If you are a movie buff and have seen the recent pick from football player turned pro-wrestler turned actor Dwayne “The Rock” Johnson then for sure you reveled on just how conditioned his body turned out for his role as Hercules – definitely not bad for the son of Zeus, right?
Despite being on top of his game and having the physical capabilities possible to turn into the demigod Hercules, it still took Dwayne Johnson a lot of invested time on training and the best diet plan in order to gain the best results that he set in his mind, after all this was a role that was to come once in his lifetime and he made it a point to take the entire process seriously.
With the many different roles that The Rock has been able to portray, from GI Joe to Fast and Furious, he has been known to adjust his efforts well, training and dieting according to the demand needed for his role. In an interview Dwayne Johnson reveals that it took him six months of grueling workout routines at the gym and 22 weeks of strict dieting to complete his very own Herculean “12 Labors” a well thought of plan to really get the body that was worthy to be called Hercules.
The Workout Plan
Amidst being an athlete most of his life and being so used to putting in time at the gym, Dwayne Johnson was still very keen in getting into a workout plan that will get him the Hercules body that he aimed to reach. The intensity of the workouts and exercises that he had to go through was relatively increased compared to what he had done with his previous roles and the volume of each exercise he had to finish daily was also more than usual.
- Mondays would be spent on exercises for the chest with at least 6 different exercises on the cable machine or with free weights and each exercise ranged from 3 to 5 sets of 10 to 12 repetitions (ex: benchpress, cable crossover, flyes)
- Tuesdays and Saturdays would be spent on exercises for the legs with at least 7 different exercises on resistance machines or with free weights and each exercise ranged from 3 to 4 sets of 15 repetitions or to failure (ex: squats, lunges, calf raises)
- Wednesdays would be spent on exercises for abdominals and arms with at least 3 different exercises for biceps and triceps and at least 2 for abs – exercises done with free weights and body weight that range from 3 to 4 sets of 10 repetitions or to failure (ex: curls, extensions, crunches)
- Thursdays would be spent on exercises for the back with at least 7 different exercises on resistance machines or with free weights and each exercise ranged from 3 to 4 sets of 10 repetitions or to failure (ex: rows, pull ups, extensions)
- Fridays would be spent on exercises for the shoulders with at least 5 different exercises with free weights and body weight that range from 3 to 4 sets of 10 to 15 repetitions (ex: presses, raises)Sundays were spent on rest and recuperation.
The Diet Plan
It was not just the workouts and exercises that helped turn Dwayne Johnson into Hercules, he also had to endure a strict diet plan that had him eating at least 7 meals everyday with each food measured and weighed if necessary. A quick list of food that he was able to eat: asparagus, baked potato, broccoli, chicken, cream of rice, egg whites, fillet mignon, fish, oatmeal and salad.