The Rock’s Diet, Exercise Plan For ‘Hercules’ Is Insane

Dwayne “The Rock” Johnson has been busy building his body into “Hercules” for this summer’s upcoming blockbuster film. From the looks of it, both the training diet and exercise plan he shared to Instagram have worked (and then some). Not that The Rock wasn’t a beast before, but damn, he’s taken his fitness into another stratosphere – a place where not very many people will ever get to. It’s beyond impressive.

For those of you who would like to tackle The Rock’s workout routine, we’ve rounded up the regimen he put his body through.

For six months Johnson ate nothing but the following diet. Nemean Lion blood is optional, but highly recommended.

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. #TeamHercules #ItAllStartsInTheKitchen #FOCUS

the rock hercules diet plan
Now for the rigorous workout that Johnson paired with his diet …

Legs & Calves Exercise

Epic results take epic effort. The final labor of our #TeamHercules workouts (and my favorite body part to train) – LEGS. 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. Enjoy.. #FunPain #FerociouslyFOCUSED #TeamHercules

the rock legs exercise plan

Shoulders Exercise

That “special time” again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. 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.. #Delts #GymRatGumbo #TeamHercules

the rock hercules shoulders exercises

Arms Exercise

ARMS. 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. #BringIt #FOCUS #TeamHercules

the rock hercules arms exercise plan

Chest Exercise

Goodbye bird chest…Hello gorilla pecs. Go hard and heavy with your compound pressing movements. Squeeze on the fly movements. Send me your progress. #Chest #FOCUS #KeepItDirty #TeamHercules

the rock hercules chest exercise

Back Exercise

Let’s kick this sumbitch off right… 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! Have fun and send me your progress… #B2A #TeamHercules

the rock hercules back exercise plan

And after you complete all of that for six months, you’ll look like this … maybe, but probably not.

the rock hercules body