Last updated on October 15th, 2021 at 02:10 pm

We have seen a handful of Dwayne Johnson here at SHJ now.

But revisiting his Hercules Workout is a big deal for a few reasons!

Dwayne Johnsons’ Hercules Workout was the first time Johnson really came out and shared his routine step by step for us.

His trainer and him decided it was just too awesome to pass up and everyone wanting and asking for his routine got it!

We have also seen some updates from Dwayne Johnson, including within our original Dwayne Johnson Workout Routine and Diet Plan that includes updated research on his diet, and a new and updated workout schedule, but this Hercules workout is still incredible.

And, you can even pair it with his Hercules Meal Plan as well.

Oh yeah, he shared that as well!

If you’re looking to tack on mass and get BIG like Dwayne Johnson, then this is a great five day bodybuilding style split to build muscle and gain weight.

Make sure you’re eating and recovering enough to allow yourself to grow!

Dwayne Johnson Hercules Workout Routine

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!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

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

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.