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‘The Rock’ Posts Secret Team Hercules Legs and Calves Workout

As he says himself: "Push yourself. Epic results take epic effort."

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Dwayne Johnson
Zachary Tanne/ WME IMG
Dwayne Johnson
Zachary Tanne/ WME IMG

“The Rock” posted the final routine in his Team Hercules series of workouts (the first four were as follows: back workout, chest workoutarms workout, and shoulders workout). The Team Hercules training program outlines the grueling regimen “The Rock” followed before and during the shooting of Hercules. Check out the legs and calves workout below, which was accompanied by this message:

“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 what you think is your limits and I guarantee you’ll be better for it on the other side. Enjoy.. #FunPain #FerociouslyFOCUSED #TeamHercules.”

Movie star and pro wrestler The Rock working out with cable pull exercise in a gym

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“The Rock” wants you to keep him up to speed by posting photos and videos to #teamhercules.

Here’s the legs and calves workout:

Routine

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Legs Exercises

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 8

Leg Press

Equipment
Sets
4
Reps
40
Rest
--
Exercise 3 of 8

Dumbbell Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
50 steps
Rest
--
Exercise 4 of 8

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
12
Rest
--
Exercise 5 of 8

Lying Leg Curl

Equipment
Sets
4
Reps
12
Rest
--

Calves Exercises

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 8

Standing Calf Raise

Equipment
Box
Sets
5
Reps
75
Rest
--
Exercise 7 of 8

Seated Calf Raise

Equipment
Bench
Sets
5
Reps
50
Rest
--
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