Dwayne "THE ROCK" Johnson's workout

[bklynguy35]

Anyone heard of or tried this program at all?? I just started today and wanted to get some opinions on it I was only able to do sets of 15 because I felt like passing out. Also gonna try and do 30min of abs 3days a week.

Monday
Resistance training: Chest, back, biceps, calves; 5 sets, 15-20 reps, 30-second rest periods.

Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Tuesday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 15-20 reps, 30-second rest periods.

Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Wednesday
Resistance training: Chest, back, biceps, calves; 5 sets, 12-15 reps, 45-second rest periods.

Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Thursday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 12-15 reps, 45-second rest periods.

Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Friday
Resistance training: Chest, back, biceps, calves; 5 sets, 8-12 reps, 60-second rest periods.

Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Saturday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 8-12 reps, 60-second rest periods.

Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown

[Halosoccer24]

What are the exact exercises done here because I kind of want to know.

[bklynguy35]

Well from what I understand its any excercise you wanna do. I think I read that using dumbells are better so thats what I'm using for chest. Im just gonna change it up everyday Today I did 3 sets of 65lb dumbell incline 2 sets of 65lb flat bench dumbells for 15 reps for chest. For Bi's I just did 5 sets of 70lbs preacher curls. Back- 2 sets of widegrip pulldowns @ 140lbs 3 sets of V-grip pulldowns @140lbs for 15reps each. Calves- 3 sets of sitting calve raises and 2 seta of standing calve raises. Then did 30min of HIT cardio on the readmill at a incline of 15.0. afterwars I spent like 35 min pounding out abs.

[In Flames]

You pick any exercise you want for the 5 sets. Either 1 exercise for 3 sets and another exercise for 2 sets. Or all 5 sets of just one exercise. Or 5 different exercises for 1 set each. Get it? I actually like the way the routine is set up. I'm not into the body-part split routines everybody and their sister does hitting each body-part only once per week.

The only real flaw I see is hitting your Triceps 6 days in a row.

[mhoffman3]

Doesn't look like nearly enough rest to me - 3X per week for each muscle is great if you're on steroids but otherwise probably not

[magiata93]

is that even a workout its like a normal lifting split day 1 mostly upper and some lower, day2 mostly lower and some upper. omg comn

[BrettT07]

is that even a workout its like a normal lifting split day 1 mostly upper and some lower, day2 mostly lower and some upper. omg comn

Of course it's a workout.

[In Flames]

Doesn't look like nearly enough rest to me - 3X per week for each muscle is great if you're on steroids but otherwise probably not

Uhh totally wrong. So Full Body workouts only work if you're on steroids right?

[bklynguy35]

Hey it worked for the ROCK so Im gonna give it a try for 3months and see where it takes me

[jdmalm123]

like this?

[Canefan17]

The Rock is a genetic freak... I wouldn't do what he does. He has the ability to do more volume. 6 days a week!

That would kill me and I'd never see gains.

So unless you have genes and recovery ability like Dwayne... I'd stay away.


I love Dwayne! Played for the Canes in the 80's!!!

Throwback style player.

[jdmalm123]

The Rock is a genetic freak... I wouldn't do what he does. He has the ability to do more volume. 6 days a week!

That would kill me and I'd never see gains.

So unless you have genes and recovery ability like Dwayne... I'd stay away.

he's been training football style since he was a pee-wee...he earned his capacity just like anyone else can. he just started earlier than most of us so he is ahead on the timeline.

[KuruptLifter]

Looks similar to what I do..

day1: Chest/ Back

Day 2: Quads/Calves/Abs

Day3: Chest Back

Day 4: Hams/Lowerback(deads)/calves/abs

Day 5: Shoulders/Arms

2 Days rest, repeat

[DragonflyRider]

Doesn't look like nearly enough rest to me - 3X per week for each muscle is great if you're on steroids but otherwise probably not

He's not on steroids?
Betcha Stuart McRoberts on seeing such a program will say he is.

[tezzer24]

how many exercises for the body parts

[Jneves]

Doesn't look like nearly enough rest to me - 3X per week for each muscle is great if you're on steroids but otherwise probably not

15 sets a week per muscle group, I bet most people here do more then that for large muscle groups.

Even if it was to much this is a really easy program to add more rest to, such as doing 2 on/1 off.

[bango skank]

He ain't natural.

[the iron addict]

Dwayne has 1 in a million genetics and does BB'ing drugs. If that is YOU--it might work well. If that is not YOU=doubtful.

Iron Addict
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[merkong]

That's a one in a million owrkout for a one in a million human... Yes, he's in great shape nut he also likely does drugs. How the hell else could he recover??

[tezzer24]

i am starting a program a bit like it

monday: chest, traps, shoulders, biceps, triceps
tuesday: lats, quads, hamstrings, calves, lower back, forarms
wednesday: chest, traps, shoulders, biceps, triceps
thursday: lats, quads, hamstrings, calves, lower back, forarms
friday: chest, traps, shoulders, biceps, triceps
saturday: lats, quads, hamstrings, calves, lower back, forarms

do 5x10 and two exercises for each muscle have an 40 second rest

after training i take cyclone from maximuscle it has protein, creatine, hmb, Glutamine,Beta-Ecdysterone which helps to rebuild your muscle and makes them stronger.

[the iron addict]

Good luck, you are going to need it.

Iron Addict
________________________________
For REAL results from training clients:

http://www.ironaddicts.com/forums

Revolutionary diet and training software:

http://www.redpointfitness.com

[bango skank]

Good luck, you are going to need it.

Iron Addict

x2

although sounds like he has dat der celtech

[the iron addict]

x2

although sounds like he has dat der celtech

Most newbies want to believe they are something they are NOT. This guy thinks taking a couple of supplements and having willpower will equal designer genetics, steroids, and 15 years of hard training. After he fails miserably he will either quit training, or start lifting within HIS ability to recover. Too bad new guys usually waste their best training years doing stupid stuff like this.

Iron Addict
________________________________
For REAL results from training clients:

http://www.ironaddicts.com/forums

Revolutionary diet and training software:

http://www.redpointfitness.com

[tms.1978]

Most newbies want to believe they are something they are NOT. This guy thinks taking a couple of supplements and having willpower will equal designer genetics, steroids, and 15 years of hard training. After he fails miserably he will either quit training, or start lifting within HIS ability to recover. Too bad new guys usually waste their best training years doing stupid stuff like this.

Iron Addict

end of thread.

[cmbc]

...Also gonna try and do 30min of abs 3days a week...

Sure, give it a shot.

[paycheck]

you know that the routine was simply used for a film right? and thats not his regular training routine.

[LactoseTolerant]

There was a period of time where the Rock wrestled wearing track gear. The rumor was that he got gyno and had surgery.

[Meatwad47]

The Rock did have plastic surgery to cure a slight man boob problem before filming The Scorpion King.

[the iron addict]

And why do guys past puberty get gyno.............???

Steroids!

Iron Addict
________________________________
For REAL results from training clients:

http://www.ironaddicts.com/forums

Revolutionary diet and training software:

http://www.redpointfitness.com

[LactoseTolerant]

And why do guys past puberty get gyno.............???

Steroids!

Iron Addict
________________________________
For REAL results from training clients:

http://www.ironaddicts.com/forums

Revolutionary diet and training software:

http://www.redpointfitness.com

That's the gist of the rumor.