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Sep 15, 2024 · The Rock workout plan will certainly get you there, but don’t think for a second that the journey will be easy. On the contrary, The Rock workout routine is pretty much as demanding as modern fitness can get.
- Day 1: Legs
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms/Abs
- Day 5: Legs
- Day 6: Chest
- How Many Workouts Does The Rock Do A Day?
- How Many Hours Per Day Does The Rock Workout?
- Day 1
- Day 2
● Running 30-50 minutes ● Barbell Walking Lunge – 4 sets x 25 reps ● Leg Press – 4 sets x 25 reps ● Leg Extensions – 3 sets x 20 reps ● Barbell Squats – 4 sets x 12 reps ● Hack Squats – 4 sets x 12 reps ● Romanian Deadlift – 4 sets x 10 reps ● Seated Leg Curls – 3 sets x 20 reps ● Thigh Abductor – 4 set x 12 reps MORE: Dwayne 'The Rock' Johnson's m...
● Running 30-50 minutes ● Wide-Grip Lat Pulldown – 4 sets x 12 reps ● Bent-Over Barbell Row – 4 sets x 12 reps ● One Arm Dumbbell Row – 4 sets x 12 reps ● Barbell Deadlift – 3 sets x 10 reps ● Pull-Ups – 3 sets ● Dumbbell Shrug – 4 sets x 12 reps ● Inverted Row – 3 sets ● Hyperextension – 4 sets x 12 reps The Rock works out each muscle individually...
● Running 30-50 minutes ● Dumbbell Shoulder Press – 4 sets x 12 reps ● Standing Military Press – 4 sets x 12 reps ● Front Dumbbell Raise – 4 sets x 12 reps ● Side Lateral Raise – 4 sets x 12 reps ● Reverse Machine Flyes – 4 sets x 15 reps ● Seated Bent-Over Rear Delt Raise – 4 sets x 12 reps MORE:Dwayne ‘The Rock’ Johnson films in his immaculate ga...
● Running 30-50 minutes ● Dumbbell Bicep Curl – 4 sets x 15 reps ● Hammer Curls – 4 sets x 15 reps ● Spider Curl – 4 sets x 12 reps ● Triceps Pushdown – 4 sets x 15 reps ● Overhead Triceps – 3 sets x 15 reps ● Hanging Leg Raise – 4 sets x 20 reps ● Rope Crunch – 4 sets x 20 reps ● Russian Twist – 4 sets x 20 reps READ: Dwayne 'The Rock' Johnson sha...
● Running 30-50 minutes ● Barbell Walking Lunge – 4 sets x 25 reps ● Leg Press – 4 sets x 25 reps ● Leg Extension – 3 sets x 20 reps ● Barbell Squat – 4 sets x 12 reps ● Hack Squat – 4 sets x 12 reps ● Romanian Deadlift – 4 sets x 10 reps ● Seated Leg Curl – 3 sets x 20 reps ● Thigh Abductor – 4 sets x 12 reps MORE: Strictly body envy! How the prof...
● Running 30-50 minutes ● Barbell Bench Press, medium grip – 4 sets x 12 reps ● Incline Dumbbell Press – 4 sets x 12 reps ● Dumbbell Bench Press – 4 sets x 12 reps ● Flat Bench Cable Flyes – 4 sets x 15 reps ● Incline Hammer Curls – 4 sets x 12 reps ● Dips, Chest Version – 4 sets x 10-12 reps The Rock finally rests on day seven
Judging by his workout routine for Hercules, it seems as though Dwayne does one epic workout each day, however it's divided into different segments. He trains six days a week, with his seventh day typically (but not always) devoted to his infamous cheat meals. Just a casual #cheatmealsunday. Not familiar with The Rock’s cheat meals? Oh boy are you ...
If my research is correct, Dwayne seems to devote a good three or so hours to exercise. Lucky I don't have a job or anything… Dwayne is also known to work out at obscure hours, if his Instagram is anything to go by. The Rock said he 'burns the midnight oil' in the gym, working out at 12:30am Half midnight? Are you kidding me? Unfortunately, (or for...
I opted for Dwayne's leg workout and headed to my favourite gym; Fitness First Cottons at London Bridge. Personally, leg days are my favourite, although I had a feeling my mentality might shift slightly after doing Dwayne's insane lower body session. I ran for 50 minutes at a pretty solid pace on the treadmill and then jumped straight into Dwayne's...
Wow. waking up with quads like flames was not something I expected. Lucky I don’t have to go on a run or anything…oh wait, I do. Today I chose to go for Dwayne's shoulder workout. I ran for 40 minutes, then grabbed some dumbbells and a barbell. The workout itself was fine… in fact, dare I say, it was quite 'easy'. Oh Lucy, how naive you are…. Worki...
- Lucy Gornall
- 1 min
Sep 12, 2022 · The Rock recommends 15 minutes of cardio five times a week and training abs and calves two or three times a week at the beginning of a workout. Sounds brutal, but my goal is to stick to this routine for three weeks straight.
- Lauren Mazzo
- 1 min
Mar 2, 2023 · The Rock's Muscle-Building Workout Plan. Building Muscle. How to Train like the Rock. No one trains like Dwayne ‘The Rock’ Johnson, but former marine turned personal trainer Aaron...
Nov 24, 2021 · The Rock has a notoriously intense diet and exercise plan. This article explains how he eats, his workout plan, and the benefits and downsides.
The Rock’s 4-Week Plan for a Herculean Physique. If you want to challenge yourself and start making Rock-level gains, follow this program for four to six weeks. Per Bernal. Ready to get fit? Start this plan. Goal. Build Muscle. Skill level. Intermediate. Duration. 4-6 Weeks. Days per week. 5. Type. Strength Training.
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May 12, 2024 · The Rock is notorious for following a 6 day workout split. By combining different variables of his workout, we've put together this 6-day training routine for you. We still want you to train each muscle group 2 times a week, which is what you'll do, excluding the shoulders, arms, and abs.
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