Men are crazy about their body being built like The Rock. He has an attractive masculine body that he has grown and maintained miraculously.
The movie Legend of Hercules might be one of the movies where The Rock looked the best. Whenever the name Hercules comes up, there is an apt imagination about the appearance of the character.
It would involve broad chest and shoulders, strong hands with bulged biceps, 6 packs over the abs, perfect body shape, etc. The great masculinity of The Rock has contributed to a greater level for the success of the movie.
Not only in the movies, can you admire the perfect physique of The Rock in WWE fights. Believe me… You would surely fall for him.
Speaking of The Rock, he would be the best inside the ring as well as on the mic. His speaking skills are admired by everyone in the world. He knew the best ways to entertain his fans over the mic.
Leaving WWE, The Rock joined the movie family for good. And there too he has never stopped entertaining us. He is no only good with his physique but also with his acting skills.
In the movie Hercules, They Rock has played the lead role and it was so apt for him to take the character. The thing that makes Hercules different from other heroic characters is that Hercules has a beard and long hair, just like a Greek hero.
In his interviews, The Rock has indicated that the hair and beard were all part of makeup and it took more than 3 hours to do the same. It is said that unlike any other movies, The Rock had to train harder for this one.
As far as training is concerned, you all would be very excited to know how he prepared himself for the same. In this article, let us see how Dwayne, The Rock, worked himself out for the character Hercules. Along with workout, his diet plan is available too. So, young men.… Gear up to get a body just like the Hercules.
Rock Hercules Workout for the Movie Hercules
The Rock believes that along with the difficult exercises, you would also like to take proper nutrition to attain such a bulky body.
When you strive for something and pursue it, you would always get what you are willing to get, so goes his twitter post. That is how he has earned the fame of having such a bulky body in the movie Hercules. He works hard himself before entering into the sets of the Hercules.
Following is the general idea or plan that The Rock gives you to shape and tone your body to get applause from others. You also need a special diet plan to go with your muscle workout.
The Rock Hercules Workout
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
The Rock Hercules Diet plan
MEAL 1
- 10 oz cod
- 2 whole eggs
- 2 cups oatmeal
MEAL 2
- 8 oz cod
- 12 oz sweet potato
- 1 cup veggies
MEAL 3
- 8 oz chicken
- 2 cups white rice
- 1 cup veggies
MEAL 4
- 8 oz cod
- 2 cups of rice
- 1 cup veggies
- 1 tbsp fish oil—122
MEAL 5
- 8 oz steak
- 12 oz baked potato
- spinach salad
MEAL 6
- 10 oz cod
- 2 cups of rice
- Salad
MEAL 7
- 30 grams of casein protein
- 10 egg-white omelet
- 1 cup veggies (onions, peppers, mushrooms)
- 1 tbsp omega-3 fish oil
Additional Tips
Here are some additional methods that he followed to get the body that he has.
- He did cardio from 4 AM to 5 AM, then had 4 – 6 scoops of Optimum’s Amino Energy.
- After cardio, he has his breakfast, i.e. Meal No.1
- After breakfast, he did the iron for an hour and a half.
- After a workout, he had 60 grams of Optimum Nutrition’s Platinum Hydrowhey along with around 15 grams of glutamine.
- After half an hour, he had 32 ounces of Gatorade.
In his tweets, The Rock has even shared the fridge where he keeps his meat, iron and other food items that he has taken during the 22-day exercise plan.
People around the world have tried this exercise-diet combo and have shown good results. In particular, a fan from West Virginia has tried this workout and has god pretty good body shape.
He has followed every step prescribed by the trainers of The Rock. He says that this workout not only reduces the body fat but it also reduces hypertension and frees your mind from any negative thoughts.
Even if you are a recent gym-goer, (maybe a few years), you can try this workout and get a great body. Enjoy great body with this famous The Rock workout and diet plan. 🙂
