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The Rock’s Training Plan for Hercules is F’ing Insane!

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Having recently completed shooting for Hercules: The Thracian Wars, Dwayne “The Rock” Johnson is unbelievably jacked. Sure, I hear what you’re saying, Rock was already a slab of muscle as evidenced in his recent films Pain & Gain and Fast & Furious 6. But if you’re a fitness geek like me and you follow Rock’s Twitter and Instagram feed, then you’ve been following all his insane workout posts from the second half of last year where he offered a window into his training and diet. Rock is definitely not screwing around.

therock3First off, let’s start with a Twitter pic of his daily diet while training. Whoa nelly! If you’re counting at home, that’s 7 meals totaling 18 ounces of filet, 16 ounces of chicken, 16 ounces of halibut, 14 egg whites, with assorted starches and vegetables. PER DAY. He has a chef prepare everything and store the meals in marked containers next to his protein and oatmeal for easy access. Even The Rock calls the diet a bitch, but hey, if you wanna play Hercules and look like a demigod, you gotta eat right. Last thought on the diet, who the hell can afford that??

The training itself is equally intense, with a 6 day on / 1 day off routine for six months straight. Each day includes 50 minutes of cardio at low intensity (135 – 150 heart rate), followed by meal #1 on the plan, then an hour of intense weight lifting. Cardio starts first thing in the morning on an empty stomach for maximum shreddedness and can be elliptical, treadmill, spinning, or running around the neighborhood.

Weight training focuses on one region of the body per session and includes a variety of movements and rep schemes. He hits legs twice a week and abs three days a week. If you want to see a full week’s workouts, check it out on popworkouts.com.

Here’s an example Monday session that hits Chest & Abs:

  1. Incline Dumbbell Fly – 4 sets of 10-12 reps
  2. Dumbbell Incline press – 6 sets Pyramid
  3. Chest Flys with Dumbbells – 6 sets Pyramid
  4. Dumbbell Bench press – 4 sets of 10-12 reps
  5. Cable Flys (Standing Both Arms)
  6. Superset each set of Cable Flys with Dips Until Failure
  7. Double Crunches (3 sets x25)
  8. Rope Crunches (4 sets x20)
  9. Leg Raises (4 sets x20, superset with Exercise #8)

Sundays are off days. Oh yeah, last but not least, Rock took an insanely epic cheat day after 150 days of clean dieting to consume 12 pancakes, 4 thick crust pizzas, and 21 brownies, all of which turned into a viral sensation after he posted about it on Instagram. WTF!!

Hercules: The Thracian Wars is set to debut July 25, 2014.

About Lance

Lance is a tech geek by day, social artist and fitness enthusiast by night. He specializes in relationships in real life situations, such as workplace and in business, and his goal is to create high value social circles filled with opportunity. For more on his dating and relationship perspective, check out his blog honeyandlance.com

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