Train Like Hercules: Inside The Rock's Brutal 2014 Workout Routine

Written By Anthony Nitti

By Anthony Nitti | EZMUSCLE.com | Expert Strength & Performance Coaching

Back in 2014, Dwayne “The Rock” Johnson transformed into a demigod for his role in Hercules. But that physique wasn’t CGI. It was built in the gym through brutal, calculated training. As a performance coach, I decided to try the exact workout style he used to sculpt that legendary look.

If you're not used to supersets, giant sets, and high-volume training, this program will hit different. But if you’ve been lifting for a while and want a serious full-body hypertrophy reset, this one's for you. It’s not just about looking strong—it’s about building raw, aesthetic muscle the way the pros do it.

🧠 Why Try the Hercules Workout?

Whether you're a seasoned lifter or a coach looking to break through plateaus, this training style forces rapid adaptation. Here’s what to expect:

  • High-volume muscle group splits

  • Supersets, drop sets, and giant sets

  • Intense cardio conditioning

  • One focused muscle group per day

At EZMUSCLE, I coach advanced training principles daily—and even I was pushed to my edge.

🔍 What is Muscle Group-Based Training?

Also known as the “bro-split” (though much more structured), this method hits one major muscle group per day with heavy volume and precise execution.

Sample split:

  • Monday: Chest

  • Tuesday: Legs

  • Wednesday: Arms

  • Thursday: Back

  • Friday: Shoulders

Each session finishes with 50 minutes of steady-state cardio on the elliptical: 5 minutes warm-up, 40-minute grind, 5-minute cool-down.

🧱 Training Method Breakdown

Let’s break down the techniques you'll use:

Supersets
Two exercises back-to-back for the same muscle group (e.g. chest press + flys)

Drop Sets
One movement repeated with lighter weight and no rest, same rep range

Giant Sets
Three or more exercises targeting a single muscle group

Circuit Sets
Multiple moves cycling through different muscle groups

If you’re not already using these methods, get ready to feel muscles you forgot existed.

💥 The Hercules Training Split (Real Examples Included)

Chest Day

  • Incline Barbell Press – 4 sets (12-10-8-6)

  • Flat DB Press – 4 sets x 12

  • Incline Hammer Strength (Alternating start) – 4 x 12

  • Flat DB Flys – 3 x 12

  • Cable Crossover superset with Dips (to failure) – 3 x 15

Leg Day

  • Leg Extension – 3 x 25

  • Superset: Leg Press (4 x 50) + Walking DB Lunges (4 x 40 steps)

  • Hack Squats – 3 x 20

  • RDLs – 4 x 12

  • Lying Leg Curls – 4 x 12

  • Standing Calf Raises – 5 x 75

  • Seated Calf Raises – 5 x 50

Arm Day (Biceps + Triceps Giant Sets)
Biceps

  • Preacher Curl (EZ Bar) – 4 x 12

  • Standing Barbell Curl – 4 x 12

  • DB Curl – 4 x 12

Triceps

  • Rope Pushdowns – 4 x 12

  • Rope Overhead Extensions – 4 x 12

  • Dips – 4 sets to failure

Back Day

  • Pull-ups – 3 sets to failure

  • One-Arm DB Row – 4 x 12-10-8-8

  • Hammer Strength Row – 4 x 10

  • Close-Grip Pulldown – 3 x 12

  • Cable Row – 3 x 12 (Double Drop Set)

  • Rope Pullovers + Rope High Row (Superset) – 3 x 15

  • DB Shrugs – 4 x 12 (Hold last rep 15 sec)

Shoulder Day

  • Hammer Strength Shoulder Press – 4 x 12-10-10-8

  • Seated DB Press – 3 x 10

  • DB Side Raises – 4 x 12 (Triple Drop Sets)

  • One-Arm Cable Laterals – 3 x 20

  • Superset: Reverse Fly + Bent Over Raises – 4 x 12 / 4 x 10

⏱ Weekly Schedule

Train Monday to Friday at the same time each day. This helps regulate your circadian rhythm and enhances hormonal response to training.

✅ Pro Tips Before You Start

To get the most out of this Hercules-style program:

  • Hydrate like an athlete—aim for 4L+ daily

  • Refuel with electrolytes—especially after your workout

  • Stretch 5+ minutes pre-training—improves range and reduces injury risk

  • Train at the same time every day—build consistency

  • Lock in your nutrition—don’t just eat big, eat smart

Need help with meals and macros? Check out our expert-designed nutrition strategies on EZMUSCLE.com.

🔚 Final Thoughts: Is This Routine for You?

This workout isn’t for beginners. It’s intense, strategic, and demands commitment. But if you’re ready for a hypertrophy-driven challenge—and want to train like a legend—this split can deliver big results.

For me, it was a complete 30-day transformation. I gained lean muscle, reignited my drive, and refined my coaching with deeper insight into volume training.

Ready to build a performance-driven physique?
👉 Book your EZMUSCLE consult today and let’s design your elite-level program.

Anthony Nitti
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