Dwayne The Rock Johnson Work Out

Born on 2nd May 1972, Dwayne Douglas Johnson is an actor and partially retired professional wrestler. He is also extremely tall and muscular. His height is 6 feet 4 inches (1.93 meters) tall and his weight is 260 pounds (118 kgs). Johnson is a hard worker and his net worth is $165-$220 million.

Not only does he act and occasionally wrestle, but he also holds a Bachelor’s degree in Criminology and Physiology. He also used to play American football and played for the Miami Hurricanes when he was in college until an injury ended his football career. When he used to wrestle, he was also very famous and known by a few names in the ring, such as Rocky Maivia and Flex Kavana. The most famous name that has stuck with him throughout his career is The Rock.

His success in wrestling comes as no surprise since his grandfather and father (Rocky Johnson) were both wrestlers – the latter also trained him. He was named the 1st 3rd-Generation wrestler of all time by the World Wrestling Entertainment (WWE). He has won the World Heavyweight Championship two times and has also won the World Championship eight times.

Johnson is part Samoan; his grandfather, Peter Maivia, was a Samoan High Chief. He also belongs to a family famous for being professional wrestlers called The Anoaʻi family, although his relationship with them has no blood ties.

The Rock’s Weekly Heavy Workout:

Dwayne Johnson goes hard, carries heavy weights and never stops when the going gets tough. The first day is for legs, the second day is for back muscles. Each day he alternates between chest, legs, arms/abs and shoulders until the end of the week. Sundays are when the Rock rests since it is the last day of the week. Below, you will find details about the workout schedule he uses on a weekly basis.

1st Day of the Week Focusing on Legs Muscules:

Running, Treadmill (1 set, 30-50 minutes), Barbell Walking Lunge (4 sets, 25 reps),

Leg Press (4 sets, 25 reps), Barbell Squat (4 sets, 12 reps), Hack Squat (4 sets, 12 reps)

Hack Squat; single leg (4 sets, 12 reps), Romanian Deadlift (4 sets, 10 reps), Seated Leg

Curl (3 sets, 20 reps), Thigh Abductor (4 sets, 12 reps)

2nd Day of the Week Focusing on Back Muscles:

Running, Treadmill (1 set, 30-50 minutes), Wide-Grip Lat Pull-down (4 sets, 12 reps)

Bent over Barbell Row (4 sets, 12 reps), One-Arm Dumbbell Row (4 sets, 12 reps)

Barbell Deadlift (3 sets, 10 reps), Pull-ups (3 sets to failure),

Dumbbell Shrug (4 sets, 12 reps), Inverted Row 3 sets failure),

Hyperextensions (Back Extensions) (4 sets, 12 reps)

3th Day of the Week Focusing on Shoulder Muscles:

Running, Treadmill (1 set, 30-50 minutes), Dumbbell Shoulder Press (4 sets, 12 reps)

Standing Military Press (4 sets, 12 reps), Front Dumbbell Raise (4 sets, 12 reps)

Side Lateral Raise (4 sets, 12 reps), Reverse Machine Flyes (4 sets, 15 reps)

Seated Bent-Over Rear Delt Raise (4 sets, 12 reps)

4th Day of the Week Focusing on Arms\Abs Muscles:

Running Treadmill (1 set, 30-50 minutes), Dumbbell Bicep Curl (4 sets, 15 reps)

Hammer Curls (4 sets, 15 reps), Spider Curl (4 sets to failure)

Triceps Pushdown (4 sets, 15 reps), Overhead Triceps (3 sets, 15 reps)

Hanging Leg Raise (4 sets, 20 reps), Rope Crunch (4 sets, 20 reps)

Russian Twist (4 sets, 20 reps)

5th Day of the Week Focusing on Legs Muscles:

Running Treadmill (1 set, 30-50 minutes), Barbell Walking Lunge (4 sets, 25 reps)

Leg Press (4 sets, 25 reps), Leg Extensions (3 sets, 20 reps), Barbell Squat (4 sets, 12 reps)

Hack Squat (4 sets, 12 reps single leg), Hack Squat (4 sets, 12 reps)

Romanian Deadlift (4 sets, 10 reps), Seated Leg Curl (3 sets, 20 reps)

Thigh Abductor (4 sets, 12 reps)

6th Day of the Week Focusing on Chest Muscles:

Running, Treadmill (1 set, 30-50 minutes), Barbell Bench Press (4 sets, 12 reps),

Incline Dumbbell Press (4 sets, 12 reps) Dumbbell Bench Press, (4 sets, 12 reps)

Flat Bench Cable Flyes (4 sets to failure), Incline Hammer Curls (4 sets, 12 reps)

Dips – Chest Version (4 sets to failure)

Rest for 7th day

 


Read More About The Rock and His Amazingly Powerful Diet

Coming Soon The Rocks Films, App Games and Books

 

 

 

 

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