle & Fitness, legs were the only muscle group that The Rock routine 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: (Heavy Legs Day)

Exercise	Sets	Reps	Rest
1.Leg Extensions	4 sets	25 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Seated Leg Press See Exercise Notes	3 rounds	50 reps	0s
2B.Walking Dumbbell Lunge See Exercise Notes	3 rounds	20 reps	60s
3.One Leg Hack Squat See Exercise Notes	4 sets	20 reps	30s
4.Barbell Romanian Deadlift	4 sets	12 reps	60s
5.Lying Leg Curls	4 sets	12 reps	60s
6.Thigh Abductor See Exercise Notes	3 sets	15 reps	30s
7.Standing Calf Raises	5 sets	75 reps	30s
8.Seated Calf Raise Machine	5 sets	50 reps	30s

Date Created: 12/13/2019, UTC

Last Updated: 7/12/2021, UTC

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