If you want a challenge, the rock workouts are just what you need. These are the tough workouts that Dwayne Johnson, also known as “The Rock,” does to get his amazing body. The Rock always does his best, whether getting ready for a movie part, a wrestling match or just staying in shape.
In this article, you will learn about some of the rock workouts he has shared with his fans and followers. You will also learn the rock workout time and how he follows his rules and times.
By the end of this piece, you’ll be motivated to use rock workouts to take your fitness to the next level. Are you ready to get Rock?
Similarly, if you want to know Dwayne Johnson Workout Routine, then we have a complete guide for you that helps you out.
How The Rock Turned His Anger Into Strength: The Workouts That Made Him A Star
Before learning the rock workouts, we need to understand a little about him. Dwayne Johnson, also known as “The Rock,” has many skills. He started as a professional wrestler, became a TV star, and became a big deal in Hollywood. But he always shows off his great body, no matter what part he plays. The Rock workouts are not for people who are easily scared.
He was a wild teenager who got in trouble at school and was arrested more than once. He chose to use his anger to make himself stronger physically. If you want to get the rock workout routine pdf, you can get it online.
His body is hard to miss, and he always works on it. He trains harder and harder for each movie he does. BOXROX has found some of his workouts and tips to help you focus on your goals. The Rock 4AM workout is very popular online because most people sleep then. According to Celebritynetworth.com, Dwayne Johnson Net worth 2023 is estimated $800 million.
How Dwayne Johnson Stays Fit and Focused: His Workout Secrets
The rock workouts routine is strict and hard to follow and to keep the body and health in good shape. But when the gym was locked down, he thought about his friends and followers who couldn’t get in. He didn’t post videos of himself working out because he didn’t want them to feel bad or give up.
He always does cardio movements on an empty stomach first thing in the morning. This is one of his workout secrets. He has done this his whole adult life because he thinks it helps him burn more fat and speed up his metabolism. This is the short answer to the rock workouts routine.
Depending on his plan and goals, he runs for 30 to 50 minutes most of the time. He also likes to do different things for his cardio, like riding, swimming, and boxing. You can also learn about the rock workout split.
How to Train Like Hercules: The Rock’s Epic Workout Plan
Here we will discuss the rock Hercules workout. However, one of his most recognizable roles was as the legendary hero Hercules.
To fit the part, he underwent a rigorous training regimen, which he detailed in an interview with Muscle and Fitness. There is also an accessibility of the rock workout app where you can get the rock workouts routine.
The Rock Hercules workout schedule is as follows:
Day 1, yet again
Pull-ups: four sets to exhaustion
One-arm hammer row: 12 sets of 10 8 8
You should perform four sets of ten of the hammer strength two-arm row, three sets of twelve of the cable lat pulldown, three sets of twelve of the cable seated row, three sets of twelve of the cable face pull, and three sets of twelve of the cable straight-arm rope pulldown. Here are the rock workouts on day 1.
Day 2, rock chest workout
Barbell Incline Bench Press: 10-12-8-6 Reps
Adapting the Bench Press Weights Hammer Strength Incline Presses: 4 sets of 12 – 12 reps on the flat bench and four sets of 12 cable crossovers. Fifteen bodyweight dips, three sets to failure, three sets until you can’t go on. This is the rock chest day.
Day 3 of Legs
The rock workouts on day 4 include Leg Presses: 4 x 25 Leg Extensions: 4 x 25 Four sets of fifty walking lunges with dumbbells: -40 Hack squats. I’ll need you to do 20 dumbbell Romanian deadlifts. Four rounds of 12 reps of lying leg curls, Four sets of 12 standing calf lifts, and five sets of 75.
Five sets of fifty calf lifts while seated
Day 4 Shoulders
- Twelve, ten, ten, eight reps of hammer strength shoulder presses
- Sitting dumbbell presses overhead, three sets of ten
- Standing lateral lifts, four sets of 12 reps
- Three sets of 20 repetitions of a one-arm cable lateral raise.
- Do four sets of 12 back delt flyes on the machine.
- Do ten lateral lifts in a bending position, four sets.
- This is the rock workouts routine for day 4 of Hercules’s movie.
The Rock arm workout, Day 5
Below is the rock arm workout which he did on day 5.
- 12 repetitions of the EZ bar preacher curl
- 12 repetitions of standing EZ-bar bicep curls
- Do 12 sets of the cable rope curl.
- Do 12 sets of the rope pushdown.
- Twelve sets of the overhead rope extension.
- Twelve sets of the bodyweight dip
This is the rock weekly workout routine that inspires most people.
Apart from this if you want to know Dwayne Johnson Net Worth then we have a complete article in which we discuss all of the source of income where he earns money.
How to Train Like Black Adam: The Rock’s Superhero Workout
Here, we will discuss the rock workout routine for Black Adam movie. Dwayne The Rock workouts are so intense that he developed “giant sets,” where he performs many exercises in rapid succession with as little time between them as possible. That’s how he gets those ripped abs and biceps for the Instagram feed.
We get a glimpse of his gym program for his latest heroic role as Black Adam; however, the number of reps and sets is unknown. Look at this.
Biceps and the rock back workout on Mondays
Shoulders, every Wednesday
Back and biceps on Thursdays
Triceps and chest are worked on Fridays with a big set of exercises until failure, including flies, chest presses, incline presses, and bodyweight dips. This is the rock workouts on different days.
The triceps’ long, lateral, and medial heads can all be strengthened by performing certain exercises.
On Saturdays, you can expect to work your legs with exercises like leg extensions, compound pressing, chain lunges, shark pit squats, and barbell squats (big set). Superset of calf raises and hamstring curls.
How to Train Like The Rock: His Ultimate Workout Routine
The Rock working out six times a week, and each session is dedicated to a different muscle group. The exercise routine was initially published in Man of Many.
The rock workouts begin with a cardio session lasting 30-50 minutes before eating anything. He then goes about his regular day before heading to the gym in the evening.
Legs, Day One
- Four sets of 25 reps of the barbell walking lunge
- Sets of leg presses: 4 x 25 reps
- Three sets of 20 reps of leg extensions.
- Squats with a barbell: 4 sets of 12 reps
- Squat Hacks: 4 x 12 reps
- Four sets of 12 reps of the single-leg hack squat
- Four sets of ten repetitions of the Romanian deadlift
- Three sets of 20 reps of seated leg curls
- Abductors of the thigh: 4 sets of 12 reps. This is the rock workouts day 1.
The Second Day: Looking Behind
- Extensive Grip Lat, The standard protocol for the pulldown is four sets of twelve reps.
- Barbell Row in a Bent Over Position: 4 Sets, 12 Reps
- He did 4 sets of Bench Press with 12 repetitions
- Barbell 310 reps of the deadlift.
- Three sets of pull-ups till exhaustion
- Bench Press – 8 repetitions per set
- Rowing While Inverted: 3 sets to exhaustion
- Four sets of twelve reps of hyperextensions (back)
The rock workout shoulders Day 3
Below is the rock shoulders workout, which he probably did on day 3.
- Shoulder presses with dumbbells: 4 sets of 12 reps
- Military presses, four sets of twelve reps
- Four sets of twelve reps of the front dumbbell raise
- Four sets of 12 reps of side lateral raises
- Machine Flyes in reverse, four sets of 15 reps
- Rear deltoid raises while seated (four sets of twelve reps). This is the rock workouts on day 3.
Arms and Abs, Day 4
Below is the rock arms workout which he did on day 4.
- Bicep curls with dumbbells: 4 sets of 15 reps
- Repeated sets of hammer curls: 4 x 15
- Exhausting four pairs of spider curls
- Triceps Four sets of 15 reps of the pushup
- Triceps Extensions: 3 sets of 15 reps
- Hope that you properly understand the Rock’s arm workout.
- Squats – 4 sets of 20 reps
- Do four sets of 20 reps of the rope crunch.
- Four sets of 20 reps of the Russian Twist.
Fifth Day: Legs
- Four sets of 25 reps of the barbell walking lunge
- Sets of leg presses: 4 x 25 reps
- Three sets of 20 reps of leg extensions.
- Squats with a barbell: 4 sets of 12 reps
- Squat Hacks: 4 x 12 reps
- Squatting with one leg only: 4 sets of 12 reps
- Four sets of ten repetitions of the Romanian deadlift
- Three sets of 20 reps of seated leg curls
- Abductors of the thigh: 4 sets of 12 reps. This is the rock workouts of legs on day five.
Chest Day 6
Below is the rock chest workout which he did on day 6.
- Medium Grip Barbell Bench Press: 4 Sets of 12 Reps
- Incline Press with dumbbells: 4 sets of 12 reps
- Bench Press with Dumbbells: 4 sets of 12 reps
- Four sets of cable fly on the flat bench to exhaustion.
- Incline Perform four sets of 12 reps of hammer curls.
- Four sets of chest-version dips till exhaustion.
Enjoy Your Cheat Meals!
Regarding training advice, this is as good as it gets. On Sundays, The Rock allows himself to eat whatever he wants. And when he cheats, he goes all out.
Conclusion:
Dwayne “The Rock” Johnson’s dedication to maintaining his incredible physique is on full display in The Rock Workouts.. Johnson channels his energy and drives into his intense workouts, which help him turn problems into strength.
His dedication to different ways of training and disciplined habits can inspire people who want to reach their fitness goals.
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