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  1. #1
    Registered User waanders's Avatar
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    Dwayne Johnson (the rock) fast five workout

    I was looking around for his workout after i had heard he put on some serious mass for the movie. (If you have seen the movie, you can tell) I just wanted to post it and see it you guys think its real and critique it.


    Dwayne Johnson, also known as “The Rock”, reveals his workout routine and diet regime. For those that are not familiar with the Rock, he is a wrestler and a successful actor starring in films like The Rundown, The Other Guys and soon in the blockbuster Faster and Fast Five (the fifth sequel to Fast and the Furious)

    Day One – Shoulders
    1.Seated Military Press Machine: Sets(3), Reps(21), Weight(130,140,150)
    2.Dumbbell Lateral Raise: Sets(3), Reps(8), Weight(30)
    compound-set with-
    3.Dumbbell Front Raise: Sets(3), Reps(8), Weight(30)
    4.Rear-Dealt Cable Raise: Sets(5), Reps(12,10,8,6,4), Weight(40-80)
    5.Hammer Strength Machine Shrug: Sets(5), Reps(12,10,8,6,4), Weight(90-450)
    6.Four Way Neck Machine: Sets(4), Reps(12), Weight(45)
    Neck isolation on a flat bench to finish.


    Day Two – Back
    1.Wide-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4),Weight(120-240)
    2.Close-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4), Weight(120-240)
    3.One-Arm seated Row Machine: Sets(4), Reps(12), Weight(270)
    4.Back Extension: Sets(4), Reps(15,15,12,12), Weight(25-45)



    Day Three – Legs
    1.Leg Press*: Sets(4), Reps(25,20,18,16/25), Weight(270-450)
    2.Machine-Smith Lunge**: Sets(4), Reps(8 reps per leg), Weight(135)
    3.Lying Leg Curl***: Sets(4), Reps(12,10,8,6/12), Weight(80-110)
    4.Standing Calf Raise: Sets(6), Reps(16), Weight(220)
    *Last Set is a drop from 450 to 270
    **Non-Counterbalanced Machine
    ***Last set is a drop set from 110-80 pounds


    Day Four – Arms
    1.Alternating dumbbell curl:Sets(5), Reps(12,10,8,6,4), Weight(30-70)
    2.Preacher-Machine Curl*:Sets(6), Reps(12,10,8,6,21,21), Weight(50-100,50)
    3.Cable Pressdown**:Sets(5), Reps(12,10,8,20), Weight(60-120)
    4.Overhead Cable Extension:Sets(4), Reps(12,10,8,20), Weight(50-90)
    5.One-Arm Reverse-Grip Pressdown:Sets(2), Reps(15,15), Weight(40)
    *Last two sets are 21′s- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
    **Straight bar or rope- last set a drop set

    Day Four – Chest
    1.Incline Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
    2.Flat Bench Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
    3.Cable Crossover: Sets(2), Reps(12), Weight(60 per side)
    compound-set with
    4.Push-Up: Sets(4), Reps(15)

    The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest

    Diet

    Sample Low Carb Day

    Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
    Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
    Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
    Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
    Meal Five-Protein shake with peanut butter.
    Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)

    Daily Nutritional Priorities

    - Eat at least 270 grams of protein per day (at a body weight of 265)
    - Drop daily carbohydrate intake in the late afternoon and early evening.
    - Consume at leasr 2-3 gallons of water per day.
    - Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
    - Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds.
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  2. #2
    Registered Winner MinisterOfLust's Avatar
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    Great, thanks for posting. I am going to see if I can follow his routines.
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  3. #3
    Registered User MachMood's Avatar
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    Seems like a normal Split. Im sure a lot of guys on here use something similar
    Goals for 2011:
    -Recover fully from r injury and back in the gym 100%
    - 220 lbs at 10% BF

    "I want to get big fast man, In gym class im the smallest guy"
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  4. #4
    Registered User kusok's Avatar
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    brb following a typical bro-science bodypart split routine and nutrition advice of a steroid using advanced athlete.

    brb not eating carbs at night.

    brb eating 6 meals per day.

    brb doing 5 days, trillion sets and bazilion exercises

    brb blowing $$$ on useless **** like ZMA
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  5. #5
    Registered User waanders's Avatar
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    brb?
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  6. #6
    Legen-Dairy justroberson's Avatar
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    lol i love these ridiculous celeb workouts that pop up

    The weight on a lot of those exercises looks a bit low for someone the Rock's size though, is he secretly weak or something?

    Not that this is really his workout, but still.
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  7. #7
    Registered User newequation's Avatar
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    This is so awesome! Can you like get me Justin Bieber's workout?
    Nothing is, everything is becoming.
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  8. #8
    Registered User ChadManAU's Avatar
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    Originally Posted by newequation View Post
    This is so awesome! Can you like get me Justin Bieber's workout?
    Rofl. As for Dwayne's workout, he said in an interview about the movie when he decided to put weight on for the movie, his trainer made him do a 3 day split and more cardio. As for his actual workout, these guys spend a very large amount of money on trainers before the making of these movies. Really think that they would post the exact work out on line for free? Here is an example, if I were to to pay Dorian Yates to train me vs going by his generic training routine he made for bb. Which do you think I would get better results from? Find a workout that works best for you and go with it, don't try to mimic the supposed workouts that you see on the internet for these people. Much easier in the long run to get to where you want to be.
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  9. #9
    Registered User Shatter's Avatar
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    I don't like to trash workouts of guys bigger than me (even if they are receiving "assistance") but this looks pretty bad.
    If they can make penicillin out of mouldy bread, maybe they can do something with you.
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  10. #10
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    I honestly doubt that dwayne johnson came up with a routine specifically for this movie. The guy is a former wrestler and has pretty much always had the same physique. My brilliant theory is as follows: he stays consistent with the routine that works for him, and doesnt switch routines every other week because brad pit looked ripped in some movie.

    You can take the most basic routine there is and achieve incredible results if:

    1. You stick with it.
    2. Your diet is spot on.
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  11. #11
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Here are a few videos of the Rock training. One thing to remember. The routine you see printed in the magazine is not how Rock got his size. He trained hard and heavy for many years while playing football and as he was becoming a pro wrestler. As an actor now he does not need to carry the same amount of mass that he did previously and has actually reduced his size intentionally which he has talked about. Roles like he did for Walking Tall he didn't want to look too big to be a realistic Army Ranger.

    I had the pleasure of training in the same gym as him in Ft. Lauderdale and I can tell you he is a large dude. I never saw him use any ridiculous weight, just kept the pace high and did his thing.
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  12. #12
    2560x1440 ALEXH-'s Avatar
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    Strong shoulder workout. What the hell?
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  13. #13
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    Sarcoplasmic hypertrophy routine+anabolic diet (regardless of what you call it this is the AD)+drugs = gain size and cuts for movie.

    I find it believable.
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  14. #14
    Platinum Account Member Jax05's Avatar
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    A lot of people forget The Rock is not a beginner...guy has been lifting for a while.
    He was big in WWE/WWF.
    He was big after
    He got bigger and leaner for Fast Five.

    Nothing unbelievable here.
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  15. #15
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    Originally Posted by Jax05 View Post
    A lot of people forget The Rock is not a beginner...guy has been lifting for a while.
    He was big in WWE/WWF.
    He was big after
    He got bigger and leaner for Fast Five.

    Nothing unbelievable here.
    You mean it wasn't his magical routine? Joe Smoe can't look like that in 12 weeks on that same routine + sell tech?
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  16. #16
    Registered User OrlandoBuilder's Avatar
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    Originally Posted by waanders View Post
    I was looking around for his workout after i had heard he put on some serious mass for the movie. (If you have seen the movie, you can tell) I just wanted to post it and see it you guys think its real and critique it.


    Dwayne Johnson, also known as “The Rock”, reveals his workout routine and diet regime. For those that are not familiar with the Rock, he is a wrestler and a successful actor starring in films like The Rundown, The Other Guys and soon in the blockbuster Faster and Fast Five (the fifth sequel to Fast and the Furious)

    Day One – Shoulders
    1.Seated Military Press Machine: Sets(3), Reps(21), Weight(130,140,150)
    2.Dumbbell Lateral Raise: Sets(3), Reps(8), Weight(30)
    compound-set with-
    3.Dumbbell Front Raise: Sets(3), Reps(8), Weight(30)
    4.Rear-Dealt Cable Raise: Sets(5), Reps(12,10,8,6,4), Weight(40-80)
    5.Hammer Strength Machine Shrug: Sets(5), Reps(12,10,8,6,4), Weight(90-450)
    6.Four Way Neck Machine: Sets(4), Reps(12), Weight(45)
    Neck isolation on a flat bench to finish.


    Day Two – Back
    1.Wide-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4),Weight(120-240)
    2.Close-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4), Weight(120-240)
    3.One-Arm seated Row Machine: Sets(4), Reps(12), Weight(270)
    4.Back Extension: Sets(4), Reps(15,15,12,12), Weight(25-45)



    Day Three – Legs
    1.Leg Press*: Sets(4), Reps(25,20,18,16/25), Weight(270-450)
    2.Machine-Smith Lunge**: Sets(4), Reps(8 reps per leg), Weight(135)
    3.Lying Leg Curl***: Sets(4), Reps(12,10,8,6/12), Weight(80-110)
    4.Standing Calf Raise: Sets(6), Reps(16), Weight(220)
    *Last Set is a drop from 450 to 270
    **Non-Counterbalanced Machine
    ***Last set is a drop set from 110-80 pounds


    Day Four – Arms
    1.Alternating dumbbell curl:Sets(5), Reps(12,10,8,6,4), Weight(30-70)
    2.Preacher-Machine Curl*:Sets(6), Reps(12,10,8,6,21,21), Weight(50-100,50)
    3.Cable Pressdown**:Sets(5), Reps(12,10,8,20), Weight(60-120)
    4.Overhead Cable Extension:Sets(4), Reps(12,10,8,20), Weight(50-90)
    5.One-Arm Reverse-Grip Pressdown:Sets(2), Reps(15,15), Weight(40)
    *Last two sets are 21′s- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
    **Straight bar or rope- last set a drop set

    Day Four – Chest
    1.Incline Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
    2.Flat Bench Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
    3.Cable Crossover: Sets(2), Reps(12), Weight(60 per side)
    compound-set with
    4.Push-Up: Sets(4), Reps(15)

    The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest

    Diet

    Sample Low Carb Day

    Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
    Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
    Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
    Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
    Meal Five-Protein shake with peanut butter.
    Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)

    Daily Nutritional Priorities

    - Eat at least 270 grams of protein per day (at a body weight of 265)
    - Drop daily carbohydrate intake in the late afternoon and early evening.
    - Consume at leasr 2-3 gallons of water per day.
    - Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
    - Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds.

    brb that diet would cost a fortune to follow
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    The Rock is back!!! New action movie!!!

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    Originally Posted by kusok View Post
    brb following a typical bro-science bodypart split routine and nutrition advice of a steroid using advanced athlete.

    brb not eating carbs at night.

    brb eating 6 meals per day.

    brb doing 5 days, trillion sets and bazilion exercises

    brb blowing $$$ on useless **** like ZMA
    "You must spread some reputation around before giving it to Kusok again."

    Stupid rep system
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    as has been mentioned the Rock put on 90% of that mass back in the day when he was football player, dude was huge back then if you care to look up the pics.

    But then again look at every D1 Linebacker= ALL HUGE

    So, lets think here, what do Linebackers do..I'd wage heavy arse compound lifts, sqauts, deads, cleans, bench, IF it works your whole body they do it.
    Current max's
    Bench:240
    Squat :305
    Deadlift :390

    ^You don't get there, or far beyond without listening to people who know their stuff, so that you too can know your stuff. Stick to the barbells and progress with come.
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    Registered User Jhemre's Avatar
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    Anybody know why "Drop daily carbohydrate intake in the late afternoon and early evening."? Reminds me of broscience :S
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    the guy isn't going to add much mass at all anymore, if anything he is just rebuilding from muscle memory. It's like following HIT on the advise of Yates or Mentzer. Why follow the routines they use after they've gained just about all of their mass.
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    Originally Posted by Jhemre View Post
    Anybody know why "Drop daily carbohydrate intake in the late afternoon and early evening."? Reminds me of broscience :S
    I think it is broscience. The idea is that carbs trigger insulin and cause you to store fat if you eat later because you aren't as active then. Doesn't factor in cals in/cals out
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    D'wayne Johnson secretly carries around a spare black T with him just in case the one he's wearing rips from accidentally flexing
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    Dwayne Johnson (the rock) fast five workout

    Dwayne has been huge for a long time, having spent many years doing:

    Heavy training for football, wrestling etc.

    At this stage of his life, he could do any program at all, and look really great.

    If you were as big as him to start, with the same training history, then this, or any, program would be nice for you as well.

    If you need to put on another 50lbs of muscle to look anything remotely like the Rock, maybe you better spend years doing:

    Heavy training like they do for football, wrestling etc.

    Don't forget the eating and all the things most of them take to get an edge.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  25. #25
    Registered User bb099's Avatar
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    Do you think there is a typo in this workout? How can you hit arms and chest on the same day?
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    Originally Posted by iheartfastfood View Post
    D'wayne Johnson secretly carries around a spare black T with him just in case the one he's wearing rips from accidentally flexing
    haha

    man...and I was hoping that I could instantly look just like the Rock if I followed his workout plan exactly

    BTW the hardest "celebrity workout routine" that I have ever tried (even harder than the 300 workout actually) is the Daniel Craig Workout Plan believe it or not. If you stick to the very low recommended rest and do the supersets recommended its crazy hard (stuff like supersetting power clean and presses and barbell squats for 4x15 reps each with only 1 minute rest in between each super set is not fun... lol) Here it is btw: http://www.weighttraining.com/workou...g-workout-plan )
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    Originally Posted by waanders View Post
    Daily Nutritional Priorities

    - Drop daily carbohydrate intake in the late afternoon and early evening.
    Dorian Yates is known to do something similar.

    Plenty in the "Losing Fat" section on here think it doesn't matter if you carb load at night.

    Personally I like to have carbs in the morning and taper them off during the day, helped with my fat loss.
    -80 kgs in 15 months.

    Follow my journey on
    http://www.facebook.com/half175

    ✪ Fandango Crew ✪
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    Originally Posted by newequation View Post
    This is so awesome! Can you like get me Justin Bieber's workout?
    how much does a penis weight??
    and hes now marketing some sort of testicular kettlebell attachment??

    his workout is

    mouth penis extensions - 4in x 5000 reps

    im trying to think of how i can make a joke... BUT i dont have the time to make something that looks serious, and funny at the same time... im pretty sure anyone that reads this can add a move if they like haha
    www.youronlinebodycoach.com

    Affiliates:
    Bodybuilding.com
    powerblock.com - adjustable dumbbells
    BodyCoachOnline

    Training program:
    Monty's Way - 5x5 - Get Results!
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    Originally Posted by wosborne1 View Post

    but then again look at every d1 defensive end= all huge
    fify
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    Originally Posted by waanders View Post

    Diet

    Sample Low Carb Day

    Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
    Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
    Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
    Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
    Meal Five-Protein shake with peanut butter.
    Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)

    Daily Nutritional Priorities

    - Eat at least 270 grams of protein per day (at a body weight of 265)
    - Drop daily carbohydrate intake in the late afternoon and early evening.
    - Consume at leasr 2-3 gallons of water per day.
    - Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
    - Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds.
    Ok so 270gr protein = 1080 cals. And if you look at everything else in his diet, he looks to be low fat as well. On that sample diet, he isn't even hitting 2000 cals.....probably not even 1700 cals. If he is putting on mass with this diet, where are his calories? I would think that if the Rock really wanted to add mass he would have to eat 4000+ calories at least to be over maintenance and effectively gain mass

    Half a cup of broc? GTFO
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