Rocks workout program

No need to repeat. I will make it more clear up above. So we do the cabe flies set and then dips until failure? Mine will have to be bench dips. Actually i wanted to ask. At my gym, it gets pretty crowded and they have one or two cable machines that are taken up the first part of the week thursdays its dead bc people dissapate the end of the week. I wanted to see if you had a substitute for the first part. Sure, you can replace cable flys with dumbbell flys.

While most chest exercises work the middle or upper part of your chest, dumbbell flys work the outer ares of your chest. The Rock is lucky, because he has a home gym to workout in. But, in a busy gym, you can superset with dips using the same bench you used for dumbbell flys. So, either use a bench press bench, or one of those stand-alone benches. Most gyms will have an assisted dips machine.

Try looking for that machine. Tailor your diet by eating the right amount of protein for your bodyweight. You always want to eat your protein combined with a starchy vegetable and a fibrous vegetable. The Rock diet is not for everybody, until you find how much protein is right for you. Guidelines for eating the proper amount of protein, while bodybuilding, are that you should eat 1. So, a kg person of lean bodyweight should be eating grams of protein.

A pound person should be eating 80 grams of protein. Likewise, a kg person should eat grams of protein per day. A pound person should eat grams per day. A pound person should eat grams of protein. Eating 7 meals a day, a pound person would want to eat 23 grams of protein per meal.

The Rock diet, in terms of the amount of calories he eats, is not for everybody. It is something that his trainer says you work up to. However, you should start eating the same type of meals. Adjust the calories so that it is right for you. Thank you, I was trying to figure out how much protein to eat. How do you figure out how many calories you should be eating?

Multiply your lean body weight x. So, x. Space it out, so that your body is constantly getting new sources of protein to repair and rebuild your muscles.

The exact amount varies from person to person. Also, make sure to get a whey or other protein shake in right after your workout. With each meal, you also want to have a fibrous vegetable and a starchy vegetable. Eggs give you not only protein, but healthy fats and cholesterol. Cholesterol, in moderation, is actually good because it is what your body needs to make testosterone and other hormones. Those two muscle groups r the biggest and most fatiguing to work out so is it such a great idea to work them out on the same day?

I was thinking about doing chest n shoulders, legs and biceps, and back and triceps? Or something like that. I was used to doing the splits you mention above, but am now using The Rock workout splits.

Feel free to stick to the workout splits you mention, or simply try The Rock workout splits and see what you think. The Rock has talked about how on exercises like one legged hack squats and seated pulley rows, he uses a slower tempo and holds each rep at the hardest part for 2 seconds. So, this is the day you use a slower tempo and extend some of the lifts for 2 secs to really work these larger muscle groups. I wish I knew exactly which lifts he holds for 2 secs.

Okay cool. Makes sense. One more question. Is there a replacement exercise for the smith machine lunges? The best replacement would be to do Weighted Lunges. You can grab one of those smaller barbells off the racks, use dumbbells, or go to the squat station and do heavy weighted lunges there. I would like to know where you get this information.

Did you yourself sit down and talk to Dwayne Johnson and he told you everything? I would like to know the validity of this program and the legitimacy before starting it. I source information from everything I can. I only use celebrities that are very vocal about their workouts, so that I know it is accurate.

Being a movie based around working out, there is a plethora of information about his workout. After all this, there are sometimes holes that sometimes need to be filled in. The key is to find the trainer, and understand their philosophy.

He is big on getting a lot of volume in on arms day. I hope that you see this reflected in the workout. Also, follow the links I have provided in the workout, and you will find a lot of substantiation. Thank you. There is plenty of bench on chest day, with both arms and alternating arms.

The Rock uses dumbbells for his bench press workouts. The Rock does deadlifts toward the end of his leg training. What many are surprised about is that The Rock does not do squats. This is because The Rock hurt himself in college while playing football at the University of Miami.

He now avoids olympic lifts like squats. I workout in the morning before work from am. Is it OK to have your rest-day and your cheat-day on separate days?

It will depend on your body type. The whole idea behind the cheat day is to give yourself a break from the insanity, and keep you motivated in the long run. I find that sometimes just fantasizing about my next cheat day helps keep me on the diet! Eating small meals all day long, I no longer feel sore. They get bigger by volume, not just resistance.

Your supplements are almost identical to mine. I just got a huge box of loot from bodybuilding. Your take? So, I wake up and work out on an empty stomach. So, yes that should totally work for you. Hey, can you please help me?

My friend, who is a personal trainer, said that this training method is only good if you take enhancements. Because he said that on each day you are doing approximately 20 sets per muscle group. Since this program also makes you do it twice a week you end up doing 40 sets per muscle group which leads to overtraining unless you are on enhancements.

Can you please explain this because I showed this to profs at my school and they too say the same. Recent studies show that the longer you have worked out, the harder it is to overtrain. One sign of overtraining, of course, is injury.

The Rock did sustain a hernia in So, there is concern there. At first, I did this workout while not holding true to the diet. That quickly lead to muscle fatigue-another sign of overtraining. Once I started eating just like The Rock, the soreness went away. Your fridge should look like that to aid recovery. The Rock was asked if he has ever taken steroids. His response was that he tried it when he was a kid, and it did nothing for him. The Rock takes fish oil at night. But, a recent study has linked fish oil to prostate cancer risk.

Fish oil gets cooked so high that you lose the omega fatty acids during processing. I prefer flax, chia seeds, and salmon. Bottom line, try it for yourself. Focus on form, breathing, nutrition, and supplementation.

But, if you do buy into The Rock workout, you will find it empowering. I urge you to try it, but make sure you have the diet, supplements, and proper form to back you up. I like your response. So far i have been able to keep up this work out by doing it at my own weight pace and starting out light to get used to it.

I dont get really as sore or as tired the next day as before i used to work out upper one day and lower the next day and always heavy. I literally started at 5, 10, 15, for some arms and chest and 50 for legs and have increase the arms by about 15 lbs and legs by about Slowly i am pick up my cardio and intensity 40 min on star master.

I look forward to the next week which is the last week in the pyramid and the going down to a mid lower weight. I do them both after work because its hard for me to think during the day if i wake up early. I wanted to ask you on taking another scoop of protein before the work out. After work, I go to the gym and make dinner for the evening so doing a post workout drink like some do make me feel OVER stuffed.

Dinner is family time so i like to keep that in the life balance schedule :. You need to get that protein shake in right after your workout. I encourage you to try to get it done any way you can. Your muscles break down when you lift weights. Since you work out hard, you want to gain something from that effort.

This guarantees that your body will always have what it needs, should it need to repair your muscles. I will keep it in and just adjust the dinner. Im confused with how much weight you start with. Since he figures out how much weight he can do 12 times, is that how much weight he uses in set 1 and decreases weight each set?

Or does he start out with lighter weight and increase weight each set so that by the 4th set hes using his 12 rep max weight? Judge it by how many reps you can do on the first set. Then, use the same weight and try to get that many done on the other sets as well. Also, I used to think there was something wrong with me. I could always lift a ton of weight for a lot of reps. But, on the 2nd or 3rd set…I would only be able to do a fraction of what I had just done.

I want to get in, and get out. When you say dumbbell flys for chest day on a bench, do you mean incline db flys or flat db flys? I have to wait for the movie, because that is when the Rock will do interviews about his workout. Major magazine publications will get the scoop on his exact routine for Hercules.

Only then, will I be able to make an exact Hercules workout. Once the Hercules workout is put together, I would suggest that as your sequel workout. Thanks for waiting! Ah ok! This workout and article was extremely motivational for me.

I workout since , gained some lean mass, muscles, but no big deal. Im exactly on the 5th week of this workout without skipping one day this far but could not avoid skipping one or another exercise due to appointments or tiredness and im getting pretty good results with this. Many thanks in advance Chris and keep up this awesome work! If you ever come to Rio, beers on me!

My pleasure Jesse. I agree, The Rock workout is motivating for me, as well. I looked in the mirror the other day, and it looked like my tricep had replicated itself. I will have to make it down to Brasil for Carnival sometime soon! It says the rocks weights session goes for 1. The Rock workouts for me usually go for about Different people are going to need different amounts of rest. The key is that you want to rest just enough time so that you can finish all your reps each set.

Weeks doing 6 reps of each exercise will require more rest between sets. Try going a bit slower, focus on proper form, and see if it gets you a better workout. Studies show that you want to minimize rest between sets to rev your metabolism for optimal fat-burning. I find that the only time to aim for under 60 seconds is if your working a smaller muscle.

I was looking at the arm workout; is there a pump set for each individual exercise? This workout is beastly and I plan on starting it fully within the next two weeks! Thanks for putting all the pieces together! Yes, get the pump before each individual exercise. The pump sets will help you get there. The Rock workout is a rush, my pleasure for putting it together, and it has totally reinvigorated my routine, as well. Should the cable flys supersetted with dips be done after the db bench press instead of after all the shoulder exercises?

Seems like the chest gets rest in the mean time if you do them at the very end. I see your point, as chest gets a break, while you focus on shoulders. You can go a bit lighter on the weight if you have to. Same with dips, you can use a weight-assisted dip machine and go till failure. I got done with this workout this morning, and can admit I was tired by the time I got to these exercises. Still, cable flys, for me, are always fun to do.

Dips at the very end are tough, but they make you look good. Cardio is done first thing in the morning. I do not know for sure if The Rock eats before his first cardio session, but it is likely he is on an empty stomach. I do know that most celebrity trainers have their clients do cardio on an empty stomach, first thing in the morning. This is by far the best way to burn fat. Your body naturally has minutes of energy reserves that can get you through a morning workout.

So, do cardio on an empty stomach first thing in the morning. The Rock does his primary workout later in the day, after a meal. Diet is vital to The Rock workout, as you want a constant source of energy and protein in your body all day long. The Rock uses supplements to get the most out of his workouts.

The most important is a protein shake right after your workout. This is when you have created millions of tiny micro-tears in your muscles that your body wants to repair. Getting protein into your system prevents your body from thinking it needs to break down your muscles further. I would suggest creatine as well. Creatine has been proven in scientific studies to help build lean muscle. Taking it with just a tiny bit of fruit juice before a workout, allows the creatine molecules to bind to the fruit juice.

This will allow your body to improve performance while lifting and build lean muscle after your workout. Some people say that it helps prevent you from feeling sore. Only when you can reach into the fridge every couple hours to grab a meal, are you guaranteed to stick to the diet. Diet is everything. Another question for you Chris. Im a pretty built guy, but with a bit of gut.

Should I stick to this diet completely? Also, from what I can tell as far as supplements, its a multi-vitamin in the morning, some creatine before the workout, a hydrolyzed whey shake after the workout, a cassein protein shake at the last meal and fish oil before bed? Also, a ten egg omelette seems like a ton of cholesterol. Could this be substituted with some egg whites? Focus on. Regarding eggs, the reason why you want to eat whole eggs is actually because of the cholesterol.

The reason is that your body needs cholesterol to produce testosterone. But yes, you can do a mix. I usually do about 8 eggs 4 whole, 4 egg whites. Just to clarify, we are supposed to do chest and shoulder twice a week?

Week 1: 4 sets x 12 reps Week 2: 4 sets x reps Week 3: 4 sets x reps Week 4: 4 sets x reps. For arms, you do the Pump set and then sets of for each exercise. So yes, do a Pump set for each exercise. The reason for this is that your arms are small muscles. Mon-boxing and running Thu-chest, biceps, abs Wen-boxing and running Thr-back, triceps and abs Fri-boxing and running Sat-legs shoulders and abs.

Your schedule looks fine. However, if you want to combine boxing with The Rock Workout the split would look like:. In addition, you have to think about the diet side of the equation. Study the diet plan and eat like The Rock to get bigger. You may not have to eat as many calories as him. But, make sure to eat a protein, starch and fibrous vegetable every hours to allow your body to repair muscle and get bigger.

Another idea would be to box in the morning, and weight train in the afternoon. The Rock has spent over 20 years working out, so his body is more adapted to training each muscle group twice per week. You may find that hitting each body part once a week gives you results. Yes, it is. Most sources are listed in the article.

In addition, The Rock is very active on Twitter and Instagram, so there is a ton of information available regarding The Rock workout. To have really great running form, you need a strong core. A strong core allows you to really drive your knees forward, and kick them back behind you. If your abs are sore, it will affect everything else. This is why diet and recovery are so important.

The key to carbohydrates on The Rock diet is to use slow-burning complex carbohydrates. This diet has been formulated for what a bodybuilder would do 12 weeks out from a contest.

So, if you are looking to be in the best shape of your life, stick to those carbohydrates. In the longer term, sure it is okay to eat fruits. Fruits have a ton of antioxidants and phytochemicals that are part of a healthy diet. But, a lot of that weight is water and body fat. Carbs drive up your insulin release, making it easy for your body to stuff those excess calories into fat stores.

Carbs also carry water with them, so they can make you look bloated and soft. The advantage to working the same muscle group twice a week is faster results. When The Rock signs on for a movie, he often only has a couple months to prepare. So, he is determined to get the most results he can get in a short amount of time.

You want to eat every few hours to give your muscles everything they need. Stick to lean protein, fibrous vegetables, and slow-releasing complex carbohydrates. Can you tell me something? If we wanna get bigger eat good food etc.

For example fish salmon it says on gr 15grams are fat? So should we eat that then or that is good fat and how we know on other food when is good and when is bad fat. You want to avoid fats most of the day. The Rock usually eats 2 whole eggs for breakfast, but then avoids fat until dinner time. So, you want to stick to meals that have a lean protein, a fibrous vegetable, and a complex carbohydrate for optimal results. The Rock diet includes good fat sources at night.

This is so your body can convert the cholesterol in the fatty acids into testosterone while you sleep. The essential fatty acids in these foods will help repair your muscle tissues, improve your mood, and keep your brain functioning at optimal levels while you sleep. You are pyramiding up in weight. So each week, try to lift heavier weight, but less reps. After the 1st month, you start back at week 1. Hopefully, you have gained strength, and can use an even heavier base load.

Less than 8 weeks out from your target date, eliminate cheat days altogether. The Rock obviously trains for his movie and wrestling roles. Do you do 4 sets of the same activity and then switch to the next activity or do you do 1 set of each activity before doing a second set? Can you believe this powerful wrestler also graduated from the University of Miami with a bachelor of general studies in physiology and criminology!

Read here about all the nominations and winning awards he has collected over the years. You need to become disciplined like never before in your life if you want to look like Dwayne Johnson. Working out anchors my day. For me, training is my meditation, my yoga, hiking, biking, therapy all rolled into one.

I love it. He told Bodybuilding that he likes to get his day started on the right footing mentally and physically. Usually, he will do four sets of each exercise as seen below, with 12 repetitions on each set. He will take seconds rest in between. Dwayne says anyone who follows his program needs to be mentally prepared. He says the muscles in the arms are usually small and will get burnt out quickly if you train them with massive weights.

You want to train your biceps and triceps with high intensity and proper form to have the right pump. Follow us on Facebook for updates about more articles like this one! The rock is just something else. No sane person would attempt his workouts or eat as many meals as he does. Even though I modify it a bit to suit human capabilities. You are my main inspiration to crush my daily goals.. Thanks man. Search Supps See more "Close Cart". Best Sellers See more "Close Cart".

Shop by Goal See more "Close Cart". With this Project Rock Terry at your disposal, you can do the very same thing. Project Rock 90 Bag — Durable, adjustable, intelligent, and pleasing to the eye, the Project Rock 90 Bag will have you rolling up to the gym in sporty style. Are you ready to bring out your inner Hercules? On the contrary, The Rock workout routine is pretty much as demanding as modern fitness can get.

That said, his workout routine is always pretty intense. It kicks off with minutes of cardio on the elliptical cross trainer first thing in the morning. After that, he eats a hearty, protein-packed breakfast. All the while, The Rock is cranking his ultimate music playlist, presumably on his namesake headphones or earbuds.

On the seventh day, he rests…and eats gobs of ice cream if his legendary Instagram feed is anything to go by. We only mention this because we would never want you to bite off more than you can chew by eating everything he eats and lifting everything he lifts.

Intensity is good. Overdoing it, bad. Prepare to get busy with the kettlebells, barbells, and dumbbells. Your chest will be sore, your legs will be sore, your triceps will be sore, your everything will be sore, but it will be worth it in the long run.

Epic pain, epic results, as the man himself likes to say. When he's not building mass, The Rock tends to eat about five meals per day. When training for a film role, he eats as many as seven meals a day. The Rock's diet includes steak, egg whites, oatmeal, chicken, protein shakes, veggies, fish, orange juice, rice, and potatoes, amongst other foods. The Rock typically works out six days a week. He starts off with minutes of cardio before moving on to strength building later in the day.

On each day, he focuses on a specific muscle group or area. Jacob Osborn is an accomplished author and journalist with over 10 years of experience in the media industry.

Now based in Portland, Oregon, Jacob specialises in entertainment, technology and alcohol reporting. You might find him crate-digging at the nearest record store or sampling whisky at the nearest bar. He daydreams of travelling around the world, but for now, the world will have to come to him by way of lifestyle products, gear, gadgetry, and entertainment.

Let's call it a happy compromise while he saves up for the next big trip.