Just about everyone knows Dwayne Johnson A.K.A The Rock is no slouch. The actor and part-time wrestler is one of the hardest working men on the planet and is having a hell of a run in Hollywood as he features in release after release. Yet he still finds the time to work out five or six times a week and is said to have a crew carry his gym equipment all around the world to accommodate his traveler lifestyle.
It doesn't take more than one glance to notice that The Rock is fit as a fiddle. But how does he maintain such a Godlike physique?
Fortunately, the man makes little secret of his workout regimen so you could be training the very same way he does if you pay some attention, although he claims not to stick to one thing for too long.
"My workout is constantly changing and adapting, but for the most part, I do four sets of 12 reps with a 60-90-second rest. I don't play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability,” he told Bodybuilding.com.
One of the biggest keys to Johnson's success is that he wakes up really early. Getting a jump on the rest of the world on a morning has proven to be quite effective in many areas, and the Skyscraper star starts his day (every day) with 30-50 minutes of cardio from 4:30 am, before hitting the weights.
Burning love. 1st workout in my IRON PARADISE aka the traveling circus here in Hawaii Finishing off legs with my Pit Shark - 3 sets, 15 reps, 400lbs, 10 second pause for first and last rep. It’s a bitch of a closer, especially that last 10 second burn, but extremely productive for the gain. #IronParadise #HawaiianStyle 🤙🏾
He focuses his workouts on specific body parts, as most gym goers do, over the course of six days, working on his legs, back, shoulders, chest biceps and triceps.
The 46-year-old does a variety of squats and leg presses for his legs - as heavy as he can manage - and hits his shoulders with shoulder presses, dumbbell raises, side lateral raises and more cardio.
These are called the “Hobbs Beef Piston Power Thrusts” 😂🥩 with 405lbs with a 15sec burn, churn and hold at the end. Training and dieting extremely hard for the next 16 weeks to be in the strongest & best shape I can be in for my HOBBS & SHAW film. This isn’t just another FAST & FURIOUS movie, it’s a spinoff opportunity to build out and grow the franchise and characters properly (taking a page out of MARVEL’s book) for audiences around the world to enjoy. Fans have been asking for this spinoff for years and I’m happy to say finally, their wish is my command. Let’s have some FUN. #AudienceFirst #SevenBucksProds #UniversalStudios #HobbsAndShaw #HardestWorkerInTheRoom
The actor, now the second-highest paid in the world, alternates between free weights, machines and bands to maximize his gains but stresses on the fact that he goes very heavy when dealing with weight.
He claims to work out by “grabbing the heaviest sh*t possible,” but you don't have to start off that way as you could seriously hurt yourself. The main ingredients here are dedication and the will to put in the hard work on an almost daily basis.
The Rock's gym sessions usually last an hour and 15 minutes or so, except if he plans to hit the weight room again at night.