Dwayne Johnson’s Rock-Solid Body Plan

How Does He Workout ?

Hard! For the majority of exercises he does 4 sets of 12 reps each, with a minute to 90 seconds resting periods. He says he doesn’t want to just stand around, instead preferring to delve deep into his exercise and work as hard as possible, making lots of noise while he’s at it. His favorite part of training is leg-day, which is also the hardest one to do, since the next 24-48 hours his legs are going to burn like hell.

The Rock starts off his day with 35 to 50 minutes of cardio, after a cup of coffee and no breakfast. He slams his headphones on and gets a little sweaty.

For his biceps and triceps, he starts by doing 4 sets of 12 reps of preacher curls, then the same amount of dumbbell bicep curls, hammer curls, barbell curls, triceps pushdowns (with a rope attachment), triceps overhead extensions (also with a rope) and a single set of triceps dips until he reaches muscle failure.

To work on his chest, he does 4 sets of 12 reps each of medium-grip, barbell incline bench presses. Then he continues with the same number of dumbbell bench presses, leverage incline chest presses and dumbbell flyes. Then, he does a superset of cable crossovers and chest dips until he reaches muscle failure.



To exercise his shoulders, The Rock does 4 sets of 12 reps each of barbell shoulder presses, leverage shoulder presses, standing low-pulley deltoid raises, a bent over version of side lateral raises and some  normal reverse machine flyes.

For his back, he does 4 sets of 12 reps of bent over barbell rows, one-arm dumbbell rows, pull-ups as many as he can, then he steps back into his routine of 4 sets of 12 reps each for some close-grip front lat pulldowns, seated cable rows (with a double dropset), dumbbell shrugs, straight-arm dumbbell pullovers with a cable rope, and some high-rep hyperextensions for his back.

Finally, for his legs, he does 4 sets of 12 reps each of everyone’s favorite barbell squats, then hack squats, barbell lunges (mostly the one-legged hack squat lunges), leg extensions, Romanian deadlifts, seated leg curls, standing calf raises with one leg only, and finishes with a seated calf raise. All in all, a routine that can’t be underestimated!

It’s not easy to be The Rock, but it’s not impossible to have his physique as well. His motto is always “Hard work gives results” and his body and attitude is proof that with your brain and heart in the right place, you can do anything.



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