Dwayne The Rock Johnson's Workout And Diet For Hercules
The movie icon Dwayne The Rock Johnson took his body to another level for the movie Hercules. He is humble, passionate and inspires millions of people. Indeed, The Rock is a beast but he doesn't take his body for granted; this is why he dedicates so much of his energy into building his demigod's physique.
Dwayne The Rock Johnson put so much effort into exercising, that he is now very popular in the fitness industry.
Dwayne The Rock Johnson surprised us with his amazing body for the movie Pain & Gain. But for the role of Hercules, he still looks big and seems more ripped! For this character, Dwayne The Rock Johnson increased the intensity of his workout, and this is his explanation: "When you're playing a character like the son of Zeus, you only get one shot".
Hercules, a.k.a The Rock, is well known for being; a professional wrestler, an actor and now a strong model in the fitness industry. He is big and ripped! But his body didn't build by itself, The Rock spends endless hours in the gym and is very serious about his nutrition. If a person as busy as Dwayne The Rock Johnson can do it, you can achieve it too!
Gymaholic provides you his secret to obtain a ripped body.
For Hercules, The Rock had to workout 6 days a week at 4 a.m because he had to go on a set during the day (no excuses). However, even when The Rock is not filming, he loves going to the gym between 3 a.m and 5 a.m. "I have my headphones on and I'm listening to my music, and I'm 100 percent focused. There's no wasted time or effort when it comes to me and the weights." he says.
Hercules always adds some cardio trainings just before lifting (50 mins).
The Rock strongly believes that nutrition is the most important facet of getting big. He eats 7 meals a day with 2-3 hours of interval between each meal. His meals often contain large amounts of: Carbohydrate, Protein and Fat.
Monday – Chest:
- Cardio: ~50 minutes
- Dumbbell Bench Press: 4 sets × 10–12 reps
- Flat Bench Cable Flye: 3 sets × failure
- Barbell Bench Press: 4 sets × 10–12 reps
- Incline Dumbbell Press: 5 sets × 10–12 reps
- Low Cable Crossover: 4 sets × 10–12 reps
- Barbell Incline Bench Press: 3 sets × 10–12 reps
- Cardio: ~50 minutes
- Leg Press: 4 sets × 25 reps
- Barbell Walking Lunge: 4 sets × 25 reps
- Leg Extension: 3 sets × 20 reps
- Seated Leg Curl: 3 sets × 20 reps
- Smith Machine Calf Raise: 3 sets × failure
- Thigh Abductor: 3 sets × 15 reps
- Barbell Lunge: 3 sets × 20 reps
- Cardio: ~50 minutes
- Barbell Curl: 4 sets × 10–12 reps
- Hammer Curl: 4 sets × 10–12 reps
- Spider Curl: 4 sets × failure
- Triceps Pushdown: 3 sets × 10 reps
- Dips: 3 sets × failure
- Hanging Leg Raise: 4 sets × 20 reps
- Rope Crunch: 4 sets × 20 reps
- Russian Twist: 4 sets × 20 reps
- Cardio: ~50 minutes
- Lat Pulldown: 4 sets × 10–15 reps
- Barbell Deadlift: 4 sets × 10–15 reps
- Barbell Shrug: 4 sets × 15 reps
- Wide Grip Pull-Up: 4 sets × 15 reps
- Hyperextension: 4 sets × 15 reps
- One-Arm Dumbbell Row: 4 sets × 15 reps
- Inverted Row: 3 sets × failure
- Cardio: ~50 minutes
- Dumbbell Shoulder Press: 4 sets × 12 reps
- Dumbbell Front Raise: 4 sets × 12 reps
- Dumbbell Side Raise: 4 sets × 12 reps
- Standing Military Press: 4 sets × 12 reps
- Reverse Flye: 4 sets × 10–15 reps
- Cardio: ~50 minutes
- Leg Press: 4 sets × 25 reps
- Barbell Walking Lunge: 4 sets × 25 reps
- Leg Extensions: 3 sets × 20 reps
- Seated Leg Curls: 3 sets × 20 reps
- Smith Machine Calf Raise: 3 sets × failure
- Thigh Abductor: 3 sets × 15 reps
- Barbell Lunge: 3 sets × 20 reps
Here’s a plan that will help you get strong and lean like Dwayne The Rock Johnson:
Meal 1:
- 280g Steak Filet
- 4 Egg Whites
- 140g Oatmeal
- 220g Chicken
- 2 Cups White Rice
- 1 Cup Broccoli
- 220g Halibut
- 2 Cups White Rice
- 1 Cup Asparagus
- 220g Chicken
- 1 Cup Broccoli
- 350g Baked Potatoes
- 220g Halibut
- 1 Cup White Rice
- 1 Cup Asparagus
- 280g Steak Filet
- 250g Baked Potatoes
- 1 Salad
- 30g Casein
- 10 Egg Whites
"Success isn't always about 'Greatness'. It's about consistency. Consistent Hard Work Gains Success. Greatness Will Come."
Frequently Asked Questions
Dwayne The Rock Johnson's workout routine for Hercules involved training six days a week at 4 a.m. He focused on high-intensity workouts, combining weightlifting with cardio sessions to achieve a big and ripped physique.
The Rock followed a strict nutrition plan, emphasizing lean proteins, complex carbohydrates, and healthy fats. He believes that nutrition is crucial for building muscle and staying ripped.
Dwayne Johnson increased his workout intensity for Hercules to embody the demigod character of Zeus's son. He aimed to achieve a physique that was both massive and highly defined, reflecting the character's strength and power.
To build a physique like Dwayne Johnson's, focus on a consistent workout routine that includes weightlifting and cardio. Prioritize nutrition by consuming balanced meals with adequate protein, and stay disciplined with your training schedule.
Cardio is an essential part of The Rock's workout routine, as he incorporates it before lifting weights to enhance his cardiovascular fitness and aid in fat loss. This approach helps him maintain a lean physique.
Yes, you can track your fitness progress using tools like the Gymaholic App, which offers features for tracking workouts, nutrition, and fitness plans to help you stay on track with your goals.
A common misconception is that achieving a physique like The Rock's is solely about lifting heavy weights. In reality, it requires a balanced approach of strength training, cardio, proper nutrition, and recovery to build muscle effectively.