The Rock Workout Plan
Now one of the top paid and most popular actors on the planet The Rock has become an iconic figure.
His role in the recent Hercules movie would mean getting his body into top condition.
This required a rigorous training and diet plan to make this happen.
Having been in the gym most his life this was something he was ready for.
Set to play the son of Zeus Dwayne needed to look big,mean and commanding.
Dwanyne Johnson is not one to do things by half and took this role very seriously. Getting into top condition was essential to look the part. This was also in conjunction with lengthy combat and weapons training.
Training for Hercules
Training needed to be kicked into high gear for this role.
6 days on 1 day off. This also meant a daily cardio session for 50 minutes at a time.
To get this done it meant very early starts at 4am to ensure cardio and weight training were all in before getting on set.
Below is an outline of the training program used to get prepare for the Hercules role:
Monday: Chest
Dumbell Bench Press:4 sets of 10-12 reps
Flat Bench Cable Fly: 3 set to failure
Barbell Bench Press: 4 sets of 10-12 reps
Incline Dumbell Press: 3 sets of 10-12 reps
Low Cable Cross-Over: 4 set of 12-12
Incline Barbell Bench Press: 3 sets of 10-12 reps
Tuesday: Legs
Leg Press: 4 sets of 25 reps
Barbell Walking Lunges: 4 sets of 25 reps
Leg Extension: 3 sets of 20 reps
Seated Leg Curl: 3 sets of 20 reps
Smith Machine Calf Raise: 3 set to failure
Thigh Adductor: 3 sets of 15 reps
Barbell Lunch (on Smith MC) 3 sets of 20 reps
Wednesday: Arms & Abs
Barbell Curl: 4 sets of 10-12 reps
Hammer Curl: 4 sets of 10-12 reps
Spider Curl: 4 sets to failure
Tricep Pushdowns: 3 sets of 10 reps
Dips: 3 sets to failure
Hanging Leg Raises: 4 sets of 20 reps
Rope Crunch: 4 sets of 20 reps
Russian Twist:4 sets of 20 reps
Thursday: Back
Lat Pulldown: 4 sets of 10-15 reps
Deadlift: 4 sets of 10-15 reps
Barbell Shrug: 4 sets of 15 reps
Wide Grip Chins: 4 sets of 15 reps
Hyperextension: 4 sets of 15 reps
One-Arm DB Row: 4 sets of 15 reps
Rack Rows: 3 sets to failure
Friday: Shoulders
Dumbell Shoulder Press: 4 sets of 12 reps
Dumbell Front Raise: 4 sets of 12 reps
Dumbell Side Raise: 4 sets of 12 reps
Standing Military Press: 4 sets of 12 reps
Reverse Fly: 3 sets of 10-15 reps
Saturday: Legs
Leg Press: 4 sets of 25 reps
Barbell Walking Lunges: 4 sets of 25 reps
Leg Extension: 3 sets of 20 reps
Seated Leg Curl: 3 sets of 20 reps
Smith Machine Calf Raise: 3 set to failure
Thigh Adductor: 3 sets of 15 reps
Barbell Lunch (on Smith MC) 3 sets of 20 reps
Sunday: Complete rest
This is quite an advanced training program as you can see. High volume and a lot of work on the basic exercises. The Rock Workout Plan is not for the beginning trainer but is certainly worth trying out.
