Movie Blog: The Rock & His Intense Training Sessions

So we’ve seen Dwayne ‘The Rock’ Johnson in a ton of films since his original debut in The Scorpion King and over the years he’s gotten steadily bigger, harder and stronger for each role he takes on in Hollywood.

Now – you might think he’s not all that tough since I mean…he was a WWE Superstar and most of the stuff they get up to is all fake – well except the getting hurt part that is. What’s also not fake is the level of fitness and raw athleticism it takes to operate on that level of competitiveness on a daily basis. It’s no wonder The Rock took this fitness mindset with when he left The WWE and headed over to the movie industry.

See the thing about The Rock is, you won’t usually catch him doing the same workout routine – he customizes a new workout for every new role he takes on and let me tell you – it’s neither easy or fake.

Let’s take a look at 2 of  The Rock’s furious workout routines. Think you can do it?

The Dr. Bravestone Workout

The Rock says –

” For different roles, my condition and training and diet does alter. Depending on the role, it will really dictate the type of training I do. For ‘Hercules,’ it was a 22-week diet, while for ‘G.I. Joe: Retaliation’ it was about a 14-week diet, and for ‘Pain & Gain’ I wanted to come out looking bulky, big, and dangerous, so we adjusted accordingly. Then the intensity of preparation for the movies depends on the role. The training, nutrition, fight choreography, weapons training, and stunt planning are all altered accordingly. I always go in committed and try to make it the best it can be. For ‘Hercules,’ I wanted to respect the mythology, or with “Fast & Furious,” I wanted to respect this massive franchise. For the G.I. Joe movies, it was similar because it’s already an established brand and already an established character. You’ve got to look the part. ”

Arm Lat Pulldown
3 sets x 15 reps

Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.

One-Arm Dumbbell Row
3 sets x 12 reps

“Charles Glass-Style” Hammer High Row
4 sets x 12 reps

Superset: 4 sets x 12 reps
A. Wide-Grip Cable Rows (Use pulldown bar)
B. Rope Pullovers
Rest 45 seconds between supersets.

The Rock says –

” When I hit 40, I really began to start training smarter. I’ve always tried to educate myself on my nutrition, about supplements, what I’m eating, when I’m eating, exercises, calories, and so on. Eventually, I hired an awesome conditioning coach who helped me. He helped me prepare for a variety of these roles, and in between roles, hitting different things. And when we get into our 40s, all of a sudden we start feeling aches and pains. I take glucosamine and chondroitin for my poor joints. ”

Back (Hyper)extensions w/ Hands Behind Head
3 sets x 15 reps

Dumbbell Shrugs
4 sets x 20 reps

Standing Cable Flye
7 sets x 15 reps
Rest 30 seconds between sets.

Incline Flye
4 sets x 12 reps

One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps

Flat Dumbbell Press (palms facing each other)
3 sets x 12 reps

Chest Superset: 4 sets
A. Flat Dumbbell Flye (12 reps)
B. Pushups to failure
Rest 45 secs between supersets.

Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)

Single-Leg Leg Extension
3 sets x 20 reps

Leg Press
4 sets x 25 reps
Rest 90 seconds between sets.

The Rock says –

” I work out for about 90 minutes, or maybe an hour and 45 minutes. When I hit the gym, I’m coming! I train hard, I come to kick ass—clanging and banging. With something like “Hercules,” I was in costume and make-up for a few hours before shooting, so I’d have to get in the workout early. ”

Walking Lunges
3 sets x 24 reps

Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.

Single-Leg Lying Leg Curls
4 sets x 15 reps

Glute-Ham Raises
4 sets x 8–12 reps

The Inside Iron Paradise Workout

The Rock says –

” I start working out pretty early, around 4 a.m. When I’m filming, I do cardio and I lift before going to set. I train about six days a week, and even when I’m not filming I get up between 3 and 5 a.m. just to train. I love training when the sun is coming up because it allows me to put on my headphones and step off the crazy treadmill that is everyone’s life. I have my headphones on and I’m listening to my music, and I’m 100 percent focused. There’s no wasted time or effort when it comes to me and the weights. ”

Chest:

Hammer Strength Incline Press
4 sets x 8–12 reps

Incline Dumbbell Flye
3 sets x 8–10 reps

Hammer Strength Flat Press
3 sets x 8–12 reps

Flat Dumbbell Press (palms facing each other)
3 sets x 8–12 reps

Dips With Weighted Chains
3 sets to failure

Triceps:

Reverse-Grip Pushdowns
7 sets x 8–12 reps

Skull Crushers
3 sets x 8–12 reps

Machine Dips
3 sets x 8–12 reps

Overhead Triceps Extension With Rope
7 sets x 8–12 reps

The Rock says –

” Working out anchors my day. For me, training is my meditation, my yoga, hiking, biking, therapy all rolled into one. I love it. Generally, I’m always shooting or preparing to shoot for something, so that’s why I like keeping my conditioning in a certain zone. But even if I wasn’t it would launch my day. It makes me feels good. ”

Back

V-Bar Lat Pulldown
4 sets x 8–12 reps

Reverse-Grip Bent-Over Row
4 sets x 8–12 reps

1-Arm Dumbbell Row to Lower Hip
2 sets x 8–12 reps

1-Arm Dumbbell Row to Upper Ribcage
2 sets x 8–12 reps

Low Cable Row
3 sets x 8–10 reps
Use a V-bar

Superset: 7 sets of 8–10 reps
A. Lat Pulldowns
B. Back Extensions (do last 3 sets to failure)

The Rock says –

” Generally, I eat six or seven times a day, it’s about getting enough protein to aid lean muscle growth, and everything is very precisely measured depending on what targets I’m looking to hit for that day. Lots of protein, good carbs, and veggies. Nutrition is so important, it can’t be stressed enough. ”

Biceps

Low Cable Curls
7 sets x 8–12 reps
Use the cambered bar (not the straight bar).
Rest 30 seconds between sets.

Machine Preacher Curls
3 sets x 8–12 reps
Do 4 partial reps at the end of the last 2 sets

Front Double Bicep Curls
3 sets x 10–15 reps

Preacher Curls
3 sets x 8–12 reps

The Morris says –

Okay, woah – all that sounds like such a busy afternoon. I’m tired just from reading this and watching the videos. I guess I’ll stick to my 60 min treadmill 3 times a week and settle for not being famous then if this is what it takes to be an action hero these days. Thinking in retrospect though, Arnie was a bodybuilder before he became an action hero and then there are those terrible Hulk Hogan movies too. Well, I guess to be a bulky action hero in Hollywood means sleeping in the gym…
Grand Moff Morris
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Grand Moff Morris

You know, this was supposed to be my day off. But nooooooo. Instead, you got me out here dragging your heavy ass through the burning desert, with your dreadlocks sticking out the back of my parachute.
Grand Moff Morris
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