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Body of a God: Dwayne Johnson’s Herculean Workout

July 17, 2014 | 0 Comments
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To look the part for the Hollywood blockbuster "Hercules", Dwayne "The Rock" Johnson was required to build an imposing physique with full muscles and single-digit body fat.

To build the illusion of superhuman strength and "Godlike" muscle, Johnson elevated his training significantly, using a six-days-on, one-day-off schedule for six months to help him make STUPID GAINS! At the beginning of each morning, Johnson would complete a 50-minute cardio session before working on a specific muscle group, with his legs being the only muscle group that received more than one workout per week.

Check out Johnson’s workout routine below… it’s guaranteed to challenge even the most dedicated strength athletes and bodybuilders.

Use the following 5 day split for 6 consecutive weeks.

Monday: Chest

Tuesday: Legs

Wednesday: Abs & Arms

Thursday: Back

Friday: Shoulders

Saturday: Legs

Sunday: Rest

 

Monday – Chest

Barbell Bench Press: 4 sets of 10-12 reps

Flat Bench Cable Flye: 3 sets to failure

Dumbbell Bench Press: 4 sets of 10-12 reps

Incline Dumbbell Press: 5 sets of 10-12 reps

Low Cable Crossover: 4 sets of 10-12 reps

Barbell Incline Bench Press: 3 sets of 10-12 reps

Tuesday – Legs

Leg Extension: 3 sets of 20 reps

Barbell Walking Lunge: 4 sets of 25 reps

Leg Press: 4 sets of 25 reps

Seated Leg Curl: 3 sets of 20 reps

Smith Machine Calf Raise: 3 sets to failure

Thigh Abductor: 3 sets to 15 reps

Barbell Stationary Isolateral Lunge: 3 sets of 20 reps

Wednesday- Arms & Abs

Hammer Dumbbell Curl: 4 sets of 10-12 reps

Barbell Curl: 4 sets of 10-12 reps

Spider Curl: 4 sets to failure

Triceps Pushdown: 3 sets of 10 reps

Triceps Dip: 3 sets to failure

Hanging Leg Raise: 4 sets of 20 reps

Rope Crunch: 4 sets of 20 reps

Thursday – Back

Barbell Deadlift: 4 sets of 10-15 reps

Lat Pulldown: 4 sets of 10-15 reps

Pull-Up (Wide Grip): 4 sets of 15 reps

One-Arm Dumbbell Row: 4 sets of 15 reps

Barbell Shrug: 4 sets of 15 reps

Hyperextension (Back Extension): 4 sets of 15 reps

Inverted Row: 3 sets to failure

Friday – Shoulders

Dumbbell Shoulder Press: 4 sets of 12 reps

Dumbbell Front Raise: 4 sets of 12 reps

Dumbbell Side Raise: 4 sets of 12 reps

Standing Military Press: 4 sets of 12reps

Rear Delt Flye: 3 sets of 10-15 reps

Saturday – Legs

Leg Extension: 3 sets of 20 reps

Barbell Walking Lunge: 4 sets of 25 reps

Leg Press: 4 sets of 25 reps

Seated Leg Curl: 3 sets of 20 reps

Smith Machine Calf Raise: 3 sets to failure

Thigh Abductor: 3 sets to 15 reps

Barbell Stationary Isolateral Lunge: 3 sets of 20 reps

Sunday – Rest


BOOM! There you have it! Give that workout split a crack for 6 weeks and get ready to build your very own HERCULEAN physique!

 

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