The Rock Workout Friday Routine – Legs & Back
- 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
- 1.5 hours Weightlifting Routine: (Legs & Back Day)
|Seated Leg Presses||4||Pyramid||45 secs|
|Lying Leg Curls||4||Pyramid||45 secs|
|Smith Machine Lunges||4||Pyramid||45 secs|
|Stiff-Legged Deadlifts||4||Pyramid||45 secs|
|Box Jumps||3||20||45 secs|
|Calf raises||3||20||45 secs|
|Dumbbell Rows||4||Pyramid||45 secs|
|Lat pull-downs||4||Pyramid||45 secs||Wide Grip|
|Lat pull-downs #2||4||Pyramid||45 secs||Narrow Grip|
|Seated Pulley Rows||4||Pyramid||45 secs||Dumbbells|
|Barbell Shrugs||3||8-10||45 secs|
|Heavy DB Shrugs||3||10-12||45 secs||Dumbbells|
Friday – Legs & Back Day
- Seated Leg Presses
- Lying Leg Curls
- Smith Machine Lunges
- Stiff-Legged Deadlifts
- Box Jumps (3 x20 reps)
- Calf raises (3 x20 reps)
- Dumbbell Rows
- Lat pull-downs (Wide Grip)
- Lat pull-downs (Narrow Grip)
- Seated Pulley Rows
- Barbell Shrugs (8-10 reps)
- Heavy Dumbbell Shrugs (10-12 reps)
Dwayne Johnson had a knee injury in college. Instead of squats, The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges. 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 45 secs between sets.
- Week 1: 4 sets x 12 reps
- Week 2: 4 sets x 10-12 reps
- Week 3: 4 sets x 8-10 reps
- Week 4: 4 sets x 6-8 reps
Trainer George Farah talks about the The Rock Workout on Back day. They include shrugs, to give The Rock the awesome set of traps he is known for. Dwayne Johnson workout trainer, George Farah, explains why The Rock does two different Lat Pulldown variations (wide and narrow):
You have to hit the back from different angles, because it’s a very complex muscle group.
The Rock Workout Saturday Routine – Arms
- 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
- 1.5 hours Weightlifting Routine: (Arms & Abs Day)
|Triceps Push-downs||3-4||8-12||45 secs||Normal Grip||Get the Pump|
|Triceps Push-downs||3-4||8-12||45 secs||Narrow Grip||Get the Pump|
|Lying Tricep Skullcrushers||3-4||8-12||45 secs||Get the Pump|
|Barbell Bicep Curls||3-4||8-12||45 secs||Get the Pump|
|Preacher Curls||3-4||8-12||45 secs||machine||Get the Pump|
|Dumbbell Hammer Curls||3-4||8-12||45 secs||alternating||Get the Pump|
|Double Crunches||3||25||45 secs|
|Bicycle Crunches||3||25||45 secs|
|Reverse Crunches||3||25||45 secs|
Saturday – Arms & Abs Day
- Triceps Push-downs (Normal Grip)
- Triceps Push-downs (Narrow Grip)
- Lying Tricep Skullcrushers
- Barbell Bicep Curls
- Preacher Curls (machine)
- Dumbbell Hammer Curls (alternating)
- Double Crunches (3 sets x25)
- Bicycle Crunches (3 sets x25)
- Reverse Crunches (3 sets x25)
The Rock does a lot of isolation movements on Arms & Abs day. Dwayne Johnson uses (his trainer), George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.” Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep. The Rock workout trainer, George Farah, says it’s more about form and intensity, than it is trying to go up in weight. Once you’ve got the pump, build up the volume with more reps.
- Get the Pump: 1 set x 15 reps
- Work it Out: 3-4 sets x 8-12 reps
The Rock workout trainer, George Farah, talks about the arm workout. He says:
Only use your arm when your doing the workout. You see a lot of guys that take the cable, and start using their body. Keep your back straight and up. You’ll feel a dang, crazy pump when you feel that. As long as you do that, with high reps, you’ll feel good.
The Rock Diet
The Rock eats seven times a day. His crazy diet is about getting enough protein to support lean muscle growth. The key to the Rock Diet is that he eats a lot of protein, fibrous carbs, and starchy vegetables. Nutrition is everything. The reason The Rock eats this way, is because it helps him lose weight and gain muscle. Also, Dwayne Johnson’s trainer and nutritionist, George Farah, says about a high protein diet:
Too many bodybuilders rely on carbohydrates when they’re trying to add muscle mass. To add muscle mass, you have to increase your total calories. When you eat an excess of carbs, they really help you put on weight, but a lot of that is water and body fat. If you carry a lot of water and fat, your body won’t allow you to carry on more muscle. The leaner you stay, the more muscle you can add.
A recent tweet from The Rock about his diet tweets:
My current diet is a 14 week prep to shoot Hercules. 7 meals a day. Protein/carbs/greens. Zero fat. It’s a bit#$.
(The Rock diet includes trace amounts of fat from the foods he eats. Plus, a tbsp. of fish oil at night. But, there’s no main source of fat in The Rock’s diet. Except, on his cheat day, see below).
The Rock diet changes from movie to movie. If he needs to get lean, he focuses on lean protein, starchy carbs, and greens to stay lean. When his movie role calls for a thicker look, like Roadblock in G.I. Joe: Retaliation, he adds more carbs to his diet. For example, he loves sweet potatoes, oatmeal, and even white rice (The Rock’s favorite). Dwayne Johnson says about “The Rock diet”:
In terms of eating, it all depends on what I’m dong that day. It all depends on what the goal is. Right now I’m prepping for Hercules, so the diet is a crazy diet. I eat six to seven times a day. A lot of it is fish or carbohydrates. It’s so boring!
One of the reasons why The Rock diet was so extreme, was because in Pain & Gain Dwayne Johnson wants to look the part of an ex-prisoner:
I bulked up for this. I added 10 to 15 pounds for this. I was coming off G.I. Joe, and was a lot leaner and in different condition. But this character spent a lot of time in prison. As we know prison life there is…these guys who train as much as they possibly can all day and eat as much as they can. So the look I wanted was bulky, big, and dangerous.
Dwayne Johnson: The Rock Diet Highlights
The Dwayne Johnson “The Rock” diet highlights:
- chicken and fish for lunch, with a bed of greens
- protein shakes throughout the day
- broccoli, cauliflower, and white rice
- either chicken or fish for dinner.
- 60 grams of protein per meal
- 7 meals a day
A lot of the Dwayne Johnson diet comes from what Hugh Jackman says about his diet for Wolverine:
I got the diet from Dwayne Johnson. He put on 25 pounds for his last film, and I saw him. And I was like, Wow! So when I called him up, he gave me his exact diet. Basically, it’s steak or chicken, broccoli and cauliflower. Sometimes, rice, but only till lunch. That’s it. Seven times per day. It’s like a job in itself.
Dwayne Johnson: The Rock Diet For Pain & Gain
In addition to whey protein mass gainer shakes throughout the day, Dwayne Johnson focuses on lean proteins and complex carbs. For the Pain & Gain diet, here’s what The Rock was cooking:
- 10 oz. beef or chicken, 2 cups oatmeal, 2 whole eggs, 2 cups broccoli
- 8 oz. fish (cod), 12 oz. sweet potatoes, 2 cups steamed veggies
- 8 oz. chicken, 2 cups white rice (his favorite), 2 cups cream of wheat
- 8 oz. fish (cod), 2 cups white rice, 1 cup steamed veggies
- 8 oz. beef, 12 oz sweet potatoes (baked), 1 cup green salad
- 8 oz. fish (cod), 2 cups white rice, 1 cup green salad
- 30 g. casein protein powder, 10-egg omelet, 1 cup veggies, 1 tbsp. fish oil (before bed)
The key to the Rock diet is that he has all his meals prepared in advance. This way The Rock has no choice but to stick to his diet (and dream about his next cheat day). If following his diet at home, invest in some Tupperware. Prepare your meals in advance. Fill your fridge with nothing but your meal plan. The Rock recently tweeted this picture of his fridge for his movie, Hercules:
The Rock Workout and Diet for Hercules
The Rock workout for Hercules has been 6 months of lifting, dieting, and conditioning. The Rock workout was very similar to Pain & Gain. The Rock did have to look a bit leaner, so his leg training was higher volume. On Instagram, The Rock shares some clips doing legs from his workout. The Rock says about his legs workout for Hercules:
Leg Press. 2 warm up sets. 3 working sets. 50 reps per set. Triple drop set for 3rd and final set. Yes, this sh$% is designed to burn. Badly. One legged hack squat machine lunge. Slow tempo: 2 seconds down, 2 second pause at the bottom of movement, 2 seconds up. Rep Range: Failure.
The Rock also added Incline Dumbbell Flys (4 sets of 10-12 reps) to his chest workout for Hercules. The Rock diet for Hercules includes 7 meals and 1 shake (post-workout). The Rock wanted to be leaner and meaner for Hercules. So, his workout and diet changed a tiny bit. The Rock diet for Hercules is still very similar to Pain & Gain.
The Rock posted his diet for Hercules on Twitter:
- Meal #1: 10 oz. steak fillet, 4 egg whites, 5 oz. oatmeal or cream of wheat (measured dry)
- Meal #2: 8 oz. chicken, 2 cups white rice, 1 cup broccoli
- Meal #3: 8 oz. halibut, 2 cups white rice, 1 cup asparagus
- Meal #4: 8 oz. chicken, 12 oz. baked potato, 1 cup broccoli
- Meal #5: 8 oz. halibut, 1.5 cups white rice, 1 cup asparagus
- Meal #6: 8 oz. steak fillet, 9 oz baked potato, 1 cup green salad
- Meal #7: 30 g. casein protein powder, 10-egg omelet, 1 cup onions, peppers, mushrooms, 1 tbsp. fish oil (before bed)
One of The Rock’s cheat meals for Hercules is 3 pizzas, 16 donuts, and 4 muffins. #EpicCheatMeals. At the end of his 6 months of training, he had some tequila and halibut with his girlfriend, Lauren Hashian. Here is a recent picture of The Rock’s arms on the set of Hercules:
The Rock Diet Tweets
On June 29th The Rock tweets about his Hercules diet:
As a kid I mixed Frosted Flakes and Golden Grams every AM. Steak, eggs whites & Cream of Wheat just ain’t the same.
A Mar 17th tweet from @TheRock tweets about his diet:
Pre-workout meal: cod & white rice. Looks like crap, but.. taste like crap too.; Shovel it in #SpoonThugggin
A week later The Rock tweeted about his diet:
Pre-workout breakfast: chicken breast, white rice & cream of wheat. Stir, shovel in & go. #BrowneckThuggin
The Rock Diet: Dwayne Johnson’s Cheat Day
The Rock Diet includes a cheat day, where Dwayne Johnson’s motto is “Treat yourself, don’t cheat yourself.” On this day he treats himself to:
- 12 Pancakes with Syrup
- 4 Double Pepperoni Pizzas
- 24 brownies and a Jug of Milk
The Rock Diet: Timing and Bulking Up
Each meal listed above is spread about 2 hours apart. For Pain & Gain, Dwayne Johnson added 15 pounds of weight gain to his body on this diet. The Rock says there’s a right way and a wrong way to diet. To gain weight for a film, you need a high protein / fibrous carbohydrate diet. About a proper diet, Dwayne Johnson says:
There’s a right way and a wrong way to bulk up for a film. The wrong way is to eat as much garbage as you can for weeks on end, which actors have the tendency of doing. It’s unhealthy and puts an incredible amount of stress on your body, joints, tendons and digestive system. The right way is to bulk up with good, complex carbs and protein/fat sources.
Dwayne Johnson: The Rock Supplements
Dwayne Johnson admits to taking steroids as a teenager. But, he says he’s not sure if they were even steroids. He only took the oral kind, and says they didn’t do anything for him. Now, The Rock takes a smart approach. Based on recent interviews, The Rock consumes the following supplements:
- Hydrolized Whey Protein Shakes
- Branched-chain amino acids (BCAA’s)
The Rock Body, Height & Weight
So, this is what it took, for The Rock to get his current body. He has starred recently in G.I. Joe Retaliation, Fast & Furious 6, Wrestlemania, and Pain & Gain. His next movie is Hercules, where he is taking a similar workout and diet approach. The Rock’s weight is 260 pounds (120 kg) and The Rock’s height is 6′ 5″ (196 cm).
The Rock Workout Videos
Here’s an older Dwayne Johnson workout. The Rock workout video seen here was filmed in 2010:
Here’s The Rock Workout with Brock Lesnar for Wrestlemania:
Here’s The Rock’s trainer, George Farah, talking about training and nutrition. Farah also trains Mr. Olympia runner up, Kai Greene.
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