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  1. #1
    Member filetshow's Avatar
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    The ROCK's workout program

    Hey did anyone read the article on the rock in the April issue of Men's Health?

    He basically does Chest, Back, Bicep, Calves on day 1. Quads,hams,delts,tricep on day 2. He repeats these back and forth until day 7 which is a rest day. He also follows every workout with 22 minutes of HIIT. I just found his workout program interesting... it seems to contradict everything that's been taught.
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  2. #2
    Senior Member HARDCORE129's Avatar
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    I would bet that he has never done this 2 day routine... ever!
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  3. #3
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    yeah but he's a genetic superfreak who can handle it. Your average joe would burn out if he tried that.
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  4. #4
    Registered User invast's Avatar
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    Originally posted by timbo81
    yeah but he's a genetic superfreak who can handle it. Your average joe would burn out if he tried that.
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  5. #5
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    Ok i hate to jump on you guys for this but this forum seems to be full of hit nazi's who do not accept anything other that hit style training. Granted it does work, there are better ways of doing things for different people, it just takes for thought and method than hit. People can survive programs like that provided that they are not hitting maximal weights every workout, by varying the weights between lighter and heavier days one can train more often without such a great risk of overtraining. It also depends on how far push the muscle, if you push it not quite to failure then you do not need nearly the time for recovery so you can hit it again sooner. Just a thought
    "I went Hard, I went Heavy and I didn't stop" - Ronnie Coleman on how he gained 40 lbs lbm in one year.

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  6. #6
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    I would have to say the rocks workout program is poo poo. I think what he does is more of a maintenence routine.
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    Originally posted by Rush
    Ok i hate to jump on you guys for this but this forum seems to be full of hit nazi's who do not accept anything other that hit style training. Granted it does work, there are better ways of doing things for different people, it just takes for thought and method than hit. People can survive programs like that provided that they are not hitting maximal weights every workout, by varying the weights between lighter and heavier days one can train more often without such a great risk of overtraining. It also depends on how far push the muscle, if you push it not quite to failure then you do not need nearly the time for recovery so you can hit it again sooner. Just a thought

    bump

    you wont die from training more then once a week
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  8. #8
    full blooded italian tackler's Avatar
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    His workout routine is in the beautiful site http://www.dwaynejohnsononline.com/s...program.html.I think you can do it.
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  9. #9
    Mod ...Not yet Damien's Avatar
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    Re: The ROCK's workout program

    Originally posted by filetshow
    Hey did anyone read the article on the rock in the April issue of Men's Health?

    He basically does Chest, Back, Bicep, Calves on day 1. Quads,hams,delts,tricep on day 2. He repeats these back and forth until day 7 which is a rest day. He also follows every workout with 22 minutes of HIIT. I just found his workout program interesting... it seems to contradict everything that's been taught.
    Why does it contradict everything that's been taught??
    It looks quite good actually.

    If you keep volume low it can be done even if you're not on some "supplement".
    It's not as hard as you think it is.
    Educate yourself, but stop thinking too much...
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  10. #10
    Banned See All's Avatar
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    The Rock is 6'5". I don't consider him a role model.
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  11. #11
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    Originally posted by HARDCORE129
    I would bet that he has never done this 2 day routine... ever!
    Nice to see you over here boss!

    Yes, I glanced at the article. I don't think that Rocky is training much for hypertrophy anymore. I think he wants to just retain his muscle mass and keep that cut look.

    His old workout posted in M&F a few years back was a lot different.
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  12. #12
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    Thumbs down

    Rock is just one big pussy , P.U.S.S.Y .

    I´ve seen his training routine and wouldnt wipe my arse with it
    5'11 @ 220lbs.
    Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of
    legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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  13. #13
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    There is no possible way you will be able to lift heavier weights/ do more reps for each muscle group with only 2 days rest, not to mention how much it will tax the CNS by working out 6 out of 7 days. I doubt any human being's muscles can recover that fast. no overload = no progression = waste of time and energy. that is assuming it is NOT a maintenance program.
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  14. #14
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    Originally posted by kidd84
    There is no possible way you will be able to lift heavier weights/ do more reps for each muscle group with only 2 days rest, not to mention how much it will tax the CNS by working out 6 out of 7 days. I doubt any human being's muscles can recover that fast. no overload = no progression = waste of time and energy. that is assuming it is NOT a maintenance program.
    read damien's response
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  15. #15
    Number One Man AJbuilder's Avatar
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    You can tax the body up by having 6 day splits with working each bodypart directly at least twice a week. It does force your body to grow but then you can only keep this up for a reasonable amount of time. Even if your muscles have all been recovered in between workouts, you still have to take into account CNS recovery. So it would only make sense to back off for a few weeks and change to lower volume with more rest.
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  16. #16
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    Originally posted by AJbuilder
    You can tax the body up by having 6 day splits with working each bodypart directly at least twice a week. It does force your body to grow but then you can only keep this up for a reasonable amount of time. Even if your muscles have all been recovered in between workouts, you still have to take into account CNS recovery. So it would only make sense to back off for a few weeks and change to lower volume with more rest.
    aka deload
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  17. #17
    Mod ...Not yet Damien's Avatar
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    Originally posted by Younglifter14
    aka deload
    That's the thing.
    Gotta love deloading.
    It's not as hard as you think it is.
    Educate yourself, but stop thinking too much...
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  18. #18
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    Keep in mind he's been weight training for ~20 years, in addition to football and wrestling. It shouldn't be surprising that he can handle more stress than most before overtraining.
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  19. #19
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    ...

    FWIW, Rock's program outlined looked to be pretty much (with a couple slight variations) based word-for-word on the "Bulgarian Power Burst" principles in the "Serious Growth" books written by Leo Costa, RL Horine, and (later) Tom Platz.

    It didn't look to be a bad program, IMO.

    Also, FWIW, Rock's program didn't mention this, but in Costa's programs, after 3 weeks of ramping up, 3 weeks of way lower sets/reps (aka - deloading) would be done.
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  20. #20
    Number One Man AJbuilder's Avatar
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    Re: ...

    Originally posted by Wiggy
    FWIW, Rock's program outlined looked to be pretty much (with a couple slight variations) based word-for-word on the "Bulgarian Power Burst" principles in the "Serious Growth" books written by Leo Costa, RL Horine, and (later) Tom Platz.

    It didn't look to be a bad program, IMO.

    Also, FWIW, Rock's program didn't mention this, but in Costa's programs, after 3 weeks of ramping up, 3 weeks of way lower sets/reps (aka - deloading) would be done.

    Leo Costa wrote several books on serious growth and and power burst programs but the only sound one i've seen is serious growth three ( his latest written in 1994)with three weeks of hyperacceleration and three weeks of hyperadaptation(deloading)

    the rest like titan training are seriously too much for an average drug free lifter.
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  21. #21
    The Wraith brayndrayn's Avatar
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    I didnt read the workout....not a fan of mens health..

    But I thought I had heard he modified the workout on the advise of a trainer so I don't know if what was shown was what he was doing prior to the trainers advise
    Shut Up & Train
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  22. #22
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    I heard the rock could bench 400+ pounds at 14 what he does now definetly is not for making gains.

    after i heard that it almost wanted to make me stop lifting.
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  23. #23
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    Originally posted by A-rod
    Rock is just one big pussy , P.U.S.S.Y .

    I?ve seen his training routine and wouldnt wipe my arse with it


    A-rod.... ur the man
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  24. #24
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    Originally posted by A-rod
    Rock is just one big pussy , P.U.S.S.Y .

    I?ve seen his training routine and wouldnt wipe my arse with it
    lol!
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  25. #25
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    Originally posted by See All
    The Rock is 6'5". I don't consider him a role model.
    the two things are completly independant of each other
    I'm not sure wtf your babbling about
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

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  26. #26
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    Ok in response to all the Rock talk he is strong because he puts the time in. Quick critisizing and go to the gym you Vag.

    :P
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  28. #28
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    Originally Posted by D.Banner View Post
    Ok in response to all the Rock talk he is strong because he puts the time in. Quick critisizing and go to the gym you Vag.

    :P
    STRONG first post
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