Dwayne ‘The Rock’ Johnson is a household name all over the world, he has witnessed great success as a football player, professional wrestler and an A list movie star. One thing that is most notable about the Rock (apart from his athleticism, charisma and acting ability) is his impressive muscular frame. The Rock started with nothing and managed to become successful due to his hard work and determination that has lead him to inspire millions of people.
He boasts 260lbs on a 6ft 5 frame, his physique as a wrestler was astounding but over the past couple of years he has taken this to a whole new level. Lets have a look at some of the Rock’s workouts and why they are so effective.
Dwayne Johnson- is a man always under the pressure of the spotlight and constantly tasked at delivering for his latest movie roll. He spends a great amount of time each day to staying in shape and eating healthy. He admits that his diet and training change as his film roles do- as for Hercules he did a 22 week diet and stated that when playing the son of Zeus, you only get one shot.
He upped his training volume and intensity, seeking to look as close to a demi-god as possible and become the definitive version of Hercules on film. Dwayne Johnson also has rigorous agility, weapon training and choreography sessions. Training in the gym six days a week over a six month period, he would get up each morning to carry out a 50 minute cardio routine then go straight into resistance training.
For his resistance training he would use a method known as periodization, targeting each muscle group on different days which allows for ample rest. He also trained his legs twice per week as he wanted them to match his well-developed upper body. For that well-developed chest of steel he was gracious enough to share his workout with us so you can try it out for yourself.
– Incline Bench Press –declining reps (12, 10, 8, 6) x 4 sets
– Dumbbell Bench Press – 12 reps x 4 sets
– Incline Hammer Press (alternating arms) – 12 reps x 4 sets
– Bench Dumbbell Fly – 12 reps x 3 sets
– Cable Crossover with chest dips superset – 15 reps x 3 sets
All year round, the Rock will start training at 4am as he loves to train as the sun is rising; it keeps him in touch with his workout and 100% focused; with no distractions from modern day life. His diet usually consists of lots of protein, good carbs and healthy veg. this list includes egg whites, chicken, fish, baked potato, oats, cream rice, salad. For supplements he takes glucosamine, multivitamins, BCAAs and a protein shake after his workout.
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