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Get Huge With The Rock’s Incredible Weekly Workout Plan!

Rocky Works Out Only Five Days A Week!

t always baffles me how The Rock finds the time to be such a successful actor (just shy of being 2017’s highest grossing actor), businessman, presidential candidate (!?) and stay so freaking jacked. But thanks to great training habits like a super early wakeup call, a good diet (with cheat meal pancakes) and some heavy lifting, The People’s Champ continues to be so ripped at 45-years-old.

The Rock’s trainer, Dave Rienzi, has been working with the former wrestler since 2011 and recently revealed what an average week at the gym looks like. Interestingly, despite being a committed gym rat, Rienzi tells The Rock to limit his workouts to just five days a week for 45-60 minutes.

So without further ado, here’s The Rock’s typical week at the gym, as per Men’s Health.

Monday – Back And Abs

For this workout, and for the majority of his other workouts, The Rock does one set of 12 reps, one set of 10 reps and a final set of 8 reps for each exercise, upping the weight for every set. He then rests for 90 seconds between sets.

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Workout

Back

– Pull-ups
– One arm dumbbell row
– Reverse grip pulldown
– Cable row
– Stiff arm pullover with rope
– Barbell shrugs

Abs

For both abs moves do 3 sets of 20 reps. Rest for 60 seconds between sets.

– Rope crunches
– Hyperextensions

Tuesday – Chest And Calves

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Chest

– Incline dumbbell press
– Flat dumbbell press
– Incline fly
– Cable crossover (3 x 20 reps, high to low)
– Cable crossover (3 x 20 reps, low to high)

Calves

Do 3 sets of 50 reps for each all three exercises.

– Standing calf raise
– Leg press calf raise
– Single leg standing calf raise with dumbbells

Wednesday – Legs And Abs

Warm up

Hip flexor stretches, leg swings and kicks, foam rolling and glute bridges.

Legs

Take 90 seconds rest between sets.

– Leg extension (3 x 20 reps)
– Leg press (3 x 50 reps)
– Single leg press (3 x 20 reps)
– Dumbbell lunges (3 x 20 reps)
– Lying leg curls (3 x 15 reps)
– Romanian deadlifts (3 x 12 reps)

Abs

– Side plank (3 reps, hold for 60 seconds)

Thursday – Shoulders

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Workout

– Seated lateral raise (5 sets)
– Dumbbell shoulder press
– Side lateral raise superset
– Cable side lateral raise (no rest between sets)

Friday – Arms

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Workout

– Barbell curls
– Preacher curls
– Close grip cable curls
– V-bar pushdowns
– Single arm overhead triceps extension
– Rope pushdown superset with Leaning rope extension

Weekend

Rest!

And if you are looking for some motivation from the Rock, here’s a great motivational video that is sure to motivate your beyond sense.

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