The Rock Hercules Workout

For those of you who saw Dwayne “The Rock” Johnson’s recent hit movie Hercules, you were probably like us as the envy took over at the size of his herculean build. He said it best with this quote while preparing for the film, “When you’re playing a character like the son of Zeus, you only get one shot.” Check out The Rock Hercules Workout below in full detail!

MONDAY: CHEST

1. Dumbbell Bench Press: 4 sets of 10-12 reps
2. Flat Bench Cable Fly: 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. Barball Incline Bench Press

TUESDAY: LEGS

1. Leg Press: 4 sets of 25 reps
2. Barbell Walking Lunge (or 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 Lunch (Smith Machine)

WEDNESDAY: ABDS & 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. Tricep 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. Hyperextension: 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 Fly: 3 sets of 10-15 reps

SATURDAY: LEGS

1. Leg Press: 4 sets of 25 reps
2. Barbell Walking Lunge (or 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 Lunch (Smith Machine)

SUNDAY: REST