Dwayne “The Rock” Johnson Workout

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Dwayne-“The Rock”-Johnson-Workout

The workout we have come up with today to post is the Dwayne “The Rock” Johnson Workout! This one is inspired by the physique that Dwayne “The Rock” Johnson has built throughout his career as a professional wrestler and actor. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Dwayne “The Rock” Johnson Stats:

Height: 6’5″
Weight: 260 pounds (approximate)
(Information discovered from Wikipedia.)

Dwayne “The Rock Johnson Workout Routine

The Rock Workout Monday Routine – Chest & Shoulder
  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Chest Day)
ExerciseSetsRepsRestNotesData
Dumbbell Incline press4Pyramid45 secsBoth Arms
Dumbbell Incline press2Pyramid45 secsAlternating
Chest Flys with Dumbbells4Pyramid45 secsFlat Bench
Dumbbell Bench press4Pyramid45 secsBoth Arms
Dumbbell Bench press2Pyramid45 secsAlternating
Seated Overhead Press4Pyramid45 secsDumbbells
Dumbbell Front Raises4Pyramid45 secs
Dumbbell Side Raises4Pyramid45 secs
Bent-Over Lateral Raises4Pyramid45 secs
Cable Flys4Failure00 secsSupersetSSet #1
Dips Until Failure4Failure45 secsSupersetSSet #2
The Rock Workout Tuesday Routine – Legs & Back
  • 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Legs & Back Day)

Tuesday Workout:

ExerciseSetsRepsRestNotes
Seated Leg Presses4Pyramid45 secs
Lying Leg Curls4Pyramid45 secs
Smith Machine Lunges4Pyramid45 secs
Stiff-Legged Deadlifts4Pyramid45 secs
Box Jumps32045 secs
Calf raises32045 secs
Dumbbell Rows4Pyramid45 secs
Lat pull-downs4Pyramid45 secsWide Grip
Lat pull-downs #24Pyramid45 secsNarrow Grip
Seated Pulley Rows4Pyramid45 secs
Barbell Shrugs38-1045 secs
Heavy DB Shrugs310-1245 secsDumbbells
The Rock Workout Wednesday Routine – Arms
  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)

Wednesday Workout:

ExerciseSetsRepsRestNotesData
Triceps Push-downs3-48-1245 secsNormal GripGet the Pump
Triceps Push-downs3-48-1245 secsNarrow GripGet the Pump
Lying Tricep Skullcrushers3-48-1245 secsGet the Pump
Barbell Bicep Curls3-48-1245 secsGet the Pump
Preacher Curls3-48-1245 secsmachineGet the Pump
Dumbbell Hammer Curls3-48-1245 secsalternatingGet the Pump
Double Crunches32545 secs
Bicycle Crunches32545 secs
Reverse Crunches32545 secs
The Rock Workout Thursday Routine – Chest & Shoulder
  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Chest Day)

Thursday Workout:

ExerciseSetsRepsRestNotesData
Dumbbell Incline press4Pyramid45 secsBoth Arms
Dumbbell Incline press2Pyramid45 secsAlternating
Chest Flys with Dumbbells4Pyramid45 secsFlat Bench
Dumbbell Bench press4Pyramid45 secsBoth Arms
Dumbbell Bench press2Pyramid45 secsAlternating
Seated Overhead Press4Pyramid45 secsDumbbells
Dumbbell Front Raises4Pyramid45 secs
Dumbbell Side Raises4Pyramid45 secs
Bent-Over Lateral Raises4Pyramid45 secs
Cable Flys4Failure00 secsSupersetSSet #1
Dips Until Failure4Failure45 secsSupersetSSet #2
The Rock Workout Friday Routine – Legs & Back
  • 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Legs & Back Day)

Friday Workout:

ExerciseSetsRepsRestNotesData
Seated Leg Presses4Pyramid45 secs
Lying Leg Curls4Pyramid45 secs
Smith Machine Lunges4Pyramid45 secs
Stiff-Legged Deadlifts4Pyramid45 secs
Box Jumps32045 secs
Calf raises32045 secs
Dumbbell Rows4Pyramid45 secs
Lat pull-downs4Pyramid45 secsWide Grip
Lat pull-downs #24Pyramid45 secsNarrow Grip
Seated Pulley Rows4Pyramid45 secsDumbbells
Barbell Shrugs38-1045 secs
Heavy DB Shrugs310-1245 secsDumbbells
The Rock Workout Saturday Routine – Arms
  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)

Saturday Workout:

ExerciseSetsRepsRestNotesData
Triceps Push-downs3-48-1245 secsNormal GripGet the Pump
Triceps Push-downs3-48-1245 secsNarrow GripGet the Pump
Lying Tricep Skullcrushers3-48-1245 secsGet the Pump
Barbell Bicep Curls3-48-1245 secsGet the Pump
Preacher Curls3-48-1245 secsmachineGet the Pump
Dumbbell Hammer Curls3-48-1245 secsalternatingGet the Pump
Double Crunches32545 secs
Bicycle Crunches32545 secs
Reverse Crunches32545 secs
Sunday- Rest Day

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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