The Rock Hercules Workout Program & Diet Plan Revealed

The Rock Hercules Workout Program & Diet Plan Revealed

On July 25th 2014 movie lovers may witness one of the biggest, baddest and most kick-ass version of Hercules they have ever seen.

After watching the trailer staring the “GREAT ONE” Dwayne “The Rock” Johnson” I can already imagine this one will be far better than “Legend of Hercules “ which I did not enjoy whatsoever.

When I think of Hercules, I’d imagine him with huge biceps, big chest, broad shoulders with long hair.

Unfortunately, Kellan Lutz is not what comes to mind. Some of you may agree and some won’t, but everybody has their own opinion.

Kellan Lutz & Dwayne Johnson as Hercules 2014

One reason the new Hercules film could be great is because I think “The Rock” fits the role perfectly and has the masculinity and physicality to go along with it.

If you were a WWE fan back in late 90’s and mid 2000’s, you were probably electrified by “The Rocks” (Dwyane Johnson’s) in ring performance and mic skills.

He knew how to entertain his fans all over the world and when he left WWE and became an actor his entire life changed for the better.

Although I was really disappointed by most of his earlier movies.The ones I liked the most was “Pain & Gain” and “Faster”.

When I heard that “The Rock” was going to play Hercules, I thought it would be another movie like “The Scorpion King” from 2002.

The thing I like about Hercules is that he looks much different with the long hair and a beard. It makes him look like a Greek hero alright.

I read a few of his interviews and he said he had to get the hair, and beard glued to his face and head that took 2-4 hours to do each time before going on set.

He also said in an interview that he had to train harder for this movie than any other movie he did.

So how did Dwayne Johnson get in shape for this movie? (Not that he wasn’t already).

In his words, Dwayne explains why main nutrition played a more important role in the facet of getting big and ripped.

As a big fan on twitter there is one thing about Dwayne Johnson that I admire, it’s that you always get what you’re willing to put in.

This is exactly why he dedicates a percentage of his time and energy to getting his body in great shape for this movie before stepping foot onto the movie set.

Watch The Trailer Here

After watching his training videos over the years and whilst preparing for the Hercules movie, here is a general idea of his workout and nutrition program to help him get in amazing shape.

The Rock Hercules Workout & Diet Plan

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Monday: Chest

Dumbbell Bench Press – 4 sets of 10-12 reps

Barbell Bench Press – 4 Sets of 10-13 Reps

Flat Bench Cable Flyes – 3 Sets to complete failure

Incline Dumbbell Press – 5 Sets of 10-13 Reps

Lower Cable Crossovers – 4 Sets of 10-13 Reps

Barbell Incline Bench Press – 3 Sets of 10-12 Reps

Tuesday: Legs

Leg Press – 4 sets of 25 Reps

Barbell Walking Lunge Barbell – 4 sets of 25 reps

Leg Extensions – 3 sets of 20 reps

Seated Leg Curl – 3 sets of 20 reps

Smith Machine Calf Raise – 3 sets to complete failure

Thigh Abductor – 3 sets of 15 reps

Barbell Lunge (on the smith machine) 3 sets of 20 reps

Wednesday: Abs & Arms

Barbell Curl Barbell – 4 sets of 10-12 reps

Hammer Curls – 4 sets of 10-12 reps

Spider Curl – 4 sets to failure

Dips – 3 sets to failure

Triceps Pushdowns – 3 sets of 10 reps

Hanging Leg Raise – 4 sets of 20 reps

Rope Crunch – 4 sets of 20 reps

Russian Twist Russian – 4 sets of 20 reps

Thursday: Back

Wide-Grip Lat Pulldown – 4 sets of 10-15 reps

Barbell Deadlift – 4 sets of 10-15 reps

Barbell Shrug – 4 sets of 15 reps

Pullups – 4 sets of 15 reps

Hyperextensions- (Back Extension) – 4 sets of 15 reps

One-Arm Dumbbell Row One – 4 sets of 15 reps

Inverted Row – 3 sets to failure

Friday: Shoulders

Dumbbell Shoulder Press – 4 sets of 12 reps

Front Dumbbell Raise Front – 4 sets of 12 reps

Standing Military Press – 4 sets of 12 reps

Side Lateral Raise – 4 sets of 12 reps

Reverse Flyes – 3 sets of 10-15 reps

Saturday: Legs

Leg Press – 4 sets of 25 reps

Barbell Walking Lunge Barbell (or with a weighted vest/dumbbells) – 4 sets of 25 reps

Leg Extensions – 3 sets of 20 reps

Seated Leg Curl – 3 sets of 20 reps

Thigh Abductor – 3 sets of 15 reps

Smith Machine Calf Raise – 3 sets to failure

Barbell Lunge Barbell (on the smith machine) – 3 sets of 20 reps

Sunday: Rest Day

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Original article and pictures take http://www.justinkavanaghfitness.com/the-rock-hercules-workout/ site