Dwayne Johnson Hercules Workout

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Dwayne Johnson Hercules Workout

The workout we have come up with today to post is the Dwayne Johnson Hercules Workout! This one is inspired by the physique that Dwayne Johnson Hercules has built and maintained for many roles during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Dwayne Johnson Hercules Stats:

Height: (NA)
Weight: (NA)
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Dwayne Johnson Hercules Workout:

Training Volume:

5 days per week

Explanation:

This is the actual workout routine Dwayne Johnson used to get into Hercules shape.  Obviously, as we know here at SHJ, celebs routines changes often depending on their goals, so we also have our initial Dwayne Johnson Workout Routine and Diet Plan as well; but expect to see much more here from The Rock!

Dwayne Johnson Hercules Workout Routine: Sample Schedule

Monday: Chest and Upper Body

Tuesday: Leg and Calves

Wednesday: Back and Traps

Thursday: Shoulders and Upper Body

Friday: Biceps and Triceps

Saturday: Off Day

Sunday: Off Day

Dwayne Johnson Hercules Workout Routine: Chest and Upper Body

Warm Up:

30-60 Minutes of Varied Cardio

Workout:

Incline Barbell Bench Press

4×12,10,8,6

Flat Bench Dumbbells

4×12

Flat Bench DB Fly

3×12

Superset:

Cable Crossovers

A. 3×15

Dips

B. 3xFailure

Dwayne Johnson Hercules Workout Routine: Legs and Calves

Warm Up: 

30-60 Minutes of Varied Cardio

Workout:

Leg Extensions

4×25

Hack Squat Machine

4×12

Romanian Deadlifts

4×12

Lying Leg Curls

4×12

Standing Calf Raises

4×75

Seated Calf Raises

5×50

Superset:

A. Leg Press

4×50

B. Walking Lunges

40 Steps

Dwayne Johnson Hercules Workout Routine: Back and Traps

Warm Up: 

30-60 Minutes of Varied Cardio

Workout:

Pull Ups

4xFailure

One Arm DB Row

4×12,10,8,8

Hammer Strength Two Arm Row

4×10

Close Grip Pulldowns

3×12

Cable Row w/ Double Drop Set on Every Set

3×12

DB Shrugs – Hold 15 Sec on Final Rep of Each Set

4×12

Superset:

A. Rope Pullovers

3×15

B. Rope High Row

3×15

Dwayne Johnson Hercules Workout Routine: Shoulders and Upper Body

Warm Up: 

30-60 Minutes of Varied Cardio

Workout:

Hammer Strength Shoulder Press

4×12, 10, 10, 8

Seated DB Shoulder Press

3×10

Standing Side Lateral Raises w/ Triple Drop Set on Each Set

4×12-12-12-12

One Arm Cable Side Lateral Raises

3×20

Reverse Fly Machine

4×12

Bent Over Lateral Raise

4×10

Dwayne Johnson Hercules Workout Routine: Biceps and Triceps

Warm Up: 

30-60 Minutes of Varied Cardio

Tri-Set A:

A. Preacher Curls with EZ Bar

4×12

B. Standing BB Curl with EZ Bar

4×12

C. Dumbbell Curls

4×12

Tri-set B:

A. Rope Pushdowns

4×12

B. Rope Overhead Extension

4×12

C. Tricep Dips to Failure

4xFailure

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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