Dwayne Johnson’s workout routine

13-10-2015
 / 5.0

Please log in to rate this article! Log in/Registration

This is a 5-day split routine the Rock allegedly followed when he was preparing for the shooting of “The Scorpion King”. Yeah, sure: we might never know if it is true or not. Nevertheless, it’s worth a try, once it was associated with the Rock :) If he really used this plan, one thing is for sure: he trained only one muscle (group) per day so he could bomb his muscles with maximum focus. Well, this is definitely something we agree with.


1 Day: Shoulders

Machine shoulder press: 3 sets starting from 20 reps in a pyramid pattern

Supersets:
Lateral raise: 3x8
Front dumbbell raise: 3x8

Cable bent-over lateral raise: 12, 10, 8, 6, 4

Shrugs on a Hammer Strength machine: 12, 10, 8, 6, 4

2 Day: Back

Wide-grip pull-down to the chest: 12, 10, 8, 6, 4

Close-grip pull-down: 12, 10, 8, 6, 4

Alternating machine rows: 4x12

Hyperextension: 15, 15, 12, 12 (with weights in a pyramid pattern)

3 Day: Legs

Leg press: 25, 20, 18, 16 + 25 reps with the initial weight

Lunges on a Smith machine: 4x8

Leg curls: 12, 10, 8, 6 + 12 reps with the initial weight

Standing calf raise: 6x16

4 Day: Arms

Standing alternating dumbbell curls: 12, 10, 8, 6, 4

Biceps on a Scott machine: 12, 10, 8, 6, 21, 21 (the last 2 sets are 21s: 7 reps in the upper half of the motion range; 7 in the lower and 7 in the full motion range.

Cable pushdown: 12, 10, 8, 6, 20 (drop sets)

Cable overhead tricep extensions: 12, 10, 8, 20

Alternating tricep pushdowns with reverse grip: 2x15

5 Day: Chest

Incline dumbbell press: 12, 10, 8, 6, 4

Dumbbell bench press: 12, 10, 8, 6, 4

Supersets:
Cable crossover: 4x12
Dips: 4x15

The abs should be worked twice a week. Each time with an exercise of choice, on a day of choice, with 4 sets of 25 reps each.


Most popular this month
An eternal question many want to know the answer to: is the straight set or the pyramid pattern a more effective training method? Let’s see ...
We are delighted to see how our readers liked the article about working the pecs using a high rep routine. So here comes another version tha...
Okay, that must have hurt. Don’t be nervous, rhymes are over. Pectoralis muscles are the most problematic muscles for many. But problems are...
Phil Heath won the Mr. Olympia in 2011, defeating his former mentor Jay Cutler. But what kind of dietary and training regimen did the youn...
A champion can always say something new. You can always learn some new tricks you can incorporate in your training program. Some of these mi...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!