Dwayne Johnson’s Hercules Workout and Diet

Dwayne Johnson was the highest-grossing actor in Hollywood in 2013, pulling in $1.3 billion from his four films. It’s a far cry from where he was 18 years before though. In 1995, Dwayne Johnson had just graduated from the University of Miami where he played football for the national champion Hurricanes. His aspirations for playing professional football had been cut short as he was cut by the Canadian Football League’s Calgary Stampeders. With just seven dollars in his pocket and a vow never to be broke again, Johnson turned to professional wrestling. His father and grandfather were legendary wrestlers so he was going into the family business. In 1996, he signed a contract with the World Wrestling Federation and later became known as “The Rock.”

With a charismatic and entertaining personality coupled with a dream and a non-stop work ethic, Johnson has risen to the top of the entertainment world. His roles in films such as “Pain and Gain,” “The Scorpion King,” “G.I. Joe: Retaliation,” and the “Fast and Furious” series see him as a muscular tough guy, showcasing his 6-foot-5, 260-pound frame. So how does Johnson look like he’s chiseled out of stone? Just check his Twitter handle (@TheRock) or Instagram account (therock) and you’ll see that he never misses a workout and always brings it.

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For his role in the upcoming film “Hercules,” Johnson started a 22-week diet and exercise program that would make him look big, mean and one of the biggest badasses you’ve ever seen. If you’re ever looking for motivation, how’s this? He wakes up between 3 and 5 in the morning to work out every day, even when he has a full day of filming ahead.

Dwayne Johnson’s Hercules Workout

Johnson’s workout plan for “Hercules,” courtesy of BodyBuilding.com, places a strong emphasis on high volume. For example, his chest workout has 23 sets of at least 200-plus total reps. And that’s just for his chest! Johnson trains six days per week and has a split-body part routine, hitting his legs twice per week. Before he begins his rigorous weight training each day, Johnson performs 50 minutes of cardio. So are you ready to look like the son of Zeus? Here is Johnson’s training regimen that takes working out to another level.

Monday – Chest

1. Dumbbell Bench Press – 4 sets of 10-12 reps
2. Flat Bench Cable Flyes – 3 sets to failure
3. Barbell Bench Press – 4 sets of 10-12 reps
4. Incline Dumbbell Press – 5 sets of 10-12 reps
5. Low Cable Crossover – 4 sets of 10-12 reps
6. Barbell Incline Bench Press – 3 sets of 10-12 reps

Tuesday – Legs

1. Leg Press – 4 sets of 25 reps
2. Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
3. Leg Extension – 3 sets of 20 reps
4. Seated Leg Curl – 3 sets of 20 reps
5. Smith Machine Calf Raise – 3 sets to failure
6. Thigh Abductor – 3 sets of 15 reps
7. Barbell Lunge (on the Smith Machine) – 3 sets of 20 reps

Wednesday – Abs and Arms

1. Barbell Curl – 4 sets of 10-12 reps
2. Hammer Curl – 4 sets of 10-12 reps
3. Spider Curl – 4 sets to failure
4. Triceps Pushdown – 3 sets of 10 reps
5. Dips – 3 sets to failure
6. Hanging Leg Raise – 4 sets of 20 reps
7. Rope Crunch – 4 sets of 20 reps
8. Russian Twist – 4 sets of 20 reps

Thursday – Back

1. Lat Pulldown – 4 sets of 10-15 reps
2. Barbell Deadlift – 4 sets of 10-15 reps
3. Barbell Shrug – 4 sets of 15 reps
4. Pull-up (wide grip) – 4 sets of 15 reps
5. Hyperextensions – 4 sets of 15 reps
6. One-Arm Dumbbell Row – 4 sets of 15 reps
7. Inverted Row – 3 sets to failure

Friday – Shoulders

1. Dumbbell Shoulder Press – 4 sets of 12 reps
2. Dumbbell Front Raise – 4 sets of 12 reps
3. Dumbbell Side Raise – 4 sets of 12 reps
4. Standing Military Press – 4 sets of 12 reps
5. Reverse Flyes – 3 sets of 10-15 reps

Saturday – Legs

1. Leg Press – 4 sets of 25 reps
2. Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
3. Leg Extension – 3 sets of 20 reps
4. Seated Leg Curl – 3 sets of 20 reps
5. Smith Machine Calf Raise – 3 sets to failure
6. Thigh Abductor – 3 sets of 15 reps
7. Barbell Lunge (on the Smith Machine) – 3 sets of 20 reps

Sunday – Rest Day

Dwayne Johnson’s Hercules Diet

Looking like a Greek god doesn’t stop in the weight room. Johnson follows a strict diet, one that produces a gargantuan grocery bill. To fuel a 260-pound Silverback, you need plenty of calories. His diet has a good mix of protein, carbohydrates and fats to keep him going throughout his long days. Johnson eats six or seven meals spaced throughout each day, with meals consisting of foods such as egg whites, chicken, fish, oatmeal, salad, asparagus and baked potato. And as Johnson told BodyBuilding.com, “Nutrition is so important, it can’t be stressed enough.”

Are you ready to train like “Hercules?”