Dwayne Johnson, aka The Rock Workout

Dwayne Johnson, aka The Rock Workout

 

 

The Rock’s Workout History

From Bulky to Lean

When he started wrestling, Johnson realized that his bulky 280lb frame was not going to create an effective look. He had to get faster and leaner. By focusing on a proper diet plan and a workout built around hypertrophy, Johnson dropped 20lbs. He had a split routine where he worked one body part per day and did 45 minutes of fat burning cardio.

His new look combined with his playful personality helped turn The Rock into the People’s Champ. This helped propel Johnson into the Hollywood scene where he has starred in movies such as The Mummy Returns, The Scorpion King, Walking Tall, The Rundown, Doom, Gridiron Gang, The Game Plan, Get Smart, Race to Witch Mountain, Tooth Fairy and earn upcoming roles in The Other Guys and Faster.http://www.blogger.com/post-create.g?blogID=3879918151097998786
Dwayne Johnson’s first movies were mainly action films before he ventured in the world of comedy. With Faster, he’s coming full circle. Obviously, Johnson will need to stay in great shape since he plans on tackling superhero roles in the future%u2026Luke Cage, Namor, Martian Manhunter, Captain Marvel, and Race Bannon from Johnny Quest are possibilities.

The Rock cut his weight by 35lbs and cut his body fat in half, going from 14% to 7% by using the following workout routine:

 

Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Additionally, to avoid plateaus, Johnson would change various aspects of his strength training routine such as lifting tempo, number sets, reps, and rest time.

THE ROCK WORKOUT VIDEOS

 

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