In this article, you’ll learn about the rock workout routine that will get you impressive muscles and build a strong body.
This article will introduce you to the rock workout routine, that will help you get impressive muscles and a strong body. Before that, let us introduce you to the source of this routine and the reason for its name.
Dwayne Johnson (The Rock), a wrestling player joined Hollywood and became one of its heroes, he also became an inspiration for young people who love action films, wrestling sports, and bodybuilding.
Dwayne started his life in American football, but he suffered an injury that left the game in its wake. Later, he was attracted by the sport of wrestling, and he fought it until he became the most famous wrestling player in all.
As we all know in 2001, he appeared in his first movie in Hollywood which was produced by his wife at the time. Then he became famous, but he never left his exercises or maintaining his body.
So how do you get the same body as Dwayne Johnson (The Rock)? and how you will follow The rock workout routine.
Important Things To Follow To Getting The Rock Workout Routine
First: Fixed Routine
You should always stick to a consistent routine in everything such as when you wake up, exercise, eat food, and in-between meals. On the other hand, you can allow yourself to have some fun sometimes, like staying up late to maintain your overall health.
Second: Healthy Food
If you want to easily follow the rock workout routine you should do as Dwayne always do, then you have to wake up at four in the morning every day to eat a hearty meal that provides you with the energy for your strenuous exercise that you should start between five and six, your meal should consist of protein such as chicken or meat with scrambled eggs.
It is a method and diet for lovers of bodybuilding and wrestling, based on high levels of protein such as meat, chicken, fish, eggs, mushrooms, milk, yogurt, and healthy carbohydrates such as wheat, oats, and legumes that are mixed between them, as well as vegetables and fruits of course.
As Dwayne relies on eating eight meals in a day, you can follow this rule too. In which 4 meals are rich in protein, two are full of healthy carbohydrates, and two are vegetables and fruits.
Third: Continuous and Progressive Exercising is The Main Thing of The Rock Workout Routine
If you have not exercised before, you must first follow up with a specialist to start from light exercises gradually to reach the stage of strenuous exercise such as Doyen’s sports.
But if you’ve been trying exercises for a while, we can show you the Dwayne workout routine.
Dwayne relies on a wonderful system that does not cause any problem to build muscle as he eats healthy food as we mentioned. But he also exercises 5 days a week and divides exercises throughout the week. So that he takes care of a muscle every day separately. That’s why this program builds muscles and does not cause severe fatigue to the body.
You can start the following workout routine and gradually increase it with the advice of a sports specialist to explain to you what suits your situation.
The Rock Workout Routine
First Day: Legs
- You can start by running for (30-50 minutes)
- Then move to Barbell Walking Lunge (do them as 4 sets and 25 reps)
- Leg press (Also, do them as 4 sets and 25 reps)
- Now try Leg Extensions (It’s better to do them as 3 sets and 20 reps)
- Barbell Squats (4 sets and 12 reps)
- Hack Squats (This one is also for 4 sets and 12 reps)
- Romanian Deadlift (4 sets and 10 reps)
- Now its time for a Thigh Abductor (Do them as 4 sets and 10 reps)
- Finally, Seated Leg Curls ( for 3 sets and 20 reps)
Second Day: Back
- Start with running for (30-50 minutes)
- Then do Wide-Grip Lat Pulldown for (4 sets and 12 reps)
- Bent-Over Barbell Row (4 sets and 12 reps)
- Then do One Arm Dumbbell Row for (4 sets and 12 reps)
- Barbell Deadlift ( 3 sets x 10 reps))
- Now try Pull-Ups for ( 3 sets)
- Dumbbell Shrug (4 sets and 12 reps)
- Do Inverted Row for (3 sets)
- Finally, do Hyperextension (4 sets and 12 reps)
Third-Day of The Rock Workout Routine: Shoulders
- Begin with running (30-50 minutes)
- Then start Dumbbell Shoulder Press for (4 sets and 12 reps)
- Standing Military Press (4 sets and 12 reps)
- And then Front Dumbbell Raise (4 sets and 12 reps)
- Side Lateral Raise for (4 sets and 12 reps)
- Now, do Reverse Machine Flyes (4 sets and 15 reps)
- Finally, Seated Bent-Over Rear Delt Raise ( 4 sets and 12 reps)
Fourth Day: Arms/Abs
- Run for (30-50 minutes)
- Then go for Dumbbell Bicep Curl (4 sets x 15 reps)
- Hammer Curls (4 sets x 15 reps)
- Spider Curl (4 sets x 12 reps)
- And now do Triceps Pushdown (4 sets x 15 reps)
- Overhead Triceps ( 3 sets x 15 reps)
- Then Hanging Leg Raise (4 sets x 20 reps)
- Rope Crunch (4 sets x 20 reps)
- Finally, Russian Twist ( 4 sets x 20 reps)
Fifth Day of The Rock Workout Routine: Legs
- Start by running (30-50 minutes)
- Then do Barbell Walking Lunge(4 sets x 25 reps)
- Leg Press (4 sets x 25 reps)
- Then Leg Extension ( 3 sets x 20 reps)
- Barbell Squat (4 sets x 12 reps)
- After that do Hack Squat (4 sets x 12 reps)
- Romanian Deadlift for (4 sets x 10 reps)
- And Seated Leg Curl (3 sets x 20 reps)
- Finally, Thigh Abductor (4 sets x 12 reps)
Sixth Day: Chest
- Start with running for ( 30-50 minutes)
- Then Barbell Bench Press, medium grip ( 4 sets x 12 reps)
- Incline Dumbbell Press (4 sets x 12 reps)
- Then do Dumbbell Bench Press (4 sets x 12 reps)
- Flat Bench Cable Flyes for (4 sets x 15 reps)
- Incline Hammer Curls (4 sets x 12 reps)
- Finally, Dips, Chest Version (4 sets x 10-12 reps)
Seventh Day of The Rock Workout Routine: Rest
And on the seventh day, you should rest. It’s always important to allow your body to recover, and that goes double when looking at the massive volumes shown above. However, a diet can make or break a body, so when looking at what makes The Rock, “The Rock”, then it’s just as important to look at diet.
