Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.
Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
The Rock Dwayne Johnson Sample Cutting Diet
Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
The Rocks Workout Playlist
From Muscle & Fitness:
Eminem - Till I Collapse
Living Colour - Cult of Personality
Tupac - Ghost
Metallica - Enter Sandman
Jay-Z - Moment of Clarity
Public Enemy ? Cant Truss It
Hank Williams Jr. - A Country Boy Can Survive
Trick Daddy - Where U From
Tupac - Hell 4 A Hustler
Godsmack - I Stand Alone
The Rock, Dwayne Johnson, Muscle Building Workout Routine
This is a muscle building workout routine used by The Rock, Dwayne Johnson.
Day 1 - Shoulders
Day 2 - Back
Day 3 - Legs
Day 4 - Arms
Day 5 - Chest
Day 1 - Shoulders
Seated Military Press Machine - 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise - 3 sets x 8 reps each
Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
Hammer Stength Shrug - 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine - 4 sets x 12 reps
Day 2 - Back
Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine - 4 sets x 12 reps
Back Extension - 4 sets x 15, 15, 12, 12 reps
Day 3 - Legs
Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge - 4 sets x 8 reps per leg
Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)
Day 4 - Arms
Alternating Dumbbell Curl - 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl - 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension - 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension - 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
Day 5 - Chest
Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover - 4 sets x 12 reps
Push Ups - 4 sets x 15 reps (superset with crossovers)
Abs are performed twice a week - weighted Swiss ball crunches, 4 sets x 25 reps.
Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
The Rock Dwayne Johnson Sample Cutting Diet
Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
The Rocks Workout Playlist
From Muscle & Fitness:
Eminem - Till I Collapse
Living Colour - Cult of Personality
Tupac - Ghost
Metallica - Enter Sandman
Jay-Z - Moment of Clarity
Public Enemy ? Cant Truss It
Hank Williams Jr. - A Country Boy Can Survive
Trick Daddy - Where U From
Tupac - Hell 4 A Hustler
Godsmack - I Stand Alone
The Rock, Dwayne Johnson, Muscle Building Workout Routine
This is a muscle building workout routine used by The Rock, Dwayne Johnson.
Day 1 - Shoulders
Day 2 - Back
Day 3 - Legs
Day 4 - Arms
Day 5 - Chest
Day 1 - Shoulders
Seated Military Press Machine - 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise - 3 sets x 8 reps each
Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
Hammer Stength Shrug - 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine - 4 sets x 12 reps
Day 2 - Back
Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine - 4 sets x 12 reps
Back Extension - 4 sets x 15, 15, 12, 12 reps
Day 3 - Legs
Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge - 4 sets x 8 reps per leg
Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)
Day 4 - Arms
Alternating Dumbbell Curl - 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl - 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension - 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension - 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
Day 5 - Chest
Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover - 4 sets x 12 reps
Push Ups - 4 sets x 15 reps (superset with crossovers)
Abs are performed twice a week - weighted Swiss ball crunches, 4 sets x 25 reps.
