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)
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Dumbbell Incline press | 4 | Pyramid | 45 secs | Both Arms | |
| Dumbbell Incline press | 2 | Pyramid | 45 secs | Alternating | |
| Chest Flys with Dumbbells | 4 | Pyramid | 45 secs | Flat Bench | |
| Dumbbell Bench press | 4 | Pyramid | 45 secs | Both Arms | |
| Dumbbell Bench press | 2 | Pyramid | 45 secs | Alternating | |
| Seated Overhead Press | 4 | Pyramid | 45 secs | Dumbbells | |
| Dumbbell Front Raises | 4 | Pyramid | 45 secs | ||
| Dumbbell Side Raises | 4 | Pyramid | 45 secs | ||
| Bent-Over Lateral Raises | 4 | Pyramid | 45 secs | ||
| Cable Flys | 4 | Failure | 00 secs | Superset | SSet #1 |
| Dips Until Failure | 4 | Failure | 45 secs | Superset | SSet #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:
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Seated Leg Presses | 4 | Pyramid | 45 secs | |
| Lying Leg Curls | 4 | Pyramid | 45 secs | |
| Smith Machine Lunges | 4 | Pyramid | 45 secs | |
| Stiff-Legged Deadlifts | 4 | Pyramid | 45 secs | |
| Box Jumps | 3 | 20 | 45 secs | |
| Calf raises | 3 | 20 | 45 secs | |
| Dumbbell Rows | 4 | Pyramid | 45 secs | |
| Lat pull-downs | 4 | Pyramid | 45 secs | Wide Grip |
| Lat pull-downs #2 | 4 | Pyramid | 45 secs | Narrow Grip |
| Seated Pulley Rows | 4 | Pyramid | 45 secs | |
| Barbell Shrugs | 3 | 8-10 | 45 secs | |
| Heavy DB Shrugs | 3 | 10-12 | 45 secs | Dumbbells |
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:
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Triceps Push-downs | 3-4 | 8-12 | 45 secs | Normal Grip | Get the Pump |
| Triceps Push-downs | 3-4 | 8-12 | 45 secs | Narrow Grip | Get the Pump |
| Lying Tricep Skullcrushers | 3-4 | 8-12 | 45 secs | Get the Pump | |
| Barbell Bicep Curls | 3-4 | 8-12 | 45 secs | Get the Pump | |
| Preacher Curls | 3-4 | 8-12 | 45 secs | machine | Get the Pump |
| Dumbbell Hammer Curls | 3-4 | 8-12 | 45 secs | alternating | Get the Pump |
| Double Crunches | 3 | 25 | 45 secs | ||
| Bicycle Crunches | 3 | 25 | 45 secs | ||
| Reverse Crunches | 3 | 25 | 45 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:
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Dumbbell Incline press | 4 | Pyramid | 45 secs | Both Arms | |
| Dumbbell Incline press | 2 | Pyramid | 45 secs | Alternating | |
| Chest Flys with Dumbbells | 4 | Pyramid | 45 secs | Flat Bench | |
| Dumbbell Bench press | 4 | Pyramid | 45 secs | Both Arms | |
| Dumbbell Bench press | 2 | Pyramid | 45 secs | Alternating | |
| Seated Overhead Press | 4 | Pyramid | 45 secs | Dumbbells | |
| Dumbbell Front Raises | 4 | Pyramid | 45 secs | ||
| Dumbbell Side Raises | 4 | Pyramid | 45 secs | ||
| Bent-Over Lateral Raises | 4 | Pyramid | 45 secs | ||
| Cable Flys | 4 | Failure | 00 secs | Superset | SSet #1 |
| Dips Until Failure | 4 | Failure | 45 secs | Superset | SSet #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:
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Seated Leg Presses | 4 | Pyramid | 45 secs | ||
| Lying Leg Curls | 4 | Pyramid | 45 secs | ||
| Smith Machine Lunges | 4 | Pyramid | 45 secs | ||
| Stiff-Legged Deadlifts | 4 | Pyramid | 45 secs | ||
| Box Jumps | 3 | 20 | 45 secs | ||
| Calf raises | 3 | 20 | 45 secs | ||
| Dumbbell Rows | 4 | Pyramid | 45 secs | ||
| Lat pull-downs | 4 | Pyramid | 45 secs | Wide Grip | |
| Lat pull-downs #2 | 4 | Pyramid | 45 secs | Narrow Grip | |
| Seated Pulley Rows | 4 | Pyramid | 45 secs | Dumbbells | |
| Barbell Shrugs | 3 | 8-10 | 45 secs | ||
| Heavy DB Shrugs | 3 | 10-12 | 45 secs | Dumbbells |
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:
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Triceps Push-downs | 3-4 | 8-12 | 45 secs | Normal Grip | Get the Pump |
| Triceps Push-downs | 3-4 | 8-12 | 45 secs | Narrow Grip | Get the Pump |
| Lying Tricep Skullcrushers | 3-4 | 8-12 | 45 secs | Get the Pump | |
| Barbell Bicep Curls | 3-4 | 8-12 | 45 secs | Get the Pump | |
| Preacher Curls | 3-4 | 8-12 | 45 secs | machine | Get the Pump |
| Dumbbell Hammer Curls | 3-4 | 8-12 | 45 secs | alternating | Get the Pump |
| Double Crunches | 3 | 25 | 45 secs | ||
| Bicycle Crunches | 3 | 25 | 45 secs | ||
| Reverse Crunches | 3 | 25 | 45 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.