The Rock Hercules Training Programme

Hard Rock Body Workout Routine

The Rock Hercules training programme is designed to transform
Dwayne Johnson into Hercules. The Rock Hercules workout is a 6 day routine that hits only his legs twice.Train your body the Rock style.

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Monday – Chest & Abs

1.     Incline Dumbbell Fly 4 sets of 10-12 reps

2.     Dumbbell Incline press 6 sets Pyramid

3.     Chest Flys with Dumbbells 6 sets Pyramid

4.     Dumbbell Bench press  4 sets of 10-12 reps

5.     Cable Flys (Standing Both Arms)* (Rock on Instagram)

6.     Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)

7.     Double Crunches (3 sets x25)

8.     Rope Crunches (4 sets x20)

9.     Leg Raises (4 sets x20, superset with Exercise #8)

Tuesday – Legs Day

1.     Leg Extensions  (4 x 25 reps)

2.     Seated Leg Presses (3 x 50 superset with exercise #3)

3.     Weighted Walking Lunges (4 x 4 reps w/ dumbbells, 20 reps each leg)

4.     Hack Squat Machine (4 sets x 20 reps, one legged at a time)

5.     Romanian Deadlifts (4 sets of 12 reps)

6.     Lying Leg Curls (4 sets x 12 reps)

7.     Leg Abductor (3 sets of 15 reps)

8.     Standing Calf Raises (5 sets x 75 reps)

9.     Seated Calf Raises (5 sets x 50 reps)

Wednesday – Arms & Abs Day

1.     Barbell Bicep Curls

2.     Dumbbell Hammer Curls (alternating)

3.     Spider Curls

4.     Triceps Push-downs (Normal Grip)

5.     Dips

6.     Rope Crunches (4 sets x 25-30)

7.     Leg Raises (4 sets x 25-30, superset with Exercise #6)

8.     Russian Twists

Thursday – Back Day

1.     Pullups (Wide Grip) Superset, do 4 sets 12-15 reps

2.     Superset exercise #1 with Lat pull-downs (Wide Grip)

3.     Deadlifts

4.     Seated Pulley Rows

5.     Inverted Rows

6.     Barbell Shrugs

7.     Leg Press Single-Leg Calf Raise (3 x25 reps)

8.     Standing Calf Raises (3 x25 reps)

9.     Seated Calf raises (3 x25 reps)

Friday – Shoulders & Abs Day

1.     Seated Overhead Dumbbell Press 4 sets of 12 reps

2.     Dumbbell Front Raises 4 sets of 12 reps

3.     Dumbbell Side Raises (Lateral) 4 sets of 12 reps

4.     Bent-Over Lateral Raises 4 sets of 12 reps

5.     Heavy Dumbbell Shrugs (4 sets x20)

6.     Rope Crunches (4 sets x20)

7.     Leg Raises (4 sets x20, superset with Exercise #7)

8.     Russian Twists (4 sets x20)

Saturday – Legs Day

1.     Leg Extensions  (4 x 25 reps)

2.     Seated Leg Presses (3 x 50 superset with exercise #3)

3.     Weighted Walking Lunges (4 x 4t0 reps w/ dumbbells, 20 reps each leg)

4.     Hack Squat Machine (4 sets x 20 reps, one legged at a time)

5.     Romanian Deadlifts (4 sets of 12 reps)

6.     Lying Leg Curls (4 sets x 12 reps)

7.     Leg Abductor (3 sets of 15 reps)

8.     Standing Calf Raises (5 sets x 75 reps)

9.     Seated Calf Raises (5 sets x 50 reps