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3 Jun

Dwayne Johnson, The Rock Workout

Dwayne Johnson is ripped and it’s for a reason. Check out The Rock workout routine!

by Andrew Chuplis

The Rock Workout Workout Routine

The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. He eats seven times a day. Dwayne Johnson’s trainers have shown him that proper form and diet are what transforming his body is all about.

The-Rock-share-workout

The Rock workout uses a pyramid structure. You start with a higher amount of reps, and a lower amount of weight. Then, each week you increase weight, and decrease reps. Then, you add weight each week. After the first month, you start back at higher reps, but his time with a higher starting weight. On arms day, the Rock workout is about high reps to get the pump.

the-rock-workout-dwayne-johnson

When deciding how much weight to use, the Rock workout starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, he adds more weight. Dwayne Johnson says:

“My routine for this film was training 6 times per week. People from bodybuilding know my coach, George Farah. Training twice a day. Doing cardio in the morning.”

From interviews in Muscle & Fitness, Men’s Health and Bodybuilding, here’s Dwayne Johnson’s The Rock workout:

The Rock Workout Monday Routine – Chest & Shoulder

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Chest Day)

the-rock-dwayne-johnson-workout

Monday – Chest & Shoulder Day

  1. Dumbbell Incline press (Both Arms)
  2. Dumbbell Incline press (Alternating Arms)
  3. Chest Flys with Dumbbells (On Bench)
  4. Dumbbell Bench press (Both Arms)
  5. Dumbbell Bench press (Alternating Arms)
  6. Cable Flys (Standing Both Arms)*
  7. Seated Overhead Dumbbell Press
  8. Dumbbell Front Raises
  9. Dumbbell Side Raises
  10. Bent-Over Lateral Raises

The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids (months) to get in shape for a movie role.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
  • *Exception- For Cable Flys do three sets:
  • *Week 1 x25; Week 2 x20, Week 3 x15; Week 4 x12

The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts:

I do steady state cardio for about 45 to 50 minutes at my home gym. Or, I might hit the road out in the neighborhood. And then, I’ll go train.

The Rock Workout Workout Tuesday Routine – Legs & Back

  • 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Legs & Back Day)

the-rock-on-leg-day-gym

Tuesday – Legs & Back Day

  1. Seated Leg Presses
  2. Lying Leg Curls
  3. Smith Machine Lunges
  4. Stiff-Legged Deadlifts
  5. Box Jumps (3 x20 reps)
  6. Calf raises (3 x20 reps)
  7. Dumbbell Rows
  8. Lat pull-downs (Wide Grip)
  9. Lat pull-downs (Narrow Grip)
  10. Seated Pulley Rows
  11. Barbell Shrugs (8-10 reps)
  12. Heavy Dumbbell Shrugs (10-12 reps)

The Rock had a knee injury in college, so he avoids squats. The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges instead. The Rock also uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids cycles to get in shape for a movie role. The Rock rests 45 secs between sets.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps

The Rock’s Trainer, George Farah, says to always bring the bar down in front of you, when doing Lat Pulldowns:

I never do any exercise behind the neck. I don’t want any problems with my rotator cuff, because that will really screw up your training. I use a thumbless grip. This takes the biceps out of the movements to an extent, and forces the back to take on more of the workload.

After a grueling leg workout, The Rock tweeted:

“Bad to the bone & tough to the tendon. And my a$$ kicked from high intensity leg training. #QuadzillaBringsIt”

The Rock Workout Workout Wednesday Routine – Arms

  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)

the-rock-arms-flexing-workout

Wednesday – Arms & Abs Day

  1. Triceps Push-downs (Normal Grip)
  2. Triceps Push-downs (Narrow Grip)
  3. Lying Tricep Skullcrushers
  4. Barbell Bicep Curls
  5. Preacher Curls (machine)
  6. Dumbbell Hammer Curls (alternating)
  7. Double Crunches (3 sets x25)
  8. Bicycle Crunches (3 sets x25)
  9. Reverse Crunches (3 sets x25)

The Rock does a lot of isolation movements on Arms day. Dwayne Johnson uses (his trainer)George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.” Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep.

  • Get the Pump: 1 set x15 reps
  • Work it Out: 3-4 sets x 8-12 reps

George Farah, Dwayne Johnson’s trainer, says that your biceps and triceps are small muscles.  Thus, it’s not about blowing them up with a lot of weight. Instead, you want to get the pump:

You can’t really use heavy weight after your arms are so blown up. People are mistaken sometimes. What you need to do is get more volume, more blood. The more reps you do in that region, the bigger you’re gonna get.

The Rock Workout Thursday Routine – Chest & Shoulder

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Chest Day)

The-Rock-workout-traps-chest-day

Thursday – Chest & Shoulder Day

  1. Dumbbell Incline press (Both Arms)
  2. Dumbbell Incline press (Alternating Arms)
  3. Chest Flys with Dumbbells (On Bench)
  4. Dumbbell Bench press (Both Arms)
  5. Dumbbell Bench press (Alternating Arms)
  6. Cable Flys (Standing Both Arms)*
  7. Seated Overhead Dumbbell Press
  8. Dumbbell Front Raises
  9. Dumbbell Side Raises
  10. Bent-Over Lateral Raises

The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids (months) to get in shape for a movie role.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
  • *Exception- For Cable Flys do three sets:
  • *Week 1 x25; Week 2 x20, Week 3 x15; Week 4 x12

The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts:

“I do steady state cardio for about 45 to 50 minutes at my home gym. Or, I might hit the road out in the neighborhood. And then, I’ll go train.”

The Rock Workout Friday Routine – Legs & Back

  • 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Legs & Back Day)

dwayne-johnson

 

Friday – Legs & Back Day

  1. Seated Leg Presses
  2. Lying Leg Curls
  3. Smith Machine Lunges
  4. Stiff-Legged Deadlifts
  5. Box Jumps (3 x20 reps)
  6. Calf raises (3 x20 reps)
  7. Dumbbell Rows
  8. Lat pull-downs (Wide Grip)
  9. Lat pull-downs (Narrow Grip)
  10. Seated Pulley Rows
  11. Barbell Shrugs (8-10 reps)
  12. Heavy Dumbbell Shrugs (10-12 reps)

Dwayne Johnson had a knee injury in college. Instead of squats, The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges. The Rock also uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids cycles to get in shape for a movie role. The Rock rests 45 secs between sets.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps

Trainer George Farah talks about the The Rock Workout Workout on Back day. They include shrugs, to give The Rock the awesome set of traps he is known for. Dwayne Johnson workout trainer, George Farah, explains why The Rock does two different Lat Pulldown variations (wide and narrow):

“You have to hit the back from different angles, because it’s a very complex muscle group.”

The Rock Workout Workout Saturday Routine – Arms

  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)

the-rock-workout-arms

Saturday – Arms & Abs Day

  1. Triceps Push-downs (Normal Grip)
  2. Triceps Push-downs (Narrow Grip)
  3. Lying Tricep Skullcrushers
  4. Barbell Bicep Curls
  5. Preacher Curls (machine)
  6. Dumbbell Hammer Curls (alternating)
  7. Double Crunches (3 sets x25)
  8. Bicycle Crunches (3 sets x25)
  9. Reverse Crunches (3 sets x25)

The Rock does a lot of isolation movements on Arms & Abs day. Dwayne Johnson uses (his trainer), George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.” Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep. The Rock workout trainer, George Farah, says it’s more about form and intensity, than it is trying to go up in weight. Once you’ve got the pump, build up the volume with more reps.

  • Get the Pump: 1 set x 15 reps
  • Work it Out: 3-4 sets x 8-12 reps

The Rock workout trainer, George Farah, talks about the arm workout. He says:

“Only use your arm when your doing the workout. You see a lot of guys that take the cable, and start using their body. Keep your back straight and up. You’ll feel a dang, crazy pump when you feel that. As long as you do that, with high reps, you’ll feel good.”

Read More: http://www.popworkouts.com/the-rock-workout-diet/

Dwayne Johnson, The Rock Workout
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