Hercules Workout Routine
How did "The Rock " get so big for his new movie Hercules? That is the question most guys are asking right now, well he was big already so how did he get bigger. I wish the answer to that was simple, well its quite a rigorous process and a heavy workout routine and strict diet program dubbed " The Hercules Workout Routine" . The Hercules Workout was an intense six months of , strict dieting,weight training and extreme body conditioning.
It was a six day a week with one day off training.The fainthearted might not survive this heavy workout. So basically on each day of the week, he worked on a specific body part. Monday was chest and abs. He would start very early in the morning doing cardio on a treadmill. His heart rate kept constantly at 135-150. After this was done he would promptly start on his chest on heavy lifting first then dumbbell bench presses, Incline dumbbell fly,horizontal flys , cable flys and push ups . Next up was his abs which he would work with (3 sets x 25 )double crunches, (4 sets x 20) rope crunches and finally leg raises till he tires. Tuesday would be Legs. Since Hercules cant just have a huge upper body and thins legs, The Rock had 2 leg days. Once again, he’d start his morning cardio using the treadmill after that he would introduce his legs to strenuous exercises. Which include lying leg curls , extensions and leg presses , dead lifts,walking lunges, Smith machine lunges, single calf and leg raises.
Wednesday was abs and arms . He does cardio for 50 minutes as usual then Flat-bench flys, bent-over rows, squats,Leg extensions, EZ-curl-bar curls and dips. After that he does his abs.
Thursday was back and abs. He starts his morning with 50 minute cardio then breakfast. Soon after he does, pull-ups, lat pull-downs,seated pulley rows, and barbell shrugs. Then he does his abs with calf and leg raises then seated calf raises.
Friday was shoulders and abs. He would do incline dumbbell presses 3 x 10, Arnold presses,Cable rows 3 x 10,Stiff-legged dead lifts 4 x 8,Dumbbell lunges 2 x 15,Standing calf raises 3 x 20-25. After this, he would proceed to do leg raises, double crunches and rope crunches.
Saturday was again Legs. He would follow his usual 50-minute cardio session with seated leg presses,lat pull downs, walking lunges,smith machine lunges,Romanian dead lifts leg extensions and leg abductors followed by leg press single-leg and seated calf raises.
It’s absolutely crazy that The Rock doesn't take leave days but looking at his nutrition plan, it can certainly support such a sturdy routine. The diet itself is even more important than the workout itself. The Rock's nutritional plan included healthy carbs such as brown rice, wheat,oatmeal,potatoes and fats, supplements and proteins including fatty fish,halibut,chicken. flax seed, fruits such as avocados, pomegranates and graviola and olive oil and also greens salad. Together with that, he’d also make sure that he eats 7 square meals a day. He would also take supplements such as multivitamins, creatine and caffeine.