Dwayne “The Rock” Johnson’s Workout and Diet for the Movie “Hercules”

(Last Updated On: October 22, 2019)

Dwayne “The Rock” Johnson is in pretty amazing shape. Especially when you consider he works a crazy amount of hours and is now 42 years old. The following is the diet and workout routine he used to get even more jacked (if that is even possible) for the movie “Hercules”. He laid it all out on his social media over the last couple months piece by piece. We have put it all together for you here. Enjoy!


The Diet

For the diet The Rock says: “Our training is key, but diet is crucial. Here’s my diet I did every day for 6 months while shooting #HERCULESMovie A ton of calories, cause I had to support my 2xs a day training and 12hr shooting days. Plus I only had one crack at making HERCULES EPIC so I committed. Adjust the diet to your personal goals and have fun. Nemean Lion blood is optional”

The Rock Diet



The Workout: 


For the leg workout The Rock says: ” These are all working sets, so make sure you warm up your legs/body appropriately. This will be punishing , so push yourself past your what you think is your limits and I guarantee you’ll be better for it on the other side.”

 leg workout


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For the shoulder workout The Rock says: “Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it – no sloppy movements. Enjoy the pain and have fun..”

Shoulder Workout

The Rock Hercules Workout




For the arm workout The Rock says: “Let me introduce you to the “Hammer Bros” – Sledge & Jack… 4 sets of a tri-set series. Squeeze at the top for bi’s and at the bottom for tri’s. I prefer high volume for ARMS so the burn is intense. Enjoy the pain.”

Arm Workout - The Rock




For the chest workout The Rock says: “Goodbye bird chest…Hello gorilla pecs. Go hard and heavy with your compound pressing movements. Squeeze on the fly movements.”

Chest Workout of The Rock


The Rock Workout



For the back workout The Rock says: “Here’s my back aka “slabs” workout that I did for HERCULES. Push yourself, hit it strong and be sure to concentrate on good form. And for the love of all that holy in the world of iron — FOCUS!”

Back Workout of The Rock


Source: Dwayne Johnson’s Instagram @therock