Dewayne “The ROCK” Johnson Workout And Diet For Hercules (Video)


Dwayne Johnson wants YOU to follow his epic fitness and diet guide to becoming a warrior! #TeamHercules is an epic fitness, diet and motivational program driven by Dwayne Johnson. The Rock has been posting his grueling workout that he did to get in incredible shape for the movie “Hercules”. Check out his back, arms, shoulder and back workouts he posted so far below.


The Diet

the rock cream of wheat gym via twitter

His “12 Labors” diet is filled with huge amounts of protein, carbs and fats.  He ate protein, fats and carbs with every meal.  As far as supplements his daily regime included glucosamine, multivitamins., glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which he had after training.




The Workout

Dwayne worked out 6 to 7 days per week for about 6 months for his Hercules role.  His workouts started off every morning with 50 minutes of cardio, usually on the treadmill, followed by heavy lifting of one specific muscle group per day.  The only muscle group that he worked out twice per week was legs.



Pull Ups

One Arm Dumbbell Row

Hammer Strength Two Arm Row

Close Grip Pulldown

Cable Row

Rope Pullovers Super Set With Rope High Row

Dumbbell Shrugs


Incline Barbell Bench Press

Flat Bench Dumbbell

Incline Hammer Strength Press

Flat Bench Dumbbell Fly

Cable Crossover Superset With Dips


Bicep Triset

Preacher Curl With EZ Bar

Standing Barbell Curl With EZ Bar

Dumbbell Curl

Tricep Triset

Rope Pushdown

Rope Overhead Triceps Extension

Tricep Dips


Hammer Stregth Shoulder Press

Seated Dumbbell Shoulder Press

Standing Side Lateral Raises

One Arm Cable Side Lateral

Reverse Fly Machine

Bent Over Lateral Raise