Rock-Hard Hercules Routine: Train Like Dwayne Johnson

0

No one rocks heavy workout better than the one and only Rock. His vigorous training sessions are combined with a strict and balanced diet, and without his persistence and a clear goal, he wouldn’t have become a modern-day Hercules. And for his role of Hercules, he upped his game and increased the volume of his training. So, if you feel ready for a challenge, then try to rock the Rock’s Hercules routine.

Dwayne JohnsonPre-workout tips

If you want to try out Dwayne’s workout routine, you need to stick to it religiously and create a strict diet plan. When the Rock goes to the gym, he’s going there strong-minded and ready to put in a herculean effort. This is why he’s always ready and at his peak physical condition. His preparation for the role of Hercules lasted six months, he worked out hard, and he always did an hour of cardio before hitting the weights.

Monday

On Mondays, the Rock focused on building up his chest. Let’s take a look:

  1. Dumbbell bench press: 4 sets, 10-12 reps.
  2. Flat bench cable flyes: 3 sets to failure.
  3. Barbell bench press, medium grip: 4 sets, 10-12 reps.
  4. Incline dumbbell press: 5 sets, 10-12 reps.
  5. Cable crossover: 4 sets, 10-12 reps.
  6. Barbell incline bench press, medium grip: 3 sets, 10-12 reps.

Tuesday

Tuesdays were the days for leg workouts which included 7 different exercises. Ready to see?

  1. Leg press: 4 sets, 25 reps.
  2. Barbell walking lunge: 4 sets, 25 reps.
  3. Leg extensions: 3 sets, 20 reps.
  4. Seated leg curl: 3 sets, 20 reps.
  5. Smith machine calf raise: 3 sets to failure.
  6. Thigh abductor: 3 sets, 15 reps.
  7. Barbell lunge: 3 sets, 20 reps.

Note: As you can see so far, the Rock takes his workout seriously. Therefore, if you’re serious about rocking his routine, you need to be really prepared. Apart from getting some practical things, such as comfortable and high-quality gym wear, you need to keep your eyes on the prize. Otherwise, you won’t push through what’s coming next.

Wednesday

Next come abs and arms, and his Wednesday routine is nothing less than rock-hard.

  1. Barbell curl: 3 sets, 10-12 reps.
  2. Hammer curls: 4 sets, 10-12 reps.
  3. Spider curl: 4 sets, to failure.
  4. Triceps pushdown: 3 sets, 10 reps.
  5. Dips, triceps version: 3 sets, to failure.
  6. Hanging leg raise: 4 sets, 20 reps.
  7. Rope crunch: 4 sets, 20 reps.
  8. Russian twist: 4 sets, 20 reps.

Thursday

On Thursdays, you’re working on your back. Get ready for clanging and banging!

  1. Wide-grip Lat pulldown: 4 sets, 10-15 reps.
  2. Barbell deadlift: 4 sets, 10-15 reps.
  3. Barbell shrug: 4 sets, 15 reps.
  4. Pullups: 4 sets, 15 reps.
  5. Hyperextensions, back extensions: 4 sets, 15 reps.
  6. One-arm dumbbell row: 4 sets, 15 reps.
  7. Inverted row: 3 sets to failure.

Friday

Are you ready to build up your shoulders? Here’s how the Rock did it.

  1. Dumbbell shoulder press: 4 sets, 12 reps.
  2. Front dumbbell raise: 4 sets, 12 reps.
  3. Side lateral raise: 4 sets, 12 reps.
  4. Standing military press: 4 sets, 12 reps.
  5. Reverse flyes: 3 sets, 10-15 reps.

Saturday

You think you’ve done with legs? Think again!

  1. Leg press: 4 sets, 25 reps.
  2. Barbell walking lunge: 4 sets, 25 reps.
  3. Leg extensions: 3 sets, 20 reps.
  4. Seated leg curl: 3 sets, 20 reps.
  5. Smith machine calf raise: 3 sets to failure.
  6. Thigh abductor: 3 sets, 15 reps.
  7. Barbell lunge: 3 sets, 20 reps.

Sunday

Sunday is your rest day, so use it wisely because in a day, you’ll be doing this routine all over again.

Now that you’ve seen the Rock’s Hercules routine, do you still think you’re ready for it? If so, put on some comfy workout clothes, and get down to work.


Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz