Dwayne Johnson’s Hercules workout

Do you know what the Rock is cooking? The man, who is famous for this line, is also famous for his incredible body. I must say he built one of the best looking physiques for the Hercules movie role. Dwayne Johnson has always been in great shape and always been a great athlete.  But the way he transformed his body from WWE days to till date is truly remarkable. He had short time to prepare for this role and boy; he did put in lot of hard work to shape that herculean physique.

Rock is known for his awesome work ethic and is truly dedicated to his art be it football, wrestling or bodybuilding, movies are no exception. If one thing which drives him and has taken him places, it’s because of his passion and hard hard work. From rookie footballer to a wrestling super star and now an action hero in Hollywood he’s done it all. His four movies made $1.3 billion at box office in the year 2013 which made him the highest grossing movie star for the year 2013.

Here is how he achieved the herculean physique to do the 12 labors on screen. Rock dieted 22 weeks in preparation for this role, he worked out early morning 4 Am and always made sure he did his cardio and weight training before he went to sets. He worked out 45 minutes to 1 hour 45 minutes ranging from lifting weights to cardio. He had to carefully monitor his diet and had to bulk up for the role while shedding fat. His diet was mostly Filet steak, two cups of rice, egg whites, mushrooms, baked potato and chicken in large quantity as he was bulking up.

The following was rock’s workout:

Arms:

Preacher curls with EZ bar curls 4 x 12 reps

Standing barbell curl with EZ bar curls 4 x 12 reps

Dumbbell curls 4 x 12 reps

Rope pushdown 4 x 12 reps

Rope overhead triceps 4 x 12 reps

Extensions 4 x 12 reps

Chest:

Inclined barbell bench press 4 x 12, 10, 8, 6 reps

Flat bench dumbbell press 4 x 12 reps

Inclined hammer strength press 4 x 12 reps

Flat bench dumbbell fly’s 3 x 12 reps

Cable crossover super-set with dips 3 x 15 reps

Back:

Pull ups 4 set to failure

One arm dumbbell row 4 x 12, 10, 8, 8 reps

Hammer strength two arm row 4 x 10 reps

Close grip pull downs 3 x 12 reps

Cable row 3 x 12 reps

Dumbbell shrugs 4 x 12 reps