How To Train Like Dwayne “The Rock” Johnson

You know this Hercules star as being on top of his fitness.  This well-known movie star is one of the best looking and strongest guys around, and for great reasons.  Dwayne “The Rock” Johnson trains harder than anyone around and it is a lifestyle choice he continuous to embrace.  If you want to train like The Rock, follow along with the workout below.

Train Just Like The Rock with this Amazing Workout

Follow along with this workout below and tailor your weight to fit your body, needs, and goals.  The Rock workout takes six months of dedication six days per week, every week.  Commit yourself to this workout and six months of dedication.

• Warm-up. Ok, so this part of the workout is not necessarily The Rock’s, but he certainly warms up before his workout.  Start with light range of motion activities like arm circles, light push-ups, light squats, lunges, and a light jog to increase your heart rate and to warm your joints.

Monday Workout: Chest Day

• Bench Press (dumbbells). Start your workout with a bench press. Perform four sets of 10 reps and make sure to have a spotter for this exercise.
• Cable Fly. Grab a bench and use your cable machine for a cable fly.  Complete three sets of max reps and adjust your weight appropriately.
• Standard Bench Press. Use a mid-grip when performing the bench press and complete four sets of 10 reps.  You will be feeling the fatigue by now, so set your weight appropriately.
• Incline Press (dumbbells). Grab that incline bench and your dumbbells and complete five sets of 10 reps.  Make sure your form is correct, with your elbows directly under your wrists at all times.
• Cable Crosses. Complete four sets of 10 reps in a standing position.
• Standard Incline Bench. Using the barbell and mid-grip again, complete three sets of 10 to finish off chest day.

Tuesday Workout: Legs Day

• Leg Press and Walking Lunge. Your leg day will start out with four sets of 25 reps each.  Your legs will certainly feel it after these two exercises.
• Quad Extensions and Hamstring Curl. Complete three sets of 20 reps and adjust your weight for the higher reps for both of these.
• Calf Raises. Perform either seated or standing calf raises for three sets of max reps.
• Abductors and Adductor Machine. The easiest way to work this area is to use a machine.  Complete three sets of 15 each.
• Lunges.  Use a moderate weight barbell over your shoulders to increase the intensity.  Complete three sets of 20 reps to complete your leg workout.

Wednesday Workout: Upper Body and Abs Day

• Complete four sets of all of the following: Standing barbell curl (10 reps), standing hammer curls (10 reps), triceps press down (10 reps), dips (max reps), hanging leg raises (20 reps with no momentum), cable crunches (20 reps), and Russian twists (20 reps). Make sure to watch your form on the ab exercises and use your entire range of motion for best results.

Thursday Workout: Back Day

• Lat Pulldowns. Complete four sets of 10 reps and adjust your weight on the heavier side.
• Aim to complete four sets of 10 reps.  Make sure to keep tight form.
• Shoulder Shrugs. Aim to use the barbell for this, but you can use dumbbells if you desire.  Complete four sets of 15 reps.
• Pull-Ups. Use a wide grip with the palms facing forward.  Your goal is to complete four sets of 15, but this might be a challenge if you have not done many of these before.  If you cannot get to 15 reps, then start out little by little and either complete fewer reps to start or have a spotter.
• Back Extensions. Four sets of 15 reps and use the entire range of motion.  You can use a weight plate if you want more intensity, but keep it light to start.
• Bent Over Rows. Use a dumbbell and complete one side at a time.  Your elbow needs to stay close to your body through the range of motion.

Friday Workout: Shoulders Day

• Dumbbell Front Raises. Complete at least three sets of 10 reps.  Keep a slightly bent elbow.
• Lateral Raises. Complete one arm at a time and alternate between reps.  Complete three sets of 10 reps.
• Reverse Pec-Deck Fly. Use this machine and set it up so the reverse flys are higher up.  Complete three sets of 10 reps.
• Shrugs.  Use heavy dumbbells and complete three sets of 10 reps.
• Lateral Raises. This is the second time you will do this exercise.  Use both arms at the same time rather than alternating.  Complete three sets of 10 reps.

Saturday Workout: Leg Day

Follow the Tuesday workout so that you have two leg days per week.

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