Menu
Cart 0

The Rock Workout Plan

Posted by Patrick Dickson on

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.

The Rock Hercules Training

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

the rock training plan

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.


Share this post



← Older Post Newer Post →


Leave a comment

Please note, comments must be approved before they are published.