How Dwayne Johnson (The Rock) trained to play a Demigod The Hercules Workout and Diet


“Can you smell what the Rock is cooking?”

Sounds familiar? One interest that everyone develops in their childhood  is the World Wrestling Entertainment (WWE). I still remember how everything took a back seat when WWE aired on Star Sports. Amazed with every wrestler’s muscular structure, their strength and their moves, I made sure I never missed a single fight.

My all-time favorite? None other than the focus of this article ‘The Rock’. Even with the bulk he has clinging to his 6 foot 5 inch frame, he was swift and he had the right attitude to stand out. Tom Cruise wearing a cap and a pair of sunglasses walking on the roadside may be given a miss by people around, but it is impossible to miss ‘The Rock’. He always grabs instant attention.

Dwayne shifted to Hollywood after taking retirement from the wrestling arena. Since moving to Hollywood, he has appeared in a number of blockbuster movies including The Scorpion King, Get Smart, Be Cool, Race to the Witch Mountain and several others. This year we would witness the release of another movie featuring ‘The Rock’ as ‘Hercules’, Greek demigod and the son of Zeus, the supreme Greek God.

You would think that playing the Greek demigod would be easy for a wrestler turns actor because a wrestler would be default have that bulk to carry on with the role seamlessly. Yes, it is easy, but ‘The Rock’ is a perfectionist and loves to make sure that he is always in the right shape for a role. With his usual self, he could have flawlessly played the role of Hercules, but Dwayne changed his diet, his workout routine to make his body look as if he was born to play this role.

He followed a 22 week diet and a 9 week workout regimen , also known as the ‘Hercules Workout and Diet Plan’ to develop his demigod like physique for the role. Dwayne Johnson’s Hercules Diet and Workout plan was developed by IFBB pro George Farah.

The Hercules Diet Plan

During the 22 week plan, Dwayne made sure that he followed the plan verbatim. He never swayed away from the plan. There were no breaks from this plan, no rest days and no changes in the plan. The motive of this diet plan was very simple, to come out of the regimen looking bulky and dangerous.
The Hercules Diet Plan is a 7 meals a day plan that focuses on hitting a balance between macro-nutrients, protein and the number of calories.

MEAL

MEAL PLAN

Meal 1

  • Cod (10 Oz)
  • Whole Eggs (2)
  • Oatmeal (2 cups)

Meal 2

  • Cod (8 Oz)
  • Sweet Potato (12 Oz)
  • Vegetables (1 cup)

Meal 3

  • Chicken (8 Oz)
  • White Rice (2 cups)
  • Vegetables (1 cup)

Meal 4

  • Cod (8 Oz)
  • Rice (2 cups)
  • Vegetables (1 cup)
  • Fish Oil (1 Tbsp.)

Meal 5

  • Steak (8 Oz)
  • Baked Potato (12 Oz)
  • Spinach Salad (1 bowl)

Meal 6

  • Cod (10 Oz)
  • Rice (2 cups)
  • Salad

Meal 7

  • Casein Protein (30 grams)
  • Egg white omelet (10 eggs)
  • Veggies (1 cup)
  • Omega-3 fish oil (1 Tbsp.)

The Hercules Workout Plancelebrity-workout-routines-hercules-star-dwayne-johnson-s-tweets-inspired-this-regimen-designed-to-help-you-get-an-impressive-physical-prowess

The workout plan that Dwayne diligently followed for 9 weeks in not only simple in execution, it is also brutal and highly effective. Dwayne came out of this workout regimen looking meaner, bulkier with over 260 pounds of raw muscles clinging to his huge frame.

The training plan was divided into three parts, each lasting for 3 weeks. Rock went heavy and really hard for the first three weeks, cut down on the weight for the next three weeks and again heavy during the final part. Rock was lifting lighter weights, but still training each set to failure.

The first phase focuses on low reps, second on moderate reps and third on low reps again. Too much of low reps can result in greater chances of burnout and hence injury. The switch keeps you injury free and keep the interest in the workout going.

Session 1

Exercise Warm up Sets Reps Rest (seconds)
Barbell Squat 2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Flat Bench Barbell Press  2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Bent Over Barbell Row 2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Barbell Upright Row 1 sets of 12 reps 4 6-8, 10-12, 6-8 60
Seated Calf Raise 1 sets of 12 reps 4 8-10, 12-15, 8-10 60
Floor Crunch 3 15,20,15 30

Session 2

Exercise Warm up Sets Reps Rest (seconds)
Barbell Deadlift 2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Barbell Romanian Deadlift  2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Flat Bench Dumbbell Press 2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Standing Barbell Push Press 1 sets of 12 reps 4 6-8, 10-12, 6-8 120
Close Grip Barbell Bench Press 1 sets of 12 reps 4 6-8, 10-12, 6-8 60
Barbell Curl  1 sets of 12 reps 4 6-8, 10-12, 6-8 30
Hanging Leg Raise 3 15, 20, 15 30

Session 3

Exercise Warm up Sets Reps Rest (seconds)
Barbell Front Squat or Leg Press 2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Incline Bench Barbell Press  2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Medium Grip Pull Up or Dumbbell Row 2 sets of 12 reps 4 6-8, 10-12, 6-8 120
Standing Dumbbell Upright Row 1 sets of 12 reps 4 8-10 12-15 8-10 60
Standing Calf Raise 1 sets of 12 reps 4 8-10, 12-15, 8-10 60
Incline Sit-Up 3 15,20,15 30

Some highlights of this workout plan

1. All body parts covered every day.
2. Greater focus on upper body (Chest, Shoulders, Back and Abs)
3. All sets done to failure
4. All exercises have warm up sets, helps in getting the muscles ready for the heavy workout.
When Hercules hits the theater this summer, you would witness a meaner, bulkier and muscular Dwayne than you witnessed in ‘Fast and Furious 6’. The action sequences with someone like Dwayne in the middle would surely be a treat for action fans.

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Last Updated: June 19, 2014

Next Scheduled Update: August 20, 2014


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