# Dwayne The Rock Johnson's Workout And Diet For Hercules ## The Rock: Train And Eat Like The Beast 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 Hercules](//cdn.gymaholic.co/articles/fitness/9-the-rock/dwayne-the-rock-johnson-hercules.jpg "Dwayne The Rock Jonhson Hercules beast mode activited!") **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: Dwayne The Rock Johnson **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**. ### A Few Words On Dwayne The Rock Johnson's Workout For Hercules 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). ### A Few Words On Dwayne The Rock Johnson's Nutrition For Hercules 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.** ![Dwayne The Rock Johnson Hercules Fighting](//cdn.gymaholic.co/articles/fitness/9-the-rock/dwayne-the-rock-johnson-hercules-fighting.jpg "Dwayne The Rock Johnson Hercules fighting") ### Hercules: Dwayne The Rock Johnson's Workout

Monday: Chest
- Cardio: ~ 50 minutes
- Dumbbell Bench Press: 4 sets x 10 to 12 reps
- Flat Bench Cable Flye: 3 sets x failure
- Barbell Bench Press: 4 sets x 10 to 12 reps
- Incline Dumbbell Press: 5 sets x 10 to 12 reps
- Low Cable Crossover: 4 sets x 10 to 12 reps
- Barbell Incline Bench Press: 3 sets x 10 to 12 reps
Tuesday: Legs
- Cardio: ~ 50 minutes
- Leg Press: 4 sets x 25 reps
- Barbell Walking Lunge: 4 sets x 25 reps
- Leg Extension: 3 sets x 20 reps
- Seated Leg Curl: 3 sets x 20 reps
- Smith Machine Calf Raise: 3 sets x failure
- Thigh Abductor: 3 sets x 15 reps
- Barbell Lunge: 3 sets x 20 reps

Wednesday: Arms & Abs
- Cardio: ~ 50 minutes
- Barbell Curl: 4 sets x 10 to 12 reps
- Hammer Curl: 4 sets x 10 to 12 reps
- Spider Curl: 4 sets x failure
- Triceps Pushdown: 3 sets x 10 reps
- Dips: 3 sets x failure
- Hanging Leg Raise: 4 sets x 20 reps
- Rope Crunch: 4 sets x 20 reps
- Russian Twist: 4 sets x 20 reps
Thursday: Back
- Cardio: ~ 50 minutes
- Lat Pulldown 4 sets x 10 to 15 reps
- Barbell Deadlift: 4 sets x 10 to 15 reps
- Barbell Shrug: 4 sets x 15 reps
- Wide Grip Pull-Up: 4 sets x 15 reps
- Hyperextension: 4 sets x 15 reps
- One-Arm Dumbbell Row: 4 sets x 15 reps
- Inverted Row: 3 sets x failure

Friday: Shoulders
- Cardio: ~ 50 minutes
- Dumbbell Shoulder Press: 4 sets x 12 reps
- Dumbbell Front Raise: 4 sets x 12 reps
- Dumbbell Side Raise: 4 sets x 12 reps
- Standing Military Press: 4 sets x 12 reps
- Reverse Flye: 4 sets x 10 to 15 reps
Saturday: Legs
- Cardio: ~ 50 minutes
- Leg Press: 4 sets x 25 reps
- Barbell Walking Lunge: 4 sets x 25 reps
- Leg Extensions: 3 sets x 20 reps
- Seated Leg Curls: 3 sets x 20 reps
- Smith Machine Calf Raise: 3 sets x failure
- Thigh Abductor: 3 sets x 15 reps
- Barbell Lunge: 3 sets x 20 reps

![Dwayne The Rock Johnson Hercules](//cdn.gymaholic.co/articles/fitness/9-the-rock/dwayne-the-rock-johnson-hercules-posing.jpg "Dwayne The Rock Johnson posing with his Hercules costume!") ### Hercules: Dwayne The Rock Johnson's Diet

Meal 1
- 280g Steak Filet
- 4 Egg Whites
- 140g Oatmeal
Meal 2
- 220g Chicken
- 2 Cups White Rice
- 1 Cup Broccoli

Meal 3
- 220g Halibut
- 2 Cups White Rice
- 1 Cup Asparagus
Meal 4
- 220g Chicken
- 1 Cup Broccoli
- 350g Baked Potatoes

Meal 5
- 220g Halibut
- 1 Cup White Rice
- 1 Cup Asparagus
Meal 6
- 280g Steak Filet
- 250g Baked Potatoes
- 1 Salad

Meal 7
- 30g Casein
- 10 Egg Whites

### Dwayne The Rock Johnson's Words Of Motivation "Success isn't always about 'Greatness'. It's about **consistency.** Consistent Hard Work Gains Success. Greatness Will Come."

Monday: Chest

Tuesday: Legs

Wednesday: Arms & Abs

Thursday: Back

Friday: Shoulders

Saturday: Legs

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7