Dwayne The Rock Johnson Complete Hercules Workout

20-week Training

Arms Exercise

Biceps
Tri Set – 4x 12 Reps
Preacher Curl
Standing Bar Bell Curl
Dumbbell Curl

Triceps
Tri Set – 4x 12 Reps
Rope Pushdowns
Rope Overhead Expansions
Tricep Dips to Failure

Shoulder Exercise

Hammer Shoulder Press
4x – 12, 10,10,8 Reps

Seated Shoulder Press
3x – 10 Reps

Standing Side Lateral Raises
4x – 12 Reps

One Arm Cable Side Laterals
3x – 20 Reps

Reverse Fly Machine
4x – 12 Reps

Bent Over Lateral Raises
4x – 10 Reps

Leg Exercises

Leg Extensions
4x – 25 Reps

Leg Press Superset
4x – 50 Reps

Lunges
40 Steps

Hack Squats
4x – 20 Reps

Romanian Deadlifts
4x – 12 Reps

Lying Leg Curls
4x – 12 Reps

Calve Exercises

Standing Calf Raises
5x – 75 Reps

Seated Calf Raises
5x – 50 Reps

Chest Exercises

Incline Bench press
4x – 12, 10, 8, 6 Reps

Incline Hammer Press
4x – 12 Reps

Flat Bench Flys
3x – 12 Reps

Cable Crossovers
3x -15 Reps

Dips to Failure

Back Excercise

Pull Ups
4x to Failure

One Arm Dumbbell Row
4x – 12, 10, 8, 8 Reps

Hammer Strength Row
4x – 10 Reps

Close Grip Pulldowns
3x – 12 Reps

Cable Row
3x – 12 reps

Rope Pullovers
3x 15 reps

Dumbbell Shrugs
4x – 12 Reps

The Rock’s Hercules Diet Meal Plan

7 Meals per day

Meal #1
Steak 10oz, Egg Whites 6-8, Oatmeal 5oz

Meal #2
Chicken 8oz, White Rice 2 Cups, Broccoli 1 cup

Meal #3
Halibut 8oz, White Rice 2 Cups, Asparagus 1 cup

Meal #4
Chicken 8oz, Baked Potato 12oz, Broccoli 1 cup

Meal #5
Halibut 8oz, White Rice 1/2 Cup, Asparagus 1 cup

Meal #6
Steak 10oz, Baked Potato 9oz, Salad

Meal #7
Protein Drink 30g, Egg Whites 10