Dwayne “The Rock” Johnson has been a very busy guy lately and has several projects in the works including Faster coming in November, Fast and the Furious (Part V) and he will replace Brendan Fraser in Journey 2: The Mysterious Island (a 3D sequel to Journey to the Center of the Earth).
So how does he manage to stay in such good shape with such a busy Hollywood schedule?
“In terms of working out, it’s always been such a big part of my life, whether it’s been football, or karate and gymnastics when I was younger, or whether it’s been for sports entertainment.”
Most gyms are ill-equipped when it comes to conditioning The Rock’s body! He jokes that he has to improvise by getting people to stand on the weight stack. But as his career moved from pro sports to sports entertainment to film star, The Rock had to reassess his workout goals each time. For example, there was a 20-35-lb shift with each career change. He went from a 280-lb defense lineman to a 260-lb WWE superstar to a 225-lb Hollywood star.
In his WWE days, his workouts looked like this:
For the athletic Hollywood physique, The Rock’s workout philosophy is to train hard and fast, which is ironic considering the names of his movies. He is usually in and out of the gym in 45 minutes. His training starts out with a dynamic warm-up with 40 lb dumbbells. Then the focus shifts to high repetitions with short rest periods and lots of supersets.
Dwayne Johnson Workout
The Rock’s training schedule is 6 days a week with one day off and a 2-day split, focusing on four muscle groups per day.
Monday/Wednesday/Friday
- Chest, back, biceps, calves
- 5 sets, 15-20 reps, 30-second rest
- Cardio: 5-minute warm-up, 12 minutes at a target heart rate of 70-85%, and a 5-minute cool down
Tuesday, Thursday, Saturday
- Quads, hamstrings, shoulders, triceps
- 5 sets, 15-20 reps, 30-second rest
- Cardio: Cardio: 5-minute warm-up, 12 minutes at a target heart rate of 70-85%, and a 5-minute cool down
Originally published @ FITLODE.COM
