Train Like The Rock With The Epic 'Hercules' Workout He Used To Train For The Movie

Ever wonder how Dwayne "The Rock" Johnson got so shredded for his new role as Hercules? Well, he didn't do it by sitting on his ass or his computer all day, so stand up when you read this!

You see, The Rock decided to let all his followers on Instagram in on a little secret. He decided to let all the jabronis out there who are trying to get ripped this summer know how he, the people's champ, got so damn brollic.

He posted three of his workouts (back, chest and arms), with full details of their order, rep requirements and special modifications so that you can get on his level this summer. Or at least come close to it.

You have no excuse to not try this at this point. If it works for the Great One, then it should work on your monkey ass. Follow the workouts below and make sure to tweet your results back at him!

Workout 1: Back aka "Slabs" Workout

"Let's kick this sumbitch off right... Here's my back aka "slabs" workout that I did for 'HERCULES.' Push yourself, hit it strong and be sure to concentrate on good form. And for the love of all that holy in the world of iron -- FOCUS! Have fun and send me your progress... #B2A #TeamHercules"

Workout 2: Chest aka "Gorilla Pecs" Workout

"Goodbye bird chest... Hello gorilla pecs. Go hard and heavy with your compound pressing movements. Squeeze on the fly movements. Send me your progress. #Chest #FOCUS #KeepItDirty#TeamHercules"

Workout 3: Arms aka "Hammer Bros" Workout

"ARMS. Let me introduce you to the "Hammer Bros" - Sledge & Jack... 4 sets of a tri-set series. Squeeze at the top for bi's and at the bottom for tri's. I prefer high volume for ARMS so the burn is intense. Enjoy the pain. #BringIt #FOCUS #TeamHercules"

Workout 4: Shoulders aka "Delt" Workout

"That "special time" again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it - no sloppy movements. Enjoy the pain and have fun..#Delts #GymRatGumbo #TeamHercules"

Workout 5: Legs & Cavs aka "Final Labor" Workout

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

12 Labors Diet (7 Meals)

"Our training is key, but diet is crucial. Here's my diet I did every day for 6 months while shooting #HERCULESMovie A ton of calories, cause I had to support my 2xs a day training and 12hr shooting days."

"Plus I only had one crack at making HERCULES EPIC so I committed. Adjust the diet to your personal goals and have fun. Nemean Lion blood is optional. #TeamHercules #ItAllStartsInTheKitchen #FOCUS"

So, what are you waiting for?

Get out there and lift now!

Leg day coming soon...

Photos Courtesy: Instagram