We all have heard of Dwayne Johnson. When you're literally playing characters like Luke Hobbs and Hercules you need to be in top shape. We bring you the rock's workout so you too can understand how to train like ‘The Rock’ and become a beast yourself!
Training Plan
To play Hercules, The Rock had to literally pack on the pounds to an already amazing physique. Dwayne Johnson’s workout routine includes a six day training split with a one body part per day training routine. Be warned: this is not for beginners. I would advise only advanced lifters to try this plan out.
Monday- Chest
| Dumbell bench press | 4 sets x 12 reps |
| Flat cable flys | 3 sets x failure |
| Medium grip bench press | 4 sets x 10-12 reps |
| Incline dumbell press | 5 sets x 10-12 reps |
| Cable crossover | 4 sets x 10-12 reps |
| Medium grip incline press | 3 sets x 10-12 reps |
Tuesday- Legs
| Leg press | 4 sets x 25 reps |
| Barbell walking lunges | 4 sets x 25 reps |
| Leg extensions | 3 sets x 20 reps |
| Leg curl | 3 sets x 20 reps |
| Standing calf raise | 3 sets x failure |
| Tigh abductor | 3 sets x 15 reps |
| Barbell standing lunges | 3 sets x 20 reps |
Wednesday- Abs and Arms
| Barbell curl | 4 sets x 10-12 reps |
| Hammer curl | 4 sets x 10-12 reps |
| Spyder curl | 4 sets x failure |
| Tricep pushdown | 3 sets x 10 reps |
| Dips | 3 sets x failure |
| Hanging leg raise | 3 sets x 10 reps |
| Cable crunch | 4 sets x 20 reps |
| Russian Twist | 4 sets x 20 reps |
Thursday- Back
| Lat pulldown | 4 sets x 10-15 reps |
| Deadlift | 4 sets x 10-15 reps |
| Barbell shrugs | 4 sets x 15 reps |
| Pull ups | 4 sets x 15 reps |
| Hyperextension | 4 sets x 15 reps |
| One-Arm dumbell row | 4 sets x 15 reps |
| Inverted row | 3 sets x failure |
Diet Plan
The Rock on an average gets anywhere from 6000 to 8000 calories daily! DO NOT consume the same amount because it varies from person to person. Counting calories is quite simple when one understands it but one can’t help but wonder how Dwayne Johnson can wolf down that amount of food. He eats 7 meals in a day and most of it is clean food.
If you were to take anything from this diet plan, do understand that some of the food sources can be taken to increase the values of your daily calories. An interesting fact to note is that the rock has epic cheat meals. He ate clean for 150 days for Hercules, after which he had an epic cheat meal!
| Meal | Description |
| Meal 1 | Steak, Egg Whites, Oatmeal |
| Meal 2 | Chicken, Rice, Broccoli |
| Meal 3 | Rice, Halibut, Asparagus |
| Meal 4 | Chicken, Baked Potato, Broccoli |
| Meal 5 | Rice, Halibut, Asparagus |
| Meal 6 | Steak, Baked Potato, Salad |
| Meal 7 | Casein, Egg Whites |
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