The Rock’s Diet and Workout Plan
The Rock Workout Plan
Are you ready to bring out your inner Hercules? 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. Of course, should you properly execute this brutal training regimen, you’ll be walking tall like a one-man gun show (who out there got the reference?).
Depending on the type of role he’s training for, The Rock employs varying levels of intensity. That said, his workout routine is always pretty intense. It kicks off with 30-50 minutes of cardio on the elliptical cross trainer first thing in the morning. After that, he eats a hearty, protein-packed breakfast.
Then it’s off to the gym, where the real workout begins. In The Rock’s own words, he gets “busy with a nice session of clangin’ and bangin’—epic pain, epic results.” That means lifting heavy weights on a regular basis, working out six days a week, and focusing on a different muscle group each day. All the while, The Rock is cranking his ultimate music playlist, presumably on his namesake headphones or earbuds. On the seventh day, he rests…and eats gobs of ice cream (if his legendary Instagram feed is anything to go by).
Before we dive into the basics, a simple reminder: Dwayne “The Rock” Johnson is 6 foot 5 and built like a truck. We only mention this because we would never want you to bite off more than you can chew by eating everything he eats and lifting everything he lifts. In other words, apply a little common sense when adopting The Rock’s workout routine, so that we don’t end up with a lawsuit on our hands. Intensity is good. Overdoing it, bad.
Now that we’ve gotten our little disclaimer out of the way, we present one of The Rock’s ultimate workout plans. Prepare to get busy with the kettlebells, barbells, and dumbbells. Your chest will be sore, your legs will be sore, your triceps will be sore, your everything will be sore, but it will be worth it in the long run. Epic pain, epic results, as the man himself likes to say. Without further delay, here is The Rock’s workout plan:
Day 1: Legs
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- Barbell Walking Lunge – 4 sets, 25 reps
- Leg Press – 4 sets, 25 reps
- Leg Extensions – 3 sets, 20 reps
- Barbell Squat – 4 sets, 12 reps
- Hack Squat – 4 sets, 12 reps
- Single Leg Hack Squat – 4 sets, 12 reps
- Romanian Deadlift – 4 sets, 10 reps
- Seated Leg Curl – 3 sets, 20 reps
- Thigh Abductor – 4 sets, 12 reps
Day 2: Back
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- Wide-Grip Lat Pulldown – 4 sets, 12 reps
- Bent Over Barbell Row – 4 sets, 12 reps
- One-Arm Dumbbell Row – 4 sets, 12 reps
- Barbell Deadlift – 3 sets, 10 reps
- Pull-ups – 3 sets, to failure
- Dumbbell Shrug – 4 sets, 12 reps
- Inverted Row – 3 sets, to failure
- Hyperextensions (Back) – 4 sets, 12 reps
Day 3: Shoulders
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- Dumbbell Shoulder Press – 4 sets, 12 reps
- Standing Military Press – 4 sets, 12 reps
- Front Dumbbell Raise – 4 sets, 12 reps
- Side Lateral Raise – 4 sets, 12 reps
- Reverse Machine Flyes – 4 sets, 15 reps
- Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps
Day 4: Arms/Abs
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- Dumbbell Bicep Curl – 4 sets, 15 reps
- Hammer Curls – 4 sets, 15 reps
- Spider Curl – 4 sets, to failure
- Triceps Pushdown – 4 sets, 15 reps
- Overhead Triceps – 3 sets, 15 reps
- Hanging Leg Raise – 4 sets, 20 reps
- Rope Crunch – 4 sets, 20 reps
- Russian Twist – 4 sets, 20 reps
