The Rock Workout: How Dwayne Johnson Gets His Pump. The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. He eats seven times a day. Dwayne Johnson’s trainers have shown him proper form and diet are what transforming his body is all about. The Rock workout routine uses a pyramid structure. You start with a higher amount of reps, and a lower amount of weight. Then, each week you increase weight, and decrease reps. Then, you add weight each week. After the first month, you start back at higher reps, but his time with a higher starting weight. Celebrities 11 times Dwayne 'The Rock' Johnson utterly dominated Instagram with his epic workouts The 'Rampage' and 'Jumanji' actor has been crushing it in the gym.The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. At least she had a moderately-performing lifeguard on hand. Jasmine Johnson led her daddy Dwayne The Rock on a daring river wade on Memorial Day. Do you smell what The Rock is cooking? Hint: a whole lotta cod (and calories). The professional wrestler-turned-actor Dwayne "The Rock" Johnson has revealed his daily. I've been very fortunate to have California Chef Services as part of my daily diet and regimen. My dietary needs are extremely detailed and I appreciate the. On arms day, the Rock workout is about high reps to get the pump. When deciding how much weight to use, the Rock workout starts the first week by seeing how much weight he can lift 1. If he can do more than 1. Dwayne Johnson says: My routine for this film was training 6 times per week. People from bodybuilding know my coach, Georg Farah. Training twice a day. Doing cardio in the morning. From interviews in Muscle & Fitness, Men’s Health and Bodybuilding, here’s Dwayne Johnson’s “The Rock” workout: The Rock Workout Monday Routine – Chest & Shoulder 1 hour Cardio on Treadmill: 5 min warm up / 5. Weightlifting Routine: (Chest Day)Monday – Chest & Shoulder Day. Same Workout As Above – Click Links For Details & Explanations. Dumbbell Incline press (Both Arms)Dumbbell Incline press (Alternating Arms)Chest Flys with Dumbbells (On Bench)Dumbbell Bench press (Both Arms)Dumbbell Bench press (Alternating Arms)Seated Overhead Dumbbell Press. Dumbbell Front Raises. Dumbbell Side Raises. Bent- Over Lateral Raises. Cable Flys (Standing Both Arms)* (Rock on Instagram)Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3- 4 pyramids (months) to get in shape for a movie role. Week 1: 4 sets x 1. Week 2: 4 sets x 1. Week 3: 4 sets x 8- 1. Week 4: 4 sets x 6- 8 reps *Exception- For Cable Flys do 3 sets (increase weight each week): *Week 1: 3 sets x. Week 2: 3 sets x. Week 3: 3 sets x. Week 4: 3 sets x. The Rock Workout Doing Cable Flys. The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts: I do steady state cardio for about 4. Or, I might hit the road out in the neighborhood. And then, I’ll go train. The Rock Workout Tuesday Routine – Legs & Back 1 hour Cardio on Treadmill or Jog: 5 min warm up / 5. Weightlifting Routine: (Legs & Back Day) Tuesday Workout. Tuesday – Legs & Back Day. Same Workout As Above – Click Links For Detailed Explanations. Seated Leg Presses. Lying Leg Curls. Smith Machine Lunges. Stiff- Legged Deadlifts. Box Jumps (3 x. 20 reps)Calf raises (3 x. Dumbbell Rows. Lat pull- downs (Wide Grip)Lat pull- downs (Narrow Grip)Seated Pulley Rows. Barbell Shrugs (8- 1. Heavy Dumbbell Shrugs (1. See The Rock Instagram Leg Presses for a picture of The Rock workout in action. The Rock also calls the Smith Leg Machines Lunges: (one legged hack squat lunges). The Rock Workout Doing Smith Machine Lunges. The Rock had a knee injury in college, so he avoids squats. The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges instead. The Rock also uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3- 4 pyramids cycles to get in shape for a movie role. The Rock rests 4. Week 1: 4 sets x 1. Week 2: 4 sets x 1. Week 3: 4 sets x 8- 1. Week 4: 4 sets x 6- 8 reps. The Rock’s Trainer, George Farah, says to always bring the bar down in front of you, when doing Lat Pulldowns: I never do any exercise behind the neck. I don’t want any problems with my rotator cuff, because that will really screw up your training. I use a thumbless grip. This takes the biceps out of the movements to an extent, and forces the back to take on more of the workload. After a grueling leg workout, The Rock tweeted: Bad to the bone & tough to the tendon. And my a$$ kicked from high intensityleg training.
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