Prepping for his next mega-monster movie, Rampage, Dwayne “The Rock” Johnson took to Instagram to show that he is a beast himself.

In his latest Instagram post, Johnson does what he does best—getting in a final workout before filming for the movie begins.

In other The Rock news, Seven Bucks Productions just released a behind-the-scenes video from The Fate of The Furious red carpet premiere in New York City. It was Johnson’s first movie premiere in the Big Apple, and he was all smiles. To be honest, who wouldn’t be? In just the second week of its release, The Fate of the Furious has already surpassed the $1 billion mark at the box office, crushing all sorts of records.

Check out his video below. (And if you’re curious about what The Rock eats on his cheat day, jump to 2:16.)

Seven Bucks Productions also enjoyed the premiere of its eight-part CNN series special, Soundtracks: Songs That Define History, which aired Thursday night at 10 p.m. The series opener covered the tragic events of 9/11, and showed how musicians Sting, Bruce Springsteen, and Billy Joel helped heal America through music. The next episode will air next Thursday at 10 p.m. on CNN.

In the latest news, Johnson wants filmmaker Patty Jenkins to take charge of his forthcoming Disney movie Jungle Cruise. “Patty has that really cool edge,” said Johnson, according to The Associated Press. “I felt like she could be a really cool choice for a movie like Jungle Cruise. Plus, you know what? I’m just a big fan.”

Disney has been planning this movie for some time now, and it only recently picked up steam the minute The Rock boarded the project. Jungle Cruise is expected to start shooting in the spring of 2018.

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Want Shoulders Like ‘The Rock’ Dwayne Johnson? Use These 5 Lifts

Christopher Polk/Getty Images

“For ‘Hercules,’ I went for the demigod look: big and mean,” Dwayne “The Rock” Johnson said of his role in 2014’s Hercules, per

“When you’re playing a character like the son of Zeus, you only get one shot. The intensity of the training was definitely up, as was the volume of training.”

And the results of that increase in intensity and volume are obvious. Just check out the trailer for Hercules below:

Training for a role that requires the physique of a Greek god is, as you may imagine, insane. Johnson is already famous for having an absolutely incredible training regimen, but for the role of Hercules in particular, he had to make some tweaks. That included a wake-up time of between 3 and 5 a.m. for an hour and a half of training (before hitting the set), and a daily intake of nearly 5,000 calories.

Of course, one of the most adamant features of Johnson’s physique, even outside of his Hercules role, is his massive upper-body — his shoulders and arms, in particular. To achieve and maintain such a massive and intimidating form, Johnson hits the weights six times per week. And he hits them hard.

Muscle & Fitness has profiled his shoulder workout routines, pointing out specific alterations from other traditional regimens that Johnson uses. For example, he trains his biceps and triceps on the same day, and goes for three sets per exercise, rather than four. There are also numerous sources that delve into the particular lifts Johnson incorporates into his routine.

The good news is that you can strive for the same look — though it will take some work. But you don’t have to hit the gym for umpteen hours every week; we can get you started with five relatively easy lifts to incorporate today. For shoulders like The Rock, try these five lifts to get you started.

1. Heavy Dumbbell Shrug

One way to kick off your quest for huge, Rock-like shoulders is to start using the heavy dumbbell shrug as a key component of your lifting regimen. The exercise itself is simple enough to pull off — it’s essentially the act of picking up two massive, heavy dumbbells, and shrugging. But make sure you’re getting the movement and form down; you don’t want to roll your shoulders, which could result in injury. Instead, give your traps a heavy dose of the action. Shrugs can also be done with a barbell too, if you’d rather.

2. Military Press

The military press is a fairly common lift, and can be done from either a seated or standing position. The lift itself consists of using a barbell (or dumbbells, if need be) to push weight from your chest, just below your chin, above your head. This lift really works your shoulders, so if you’re just starting out, be sure you’re using an amount of weight you can readily deal with. You don’t want to risk injury, or even the chance of falling over due to too much weight. Take it slow with the military press, and make sure to keep your body straight, with little or no rest between reps.

3. Lateral Raise

Like the military press, the lateral raise lift targets your shoulder muscle in a most exquisite way — so make sure you’re dealing with a manageable amount of weight. Since your deltoid muscles will be getting a hell of a workout, you’ll need to make sure you keep proper form; it’s easy to cheat and sag a bit while conducting the lateral raise. Muscle & Fitness suggests holding onto a bar or pipe for stability, which will also help take undo pressure off of other parts of your body. Remember to keep your reps smooth, slow, and controlled, and you’ll be building a solid foundation of muscle in no time.

4. Reverse Fly

The reverse fly, like a few other shoulder lifts, can be done in a couple of different fashions. First, you can do it standing on the ground, bent over. Or, if you’d prefer, you can do it on an incline bench, facing the ground. Either way, you’re going to give your shoulders a pounding. The lift requires you to grasp dumbbells in each hand, extend them straight out in front of you, and pull the weight back, so that your body resembles that of a bird in flight — hence, ‘flyes.’

5. Dumbbell Front Raise

The dumbbell front raise, a lift Dwayne Johnson uses to keep up his mammoth shoulders and arms, is extremely similar to the lateral raise, covered previously. The difference is in the name; that is, you’re lifting the dumbbell in front of your body, rather to the side. As with the lateral raise, make sure your form is down, and your stance is solid.

Add this lift, and the others, to your routine, and you’ll be building mountainous shoulders and arms in no time.

Follow Sam on Twitter @Sliceofginger

More from Health & Fitness Cheat Sheet:

  • The 10 Most Fit and Active Cities in America
  • 5 Exercises to Build and Tone Your Lower Body
  • 6 Exercise Moves You Should Avoid at All Costs

I Worked Out Like Dwayne “The Rock” Johnson for 3 Weeks

Dwyane “The Rock” Johnson is known for a lot of roles: a former WWE superstar; the voice of demigod Maui in Moana; star of Ballers, San Andreas, and Tooth Fairy; People’s ‘Sexiest Man Alive’ in 2016; and his latest, Spencer in Jumanji: Welcome to the Jungle. He’s also known for his biceps.

As the #ShapeSquad will tell you, I’m a big fan. (My roommate even got me a DJ pillowcase as a joke for Valentine’s Day-but it’s not weird, you guys, I promise.) I’m an even bigger fan of the weight room and, more specifically, women in the weight room. (Just read my letter convincing women not to be afraid of it.) That’s why, when I found out that DJ posted his entire Jumanji workout routine on Under Armour’s Record website, I knew I had to try it.

What happens when a lady lifts like the most muscular dude in Hollywood? Give me some dumbbells, The Rock’s Under Armour gear, and three weeks, and I was sure-as-hell gonna find out.

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The Rock’s Workouts

DJ breaks up his workout split the same way many bodybuilders do: by muscle group. Day 1 is back, Day 2 is chest, Day 3 is legs, Day 4 is shoulders, Day 5 is arms, and Days 6 and 7 are rest days. He recommends 15 minutes of cardio five times a week and training abs and calves two or three times a week at the beginning of a workout. My goal: stick to this routine for three weeks straight.

It’s not exactly a “perfectly” balanced week of workouts for the average gym-goer, but a great plan for someone with muscle-building goals. “A split muscle group routine like this is the old school approach to adding muscle,” says Scott Mitsiell, CSCS, strength coach at Soho Strength Lab in New York City. “If nutrition is on point, this plan can yield results; however, as we’re getting more knowledgeable in the field of exercise science, we’re finding more efficient ways to get the same or better results.”

My initial thoughts? Holy Hell, that’s a lot of upper body-but I guess that’s how you get earthquake-, zombie-, and haunted board game-fighting arms. Just bring it.

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Day 1: Back

There’s nothing like a back workout to make you feel hella powerful… until you need to Google exercises while in the weight room because they’re variations you’ve never heard of. (Example A: the Charles Glass-style Hammer high row. Which, TBH, I didn’t ever really figure out. I did a Charles Glass-style dumbbell high row instead.)

I added barbell deadlifts in as a bonus exercise (I just couldn’t resist-sorry, DJ). Those, coupled with all the rows, pulldowns, and shrugs, just about destroyed my grip strength for the rest of the day. (During one of these workouts, an older man tried to mansplain what calluses are. Eye roll. But that’s not even the worst gym mansplaining story out there.)

Besides learning what Charles Glass and VT-style workouts were like, I also did my first-ever set of dumbbell shrugs. I’m not sure my traps really need that much love, but hey, it definitely made me feel more like The Rock.

Day 2: Chest

I remember the first time I did a chest-only workout; I had recently started seeing a fitness model/bodybuilder (here: read more about what it’s like to date a super fit human like that), and I’d never dedicated an entire gym session to such a specific muscle group. Long story, short: I was so sore, I couldn’t stretch my arms out to the sides (wingspan-style) for about a week and a half after the workout. Yes, really.

The Rock’s workout didn’t leave me nearly that annihilated (thank goodness), but seven straight sets of 15-rep cable flys is no freaking joke. (Not to mention, during every single chest workout, I had to circle the cable machine like a hawk just to work in my sets. The Rock’s personal gym-a.k.a. the Iron Paradise-was starting to sound realllly good at this point.) One thing’s for sure: I left feeling ~swole~.

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Day 3: Legs

Leg day is my favorite of *all* the days. I was psyched to finally give my stems some attention (because two upper body days in a row has a way of inducing Restless Leg Syndrome).

Walking lunges and barbell glute bridges are such a bittersweet torture-made better by the fact that nearly all other leg exercises were done sitting down. I’m not going to lie; all the sitting left me a little disappointed in my overall post-workout exhaustion level. I wanted to be on my feet burning out my legs, not on my butt. And who’s ever heard of a leg day with no squats!?

But as soon as these thoughts ran through my head, I got a solid ego check; I quickly found out that doing 20 to 25 reps on either style of leg press or singling out one leg for extensions or curls meant I had to put the machine on (literally!) the smallest amount of weight possible. And the next day? My glutes were so sore, it hurt to sit on them. (Basically, I was a living version of these funny post-leg day gifs.) Alright, DJ, I see you. (All I can hear is him saying: “Know your role.”)

Day 4: Shoulders

You might look at The Rock’s shoulder workout and think, “That’s it?” It seems like a pretty quick routine… until you get to the dumbbell lateral raises. Take a look at that rep scheme: each set is a total of 92 reps. Yup, 92 reps. “Working up and down the rack,” for me, meant finding the tiniest dumbbells and weight plates to hoist. By the last set of 20 reps, I could barely lift the 2.5-lb millennial pink dumbbells I stole from the aerobics room.

What made it worth it, though? The solid shoulder pump I got from working to complete and utter failure. Oh, hello, shoulder veins. (And wrist and forearm veins, for that matter.)

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Day 5: Arms

Remember that crazy rep scheme from shoulder day? It’s back again-and this time, you’re doing it twice (for cable curls and reverse-grip triceps push-downs). Yet again, I found myself clinging to the smallest possible weight plate on the cable machine, not sure if I’d even be able to move that.

The next time someone tells me The Rock “got that big by doing ‘roids” (a comment I got from a lot of people during this experiment), I’m going to challenge them to do his biceps workout. Turns out, the way you get arms like that isn’t taking drugs-it’s doing 338 bloody biceps curls in one workout.

Days 6 & 7: Rest, Abs, and Calves

As hard as I worked to maintain The Rock’s workout schedule to a T for these three weeks, I totally neglected my calves. Adding planks and abs throughout the workouts (either while warming up, cooling down, or in between sets of biceps curls) was easy enough. But since calf work isn’t a part of my normal routine-or, really, even on my radar-I noticed that I typically let a full week pass between doing any calf exercises. Oops.

So… Did I Turn Into The Rock?

Basically, yes. I felt 100 percent as strong, badass, and altogether unstoppable as I imagine The Rock must feel. His no-excuses approach to life and lifting definitely rubbed off on me-and my muscles.

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Did I get “bulky” or “big”? Hell to the no. (Here’s why you won’t get bulky from weight lifting.) I definitely gained some new strength and saw some short-term muscular results.

“Three weeks probably isn’t enough time to see a change,” says Mistiell. “The body would probably be shocked and sore from the initial plan, but as far as adapting is concerned, it may take a few more weeks to see some physiological changes. What you probably saw was short-term hypertrophy. It’s basically a fluid build-up in the muscle cell, along with an accumulation of metabolic byproducts. Over time this is the stress that will make the body adapt and grow.”

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I reignited my love of strength training. It’d been a while since I’d hit the weight room solo and dedicated some serious time to each of these muscle groups. It felt good to have a very clear goal every time I walked into the gym, versus just slamming my body with an intense HIIT session or pounding the pavement for a long run.

I definitely felt stronger. Even if the effects aren’t here for the long-haul, it’s satisfying to look in the mirror while curling and watch every little muscle fiber in action. And, overall, the volume of training is great for hypertrophy (a.k.a. building muscle), says Mitsiell.

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I realized that I like taking a more dynamic, total-body approach. It just isn’t as satisfying for me to leave the gym without giving my entire body some tough-workout love. Luckily, science has my back: “Some disadvantages to this plan are that it’s not the most functional as far as movement is concerned, it isn’t the most time-efficient, and might not be the best plan for getting stronger,” says Mitsiell. “I’d recommend full-body, compound movements with challenging weights and a short rest between exercises to elevate body temperature and acidity.”

But I never missed a workout. I had to switch the order of the workouts around a bit to jive with my schedule, but I didn’t miss one #Rockout (as I was calling them) during the three weeks. Turns out, knowing that The Rock’s training plan was waiting for me was the perfect motivation to get my ass out of bed at the crack of dawn, haul it to the weight room at 9 p.m., or even do two-a-days as necessary to get the damn thing done.

And, of course, I have a whole new appreciation for The Rock. I’ll never look at dumbbell shrugs the same way again.

  • By Lauren Mazzo @lauren_mazzo

Train Like Dwayne ”The Rock” Johnson!

It’s 4 a.m. and the sun is only just beginning to rise over the luxurious Landmark Ranch Estates just west of Fort Lauderdale, Florida. The majority of residents living in this gated community—including NFL cornerback Asante Samuel and New York Jets wide receiver Brandon Marshall—are in their multimillion-dollar homes, still tucked up in bed trying to catch a few more valuable hours of sleep.

While most in the area aren’t even close to getting up yet, Hollywood superstar and part-time professional wrestler Dwayne “the Rock” Johnson has been awake for at least 30 minutes, stretching his huge muscles and putting on gym clothes in preparation for his morning ritual. As he steps onto the porch of his 13,700-square-foot mansion, he takes a long, deep breath to fill his lungs with the fresh Florida air, and he smiles.

Once the streetlights begin to fade, the 43-year-old starts to pound the gray, gravelly sidewalks, running past tall palm trees, which stand like guardsmen watching over his neighbors’ palatial abodes. Music blares from his headphones. Some may call him crazy, but he’ll be the first to tell you that it’s this sort of dedication to staying in shape that has made him one of the world’s most sought-after action stars.

Daily morning cardio is just one small cog in the well-oiled machine that is the Rock’s training regimen. To attain the physique he’s spent the majority of his life working on, Johnson has to religiously stick to a strict workout and diet plan.

To fully appreciate the lengths he’s willing to go to in order to make sure he’s in perfect physical condition for whatever role he’s readying himself for, we followed the box-office behemoth’s every move for 24 hours. Just trailing in his wake was exhausting.

To attain the physique he’s spent the majority of his life working on, Johnson has to religiously stick to a strict workout and diet plan.

Morning Madness

Johnson’s run is intense. It leaves his tank top so drenched in sweat he’s able to wring water from it. But he’s far from exhausted by his early-morning cardio session. In fact, he feels completely invigorated by it. While the idea of waking up early to get in some morning exercise might seem like a nightmare for most people, Johnson believes working out at the break of dawn sets him up for the rest of the day.

“I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically,” he says. “Depending on the role I’m training for or playing at the time, I usually smash out about 30-50 minutes on the elliptical cross trainer first thing in the morning, whether I’m at home or at a hotel, after drinking a cup of coffee. But when I’m at home, I like to hit the road as well. And after cardio, I eat breakfast.”

As he mentions his morning meal, Johnson flashes his trademark million-dollar grin. If there’s anything he enjoys more than putting time in at the gym and entertaining the fans—whether it be on the silver screen or in the wrestling ring—it’s eating food, and he makes sure that whatever he puts into his body helps him perform to the best of his abilities.

“Diet-wise, I generally eat five meals a day. I’m very prepared and organized, and everything is planned out in advance. It’s all measured depending on what I’m training to achieve. Usually I start off my day with some dead cow and oatmeal for breakfast,” he explains while shoveling food into his mouth. “The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”

Clangin’ and Bangin’

Later, in a private Florida gym, Johnson sits on a flat bench with two 100-pound dumbbells on either side of him. Aside from a handful of other early birds doing squats, deadlifts, and plyometrics, the gym is practically empty, with the only accompanying sound drifting from four large music speakers in each of the gym’s corners. When you live a life as chaotic and as busy as Johnson’s, quiet time can be very precious. With no one around to bother him or ask for autographs, he’s able to completely focus on giving his all to the iron, and according to him, it’s something that centers his often-crazy life.

“Working out is my therapy, and it’s cheaper than a shrink,” he chuckles. “I can’t imagine my life without training, honestly. And for getting results—as with anything in life, but especially with working out—there’s no substitute for hard work.

“After I’ve had breakfast, I get busy with a nice session of clangin’ and bangin’—epic pain, epic results. I’m big on ‘together we conquer’ and ‘train to progress,’ so I like to share that on social media. I treat training like a metaphor for life—the dedication, the determination, the desire, the work ethic, the successes and the failures—I take them all into life.”

Johnson is certainly a believer in practicing what he preaches, especially when it comes to putting in time at the gym. Instead of following the numerous workout routines that have wormed their way out of the woodwork over the years, he prefers to follow the tried-and-tested bodybuilder’s model of lifting heavy on a regular basis so he’s always making gains and putting slabs of muscle onto his 6-foot-5 frame.

“I work out six days a week, and usually in the morning. But depending on my schedule, I may also in the evening,” he says. “But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.

“My workout is constantly changing and adapting, but for the most part, I do 4 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.”

Fit for Film

Working out for Johnson isn’t just about looking buff with his top off. He also trains vigorously so he’s able to do as many stunts as he physically can, and so they look as realistic as possible.

In the blockbuster smash hit, “Furious 7,” and disaster movie, “San Andreas,” Johnson was involved in some incredibly fun yet physically taxing stunts. As he explains while sipping on a very large cup of coffee following his early afternoon workout, it was his vigorous training schedule for last summer’s “Hercules” that put him in good stead for his most recent roles.

“The lucky thing is that those movies followed on from “Hercules,” which is a role I trained and worked harder for than anything I’ve ever done. It was eight months of clangin’ and bangin’,” he recalls. “I lived alone and locked myself away in Budapest for six months while filming “Hercules,” and I followed that up with “Furious 7” and “San Andreas.””

For “San Andreas,” Johnson had to change his workouts significantly to be able to handle the physicality that a devastating earthquake in California demands. It was no easy task.

“In “San Andreas,” I play a first responder in the LA fire department, and that was incredibly exciting, working with those guys and tweaking my workout and diet to fit that character,” he explains. “That role required a lot of core strength, so I did a lot of rope work and some water-based and bodyweight work. I really enjoyed that, and my respect for the actual guys who do that job increased enormously. They’re real-life heroes, in the truest sense.”

For “Furious 7,” Johnson knew he’d met his match in terms of physicality when he and fellow Hollywood muscle man Jason Statham went toe-to-toe. Although Johnson is used to being the biggest and baddest man on set, he was happy to share some of the spotlight with Statham for their epic office-room brawl.

“The fight I have with Jason Statham in the opening scene was really something else. It was very, very cool and special. Over the years I’ve had the opportunity to fight a lot of guys who have great reputations in terms of being ‘Hollywood tough guys,’ action guys and men of action, but Jason Statham really takes the cake. I mean that with all due respect to the guys I’ve fought in the past onscreen,” says Johnson. “What Jason brings to this franchise is an authenticity. The guy isn’t just acting when he’s fighting, he’s completely legit. Jason’s a really tough SOB, believe me.”

Winding Down

As his day finally reaches its end, Johnson drives his gigantic Ford F-150 truck, aka “the Black Gorilla,” down a long, winding road on the way back to his mansion. Despite being known for his infectious charisma, Johnson is quiet and reflective as he rides through his neighborhood. After all, most people don’t get the chance to live out their dreams of being an action star, or find the time to get into the shape of their life, yet Johnson has made a career out of doing just that. It’s something he loves doing, and something he looks to improve upon for each and every one of his roles.

Johnson has proven time and time again why no one can get near him when it comes to playing the ultimate action hero, and he wouldn’t have it any other way. “I love it,” he says, with a massive grin on his face. “Creating and maintaining these kinds of physiques takes attention to detail, because sometimes you have to back off on cardio or add cardio or train two times a day or bump calories up or back off calories. It’s always in a constant state of flux, which makes it really exciting, for sure.”

The Rock’s Weekly Routine

For years, Dwayne Johnson has worked diligently on achieving the sort of body that men want and women want to get close to. However, the secret to his success is actually quite simple: He lifts heavy, hard, and often. Here’s his weekly workout schedule. Try it if you dare. Or, adapt it to help you reach your own physique goals!

Day 1: Legs 1 1 set, 30-50 minutes+ 10 more exercises

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Day 2: Back 1 1 set, 30-50 minutes+ 9 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Dieting With Dwayne

The Rock will be the first to tell you that lifting heavy and hard is only half the battle when building muscle. You’ve also got to put the right foods inside your body. When he’s not in training for a role like Hercules, for which he ate seven protein-packed meals daily, he sticks to a five-meals-a-day nutrition regimen.

The Rock will be the first to tell you that lifting heavy and hard is only half the battle when building muscle. You’ve also got to put the right foods inside your body.

Meal 1 Steak (oz) 10 Oatmeal (cups) 2 Egg Whites 3 Eggs 1 Watermelon Juice (glass) 1 Meal 2 Chicken 2 Bell Pepper 2 Mushrooms (cups) 3 Broccoli (cups) 3 Protein Shake 1 Meal 3 Salmon (oz) 8 Asparagus (tips) 8 Eggs 2 Rice Medley (cups) 2 Broccoli (cups) 3 Meal 4 Steak (oz) 10 Baked Potato 3 Asparagus (tips) 8 Orange Juice (glass) 1 Meal 5 Casein Protein (grams) 20 Egg Whites 10

Everybody wants to be like The Rock but what happens when you actually try and live like him? Madeleine Chapman was foolish enough to find out.

Gym, movie set, movie set, gym, throwback Thursday, movie set, gym. Dwayne “The Rock” Johnson’s Instagram page is both inspiring and extremely repetitive. Whether it’s his known work ethic or an actual vibe, The Rock’s Instagram page feels disciplined. There are no surprises, just a lot of motivational captions for all 51 million of his followers.

A recent change to the constant stream of gym selfies, fan photos and movie sets, was the release of his new free app The Rock Clock. The Rock Clock is a clock by The Rock that allows you to wake up when his mighty Rockness wakes up. When I downloaded the app for LOLs, “Rock Time” was 4:15am. LOL.

But The Rock Clock doesn’t just promise an early rise, it promotes self-improvement, goal setting and finding your inner Rock. I wanted to find my inner Rock as much as the next Instagram follower so I decided to take it a step further and not only wake up when The Rock woke up, but train like The Rock, eat like The Rock, be The Rock. For one week. A white man had once done the same thing but The Rock had his reservations.

The poor guy couldn’t be The Rock because he wasn’t half Samoan. I am half Samoan so this should definitely work.

I found all his training schedules and eating plans online then set about telling everyone what I was doing to create enough public shame if I didn’t follow through. Would it be enough? I truly wasn’t sure; my shame threshold is abnormally high.

There was a general consensus that this was a very stupid idea but I played it down. I had joined a gym for the first time in my life the week before and felt like I should use it. But he’s The Rock, they said, and you’re you, a girl who used to play sport but now just slowly puts on weight. It’s only one week as The Rock, I said. Monday to Sunday. Seven days, six workouts. How hard could it be?

I lived as The Rock for one week. Here is my diary.

Sunday 8th May

2:30pm Eating McDonalds in LynnMall surrounded by young families with small children. This is my Last Supper. Pray for me.

7:00pm There is so much food to prepare. Chicken breasts, canned tuna, potatoes, mixed veges, rice, rice, some more rice. Seven meals a day seems excessive but who am I to question The Rock. Only now realising how little I know about cooking and food and everything else in the world.

7:05pm This is my second time doing meal prep. Did it all yesterday then went to a party, got back at 2am and ate half of the chicken I’d cooked while watching The Office.

8:30pm I’m supposed to be in bed already but this chicken is taking forever.

8:35pm Overcooked the chicken. And the beef.

9:30pm Finally in bed feeling organised and accomplished. Too bad the week hasn’t actually started yet. The Rock Clock has been set for 4:15am and I’m starting to think this week might actually be quite fun.

Monday 9th May

4:15am What an idiot.

5:25am I never run and now I’ve technically been running for 45 minutes. I am exceeding my expectations. This is what being The Rock is all about. Maybe I could actually be a runner if I really put my mind to it.

5:30am Warming down, I look over at the guy on the treadmill next to me and see that his is set to the same speed that I was running, except he’s walking.

5:40am At home for breakfast. Cold boiled egg, cold pieces of cooked chicken and a bowl of bland porridge. Three things that are hard to eat in the same meal and even harder to keep down while still in a full-body sweat. Will post a gym selfie to Instagram like The Rock. Have to make it look inspiring and include a long, motivational caption.

5:45m Nope, I can’t do it.

6:00am Back at the gym for my first ever full leg workout.

6:01am 100 weighted lunges?!

6:30am Why are there so many exercises?

7:00am Never done leg extensions before. Three sets of 20 reps sounds alright. I’ll put the pin at 30kg.

7:02am Have done 5. Think I’m more suited to 24kg.

7:03am 15 down and better switch to 18kg.

7:05am 12kg for the second set, here we go.

7:07am It doesn’t go below 6kg. Goddammit.

7:40am Making a real effort to not stall the car with my trembling legs on the drive home. People are loving the gym selfie. Lots of likes and support. Interesting.

8:30am Sculled a Powerade in the shower. Tried to shave my legs then had to sit down instead before they buckled.

9:00am Walking to the train and just realised how heavy my bag is. There must be at least 3kg of food in there that I’m supposed to eat today.

9:05am Kind of need to use the bathroom. Will wait until I get to work because the train is here.

9:10am Definitely should’ve used the bathroom at home. This is becoming uncomfortable.

9:30am Train has stopped on the tracks and hasn’t moved in ten minutes. If my pants had a fly I would unzip it to free my bursting bladder but it doesn’t so instead I whimper quietly and hunch forward. Something tells me that The Rock doesn’t have to deal with this sort of thing.

9:40am Finally arrive in town and hobble to the bathroom.

9:42am Yeeeessssssssss.

10:00am Enter the office to workmate asking “How have the first five hours of being The Rock been?” It’s only been five hours? Can feel time continuum shrinking and folding around me. Four days is three seconds. Two seconds is a lifetime. It’s only been five and a bit hours since I woke up. Life is eternal.

2:00pm Onto my fourth meal of the day. Rice, chicken and veges. Think I may not have put enough water in my rice because it is dry.

5:00pm The Rock has said he works for 12 hours every day. No way am I telling my boss that I’ll work 12 hours. I’ll go home now as per usual even though I showed up an hour late. This is not sticking with The Rock’s schedule but neither did the rice so we’re even.

5:30pm Fell asleep on the train home and dribbled on the window sill.

7:30pm Monday nights are family night dinners at Aunty Henga’s. Was going to ask if there would be chicken and rice but remembered it’s a Samoan family dinner, of course there’ll be chicken and rice.

9:oopm I’ve never had a protein shake before but it’s not bad. Apparently it looks “disgusting” and “undrinkable” because I’m allergic to dairy products and used water instead of milk.

10:00pm Face is slowly expanding like Will Smith’s in Hitch. Turns out whey protein powder contains whey. No more protein shakes for me. Feel like I should get an easier workout due to no recovery substances but before I can think of a compromise, I fall asleep.

Tuesday 10th May

4:15am Wake up and can’t move. Is this what rigor mortis feels like because I might be dead. At least my face has deflated overnight.

4:30am The only thing worse than leg day is trying to do cardio the morning after leg day.

5:15am Can’t bring myself to post a gym selfie two days in a row. Does The Rock take all his own photos or does he have someone with him at 5am? There are some full body shots on his Instagram and I want to know if he uses self timer.

Not self timer

5:30am Eat my boiled egg and tuna in the car at the gym. Praying that I don’t fart while trying to lift something.

9:15pm Today was exactly the same as yesterday. Nearly pee’d on the train, ate too much dry rice, fell asleep at my desk and on the train. I’m not even halfway. Help me.

Wednesday 11th May

4:15am Feeling a deep sense of regret and despair at the sound of The Rock’s voice this morning. Hump Day is no joke. Leg pain has not weakened, instead has been joined by back pain.

4:30am Think I’ll go on the rowing machine today. Can’t possibly be worse than running.

5:30am It’s way worse. Now I need to stretch my back.

5:45am Whoops, fell asleep for a bit there.

6:00am I think I should say hi to some of the other early gym dwellers. Seems rude not to.

6:15am I nodded, he stared, he did nothing, he carried on with his life.


6:45am They just said a maths riddle on the radio and I know the answer. Basic maths is my forte, just ask my year 4 teacher, Mrs Taylor. Texted in my answer and am now awaiting the coming glory.

6:50am They repeated the riddle and I misheard it the first time and sent in the wrong answer. They read out all the incorrect text answers, including mine. Like Mulan, I have brought dishonour on my family.


8:40am On the train and still embarrassed about texting in the wrong answer. This is the sort of thing that keeps me up at night.

9:00am Woken up by the man next to me trying to gently push my sleeping body off him so he can get off the train. I don’t think I drooled on him but can’t be sure.

1:00pm Chicken and rice again. This is the longest day in history.

2:00pm Dear God it’s still going.

6:00pm Fell asleep on the train and missed my stop. Only woken by my head hitting the window dangerously hard. Woman in front of me turned and asked if I was okay. Overcompensated for my embarrassment by yelling “YES I’M FINE THANKS HA HA”

6:15pm Where am I.

7:30pm Finally home from God knows where.

8:00pm In bed. I have been extremely lucky in life so far and everything is relative but today might be one of the worst days of my life.


Thursday 12th May

4:15am I slept for eight hours. Why does it still feel like I’m getting up five hours too early?

5:30am Usual cardio, usual death.

Not making a face, it was arms day

6:45am There’s another maths riddle on the radio and once again I know the answer because I am Rain Man. But doubts are creeping in. They’re reminding me of yesterday’s shame. But then again, if I call in I could win a prize. I never win prizes.

6:45 and 15 seconds No, don’t do it. Don’t embarrass yourself on the air. That droney, monosyllabic voice of yours is too recognisable.

6:45 and 20 seconds Don’t be a pussy. This is your chance for glory.

6:45 and 25 seconds What would The Rock do?

6:45 and 30 seconds Oh my God it’s ringing. I’ve never been on the radio before.

6:46 I’m on the air. They repeat the riddle and I give my answer as if it’s a question. 65? There is zero confidence in my voice and zero enthusiasm.

6:50am Introducing #AndNew Riddle Champion, Madeleine Chapman. Redemption. Victory after defeat. An act of courage worthy of a heavily worded, poorly credited quote in image form.

9:00am Still riding the high of winning what will most likely be a very disappointing prize pack. This is how life as The Rock is supposed to be. Just a whole bunch of free stuff and working out. Except now I have to drive all the way to Piha for work.

12:00pm On a set visit for work and they’re shooting in a dormitory filled with bunk beds. Everyone is joking about how bad it is but I would pay good money to take a nap on one of those thin, thin mattresses.

12:30pm Goddammit I forgot my food. Stomach is rumbling and it’s making me nervous. How sensitive are the microphones on a film set?

2:00pm Working from home for the afternoon like a true adult and desperately trying not to fall asleep. According to The Rock’s schedule, he gets about four hours of sleep a night. In other words, he should be dead.

6:43pm Just had the following conversation with my cousin.

I’m usually a very boring person but this is getting out of hand.

7:00pm At the liquor store shopping for tequila. It’s Press Club tomorrow which means a day off work to eat and booze in Hamilton. The Rock only drinks tequila. Just tequila. Tequila on the rocks. Straight tequila. I assume he drinks fancy white sipping tequila so I buy a small bottle of Pepe Lopez.

Friday 13th May

4:15am It’s leg day again but my legs still hurt from Monday. I don’t think that’s how it’s supposed to work.

5:00am SUCCESS. While sweating out my body weight on the elliptical, one of the regulars walked in and said hello to me. I’ve done it, I’m a true gym regular. Too bad he’ll probably never see me again after today.

Self timer

7:00am Look at my legs in the mirror for ten minutes, trying to see any muscle. Don’t act like you’ve never peered closely at your stomach after doing ten crunches.

8:00am Work up a sweat trying to shave my legs again.

9:00am Trying to bulk eat because I don’t want to take a container of chicken and rice down to a fancy lunch.

11:00am Fell asleep in the van going to Hamilton.

12:30pm At Press Club and people are mingling after getting either a wine or beer at the bar. Trying to figure out how to magically transfer tequila from tacky bottle to classy glass.

12:45pm It was easy, just did it under the table.

1:30pm What is the etiquette re: asking for seconds at a fancy sit-down lunch?

2:00pm Still sipping this tequila as if it’s not Pepe Lopez.

5:00pm We’ve migrated to another bar and people have ordered food platters. Slowly building up my resistance to the glorious food that will soon be emerging.

5:15pm The food platters have arrived with all their yellow carb goodness. I cradle my tiny bowl of olives and pickles and try not to cry at the injustice.

6:00pm If we head back to Auckland soon I might even be able to get a good night’s sleep. There’s nothing that says you can’t get very drunk and also be effective the next morning at 4am.

6:05pm But history has proven it to be highly unlikely.

7:00pm Everyone else has finally gotten to a state of drunkenness where they are willing to join me on the tequila train. It’s 7pm. What a time to be alive.

8:00pm Heading back to Auckland feeling really good about tomorrow morning. I can sleep in the car then I’ll be in bed by 11 and can get another solid five hours of sleep. Honestly, I’m living a blessed life.

10:45pm Somehow between the car and the front door I have become narcoleptic. Can’t let self fall asleep before setting my alarm on the Rock Clock.

10:50pm Okay, phone is plugged in, just have to wait for it to turn on.

10:51pm This is harder than I thought.

10:52pm Just how dead was my phone before?

10:53pm COME ON IPHONE 4.

10:54pm Rock Clock is set so now I can-

Saturday 14th May

2:15am Sweet baby Jesus I feel sick.

2:17am Ugh.

2:18am Oh these cold tiles feel nice. I wonder what they’d feel like if I lay down on them.

4:15am Somebody’s yelling at me. Why is my back so cold? Am I outside? Oh my god I’m being kidnapped.

4:16am Never mind it’s just The Rock yelling at me from my room while I lay on these freezing cold bathroom tiles. Somebody shut him up please.

Just having a quick nap

4:17am Fine, I’ll do it.

4:18am Just fell down the stairs. It’s carpeted down here, real nice to sleep on but The Rock is still hollering.

4:20am Sweet silence. My inner sensible voice says I probably shouldn’t be driving anywhere right now. Maybe I could run to the gym for my cardio. Actually no, it’s raining.


5:00am Have eaten some chicken (gross), oatmeal (gross), and drank a litre of water (good).

6:00am Successfully made it to the gym. Whether or not I had to stop and throw up on the way isn’t important.

6:15am My brother has always said the best way to get rid of a hangover is to sweat it out.

6:30am Sometimes my brother says some dumb things.

7:00am Final Rock workout is the chest. Judging by his giant pecs, it’s a good one. I’ve always considered my arms and chest to be quite strong because I can throw things a long way.

7:30am I have been living a lie.

8:00am I wonder if people will judge me for using the 4kg dumbbells.

9:00am Slept standing up in the shower and now am back in bed. The feeling of not having to fall asleep on the train today is indescribable.

12:oopm Actually feeling okay. Maybe my brother was right.

12:01pm Probably just a coincidence, he says a lot of dumb things.

3:00pm Have sent out a family group invite to Denny’s at midnight. Sunday is The Rock’s rest day and since I’m only doing one week (thank god), Sunday is my cheat day. Once the clock strikes midnight, I will Cinderella myself to Denny’s for a Rock-style cheat meal.

5:00pm Just counting down the hours till midnight.

8:00pm Oh man, I’m quite sleepy.

8:15pm Just weighed myself and I’m almost four kilos lighter than last Sunday. Again, I don’t think that’s how this is supposed to work.

9:00pm I’m falling asleep. Maybe I should just cancel the midnight meal and have it tomorrow. Except that wouldn’t go with the theme of this week which has been be awake when you should be asleep, be asleep when you should be awake. Will have a power nap instead.

11:45pm The Rock is yelling at me again but this time it’s a joyful sound. It’s a hummingbird on a summer’s day. It’s a baby laughing. It’s The Rock telling me I can eat whatever I want.

Sunday 15th May

1:05am It’s finally here. The fries are cold, the patty’s overcooked, but it’s here.

1:30am Am now surely back to starting weight and all is right with the world.

Scrolling through The Rock’s Instagram feed, it is easy to feel envious of his life. He’s always grinning; at the gym, on movie sets, eating pancakes. But that’s Instagram. I didn’t even try to look happy in my Instagram posts throughout the week and yet people loved them. There was so much encouragement and support and, weirdly, admiration. But in reality, at work, there was a whole lot of pity. Because waking up at 4am, working out for nearly three hours, and eating only boring protein is a horrible way to live.

I do not envy The Rock at all.

Of course there were benefits. I had to run to the shop on Sunday and somehow wasn’t sweaty when I arrived. It was great. For some people, it could be tempting to see how long you could live as The Rock and it would only do good things for your health.

You know what, maybe I’ll do just that. But I probably won’t.

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Train Like Dwayne “The Rock” Johnson: Dwayne’s Weekly Routine

A great man once said, “If something stands between you and your success, move it. Never be denied.” That man happens to be an acting idol and fitness god, Dwayne “The Rock” Johnson. Here is someone who inspires people of all ages, genders, and fitness levels around the world to get moving and never stop aspiring towards their health and wellness goals. From his respected diligence in the gym to his continuous transformation as an actor and fitness professional, here is everything you need to know to train like Dwayne and build that rock hard physique.

The Rock’s Daily Routine

Before getting into the intense workout that Johnson commits to 6 days a week, you need to follow his daily routine. In the morning, around 4:00 am, he rolls out of bed, ties up his running shoes, and heads outside for an early run. Johnson doesn’t always run around the neighborhood, though. When he is filming abroad, he will be on the elliptical or treadmill at the hotel. Once he’s completed about 30-50 minutes of a heart-pounding cardio session, he eats breakfast.

After breakfast, Johnson gets around to “clangin’ and bangin’” in the gym. Every day he is in the gym, he commits a full sequence to a specific area of the body. While the routine is always adapting to what he needs for a specific role or goal, Johnson usually sticks to 4 sets and 12 reps with a 60-90 second rest period (unless it’s leg day).

The Rock’s Workout

If you want to train like Dwayne Johnson, you have to go hard every single day. Here’s a look at the fitness regimen of the Rock:

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extensions – 3 sets x 20 reps
  • Barbell Squats – 4 sets x 12 reps
  • Hack Squats – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curls – 3 sets x 20 reps
  • Thigh Abductor – 4 set x 12 reps
  • Running 30-50 minutes – outside or on a treadmill
  • Wide-Grip Lat Pulldown – 4 sets x 12 reps
  • Bent Over Barbell Row – 4 sets x 12 reps
  • One Arm Dumbbell Row – 4 sets x 12 reps
  • Barbell Deadlift – 3 sets x 10 reps
  • Pull-Ups – 3 sets
  • Dumbbell Shrug – 4 sets x 12 reps
  • Inverted Row – 3 sets
  • Hyperextension – 4 sets x 12 reps
  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Shoulder Press – 4 sets x 12 reps
  • Standing Military Press – 4 sets x 12 reps
  • Front Dumbbell Raise – 4 sets x 12 reps
  • Side Lateral Raise – 4 sets x 12 reps
  • Reverse Machine Flyes – 4 sets x 15 reps
  • Seated Bent Over Rear Delt Raise – 4 sets x 12 reps
  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Bicep Curl – 4 sets x 15 reps
  • Hammer Curls – 4 sets x 15 reps
  • Spider Curl – 4 sets x 12 reps
  • Triceps Pushdown – 4 sets x 15 reps
  • Overhead Triceps – 3 sets x 15 reps
  • Hanging Leg Raise – 4 sets x 20 reps
  • Rope Crunch – 4 sets x 20 reps
  • Russian Twist – 4 sets x 20 reps
  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extension – 3 sets x 20 reps
  • Barbell Squat – 4 sets x 12 reps
  • Hack Squat – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curl – 3 sets x 20 reps
  • Thigh Abductor – 4 sets x 12 reps
  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Bench Press, medium grip – 4 sets x 12 reps
  • Incline Dumbbell Press – 4 sets x 12 reps
  • Dumbbell Bench Press – 4 sets x 12 reps
  • Flat Bench Cable Flyes – 4 sets x 15 reps
  • Incline Hammer Curls – 4 sets x 12 reps
  • Dips, Chest Version – 4 sets x 10-12 reps

The Rock’s rest day is usually comprised of refueling his muscles with epic cheat meals on worthy of the Herculean force he is.

So, if you dare, you can try training as hard as the Rock by following these workouts to a T, or you can adapt the days to where you are right now. The important takeaway from this routine is that you need to push hard and stay determined to get results.

As the Rock has said: “Success at anything will always come down to this: Focus and Effort. And we control both.”

Can You Smell What The Rock Is Cooking?

To maintain a bulk as impressive as Johnson’s, there is a continuous need to feed the body. If you follow his Instagram account, you will see some of the meals that Rock consumes, as well as the impressive platters of “cheat meals” that you eat in a single day. The Rock eats meals every 2 to 3 hours, about 5 to 7 times a day.

Here’s a sample of what the Rock cooks up throughout the week:

  • Meal 1 – 280-gram steak filet, 4 egg whites, 140-gram oatmeal, 1 glass of watermelon juice
  • Meal 2 – 220-gram chicken, 2 cups white rice, 1 cup broccoli or a mixture of bell pepper, mushrooms, broccoli, and a protein shake
  • Meal 3 – 220-gram halibut, 2 cups white rice, 1 cup asparagus
  • Meal 4 – 220-gram chicken, 1 cup broccoli, 350 gram baked potato
  • Meal 5 – 220-gram halibut, 1 cup white rice, 1 cup asparagus
  • Meal 6 – 280-gram steak filet, 250 gram backed potato, 1 salad
  • Meal 7 – 20-30 gram casein protein supplement, 10 egg whites

As Johnson has told in a 2018 interview, “Diet-wise, I generally eat 5 meals a day. I’m very prepared and organized, and everything is planned out in advance. It’s all measured depending on what I’m training to achieve… in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”

Final Thoughts

The Rock didn’t just rise above hardships and achieved his goals, he crushed those goals into dust and kept moving mountains time and again. Whether he is training for a new movie role or simply working out in the gym, Dwayne “The Rock” Johnson is an idol. He is proof that if you push hard enough, you can make incredible gains—and we’re not just talking about muscular gains either. Use the workouts and nutrition samples in this article to carve out your own legend in the gym and in life.

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Day in the Life:
Dwayne “The Rock” Johnson

Dwayne “The Rock” Johnson became well known in the wrestling ring in the late 90s and early 2000s and is an eight-time WWE/WWF champion. Since then, Johnson has often been cast as the action hero in films such as Skyscraper, Hercules, and The Fast and the Furious franchise, casually leaping on cars and saving humanity. Despite this, The Rock has also shown a softer side, leading in such films as Tooth Fairy, Game Plan, and even more recently singing in in a popular animated Disney movie, Moana. In an interview for Moana, he says, “I have never cried consistently…through a movie more than I have with this movie…Just to be clear, they’re all manly tears though.”

No shame in shedding tears, Dwayne! Moana was a first for him, in that it was his first singing role. He admits that part of the way he prepared his vocal chords (and nerves, no doubt!) was with a little sip of tequila before singing. Although unconventional, his preparations paid off, as the song he sings in the movie, “You’re Welcome,” has earned platinum status for the Recording Industry Association of America. He is the father of three daughters, and evidently has a gentleness for youth.

He founded a charity for children, called the Dwayne Johnson Rock Foundation; its proceeds go toward the terminally ill and at-risk youth of America, further demonstrating that there is a soft center to his muscular and disciplined shell. In 2015, he was chosen “Man of the Year” by Muscle and Fitness magazine and was listed as one of the “100 Most Influential People” by Time Magazine the following year, showing the reach and versatility of his influence. So, what we’re all wondering is: How does he stay in tip-top physical shape for his action figure body? What does a typical day look like for him?

Exercise-Early to rise

Johnson gets up as early as 3:30 am to prep for his exercise. As he told Bodybuilding magazine, “I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically.” He alternates between training on an elliptical machine and running through his neighborhood.

He gets up before sunrise in order to plan his day. He tries to have at least two hours of quiet before everyone else wakes up. With the house all to himself, he works out, meditates, and gets prepped for the day ahead. He has even developed an app called the “Rock Clock” that wakes people up when he wakes up so they can also hit the gym or go for an early morning run.

Johnson has breakfast after his morning run, then gets right back to working out by heading to the gym to lift weights. Depending on the day of the week, he focuses his exercise routine on a different part of his body. “With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.”

On day one, he works out his legs, with workouts including squats, lunges, and leg curls.

On day two, he focuses on his back, with workouts including rows, pull downs, and pullups.

On day three, he defines his shoulders, with workouts including raises, presses, and flyes.

On day four, he works out his abs, doing 4 sets of 20 reps of rope crunches.

He also works on his arms, with workouts including curls, overhead triceps, and triceps pushdown. He is able to incorporate both the abs and the arms in his Russian twist, in which he does 4 sets of 20 reps as well.

He does about 4 sets of 12 reps with a brief rest in between with most of these units. On each day, he includes time to run on the treadmill for 30-50 minutes.

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He never gets bored

His exercise regime and diet can also change depending on his next movie role. “My workout is constantly fluctuating…Creating and maintaining these kinds of physiques takes attention to detail because sometimes you have to back off on cardio or add cardio or train two times a day or bump calories up or back off calories. It’s always in a constant state of flux, which makes it really exciting, for sure.” For example, when training for his role in Hercules, he worked out intensely for five days a week, still focusing on different body parts each day, but leaving two of the days for rest.

Diet: You Are What You Eat

Johnson eats a substantial amount of calories throughout the day—about five meals—to fuel his active lifestyle. His diet contains a lot of fish, particularly cod. Sometimes he consumes as many as 36 ounces of fish on one day. He also eats as many as 12 eggs a day. He plans out his food ahead of time and makes sure the food that goes into his body counts for nutrition. “It’s all measured depending on what I’m training to achieve…Other staples in my diet include chicken, steak fillets…oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein,” he tells Bodybuilding enthusiastically.

The Rock also enjoys the occasional “cheat day,” during which he doesn’t count his carbs. He can afford his indulgence in foods such as giant sub sandwiches as well as sushi rolls, peanut butter chocolate brownies, cookies, pancakes and a lot of pizza.

“I would never win an award for not loving pizza.”

Mental Health

Johnson has recently discussed his journey with mental health. When he was 15, he witnessed his mother’s attempt to commit suicide. Since then, he has struggled with depression throughout his life. He says, “I reached a point where I didn’t want to do a thing or go anywhere…I was crying constantly.” He has also had other moments of nadir in his life, including losing the prospects of a career in football due to an injury and his longtime girlfriend breaking it off with him. He says, “The dreams I had, they were dashed. There is no more football. My relationship was crushed. That was my absolute worst time.”

He has stated that men in our society, including an action hero like him, can be expected to deal with emotions internally and to not show them to others. However, as he aptly points out, “depression doesn’t discriminate” and it’s important to open up to others. Discussing the importance of verbalizing, he says, “I found that with depression, one of the most important things you can realize is that you are not alone.”

At the End of the Day

Johnson takes time to unwind at the end of the day and reflect on how he can improve himself physically and mentally. When it’s time to hit the sack, he concedes that he doesn’t get very much REM and that his sleeping hours can be “funky and off.” He has stated that he only gets 3-5 hours of sleep a night! As he says, “I often sacrifice two hours of sleep just so I can have the quiet two hours that I need before the whole house wakes up, including the animals.” It seems like The Rock doesn’t need much time to rest before he’s vigorously back at it again, making one wonder if he really is some sort of superhuman or machine.

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For Dwayne Johnson aka The Rock, workouts and a diligent diet are quite simply a way of life. Accordingly, the California-born college athlete turned WWE sensation turned A-list movie star cuts a truly impressive figure, as anyone with working eyeballs and access to a screen can attest. And while some of that mean muscle came naturally, the bulk of it results from next level dedication in every conceivable department. That said, he still makes room for the occasional cheat day. Something tells us he earned it.

Meanwhile, Johnson is always happy to share the secrets of his ongoing success. As such, you’ll always find him posting fitness videos to YouTube or selling The Rock workout gear or gracing Instagram with pictures of his hearty meals. He even launched two short-lived reality shows called “Hero” and “Wake Up Call,” where he personally motivated others toward physical and mental transformation. Like we said, spreading the love is a massive part of his game plan.

It’s then no surprise that adopting The Rock diet and workout plan isn’t a matter of access as much as it is a matter of conviction. Well, that and a decent budget, since you’ll be spending a lot on food. Should you take on this training regimen, however, you might one day flaunt a body like the one he did in “Hercules” or “Fast 5” or any other movie he’s been in because he’s pretty much always fit. But are you up to the task, young go-getter? Let’s find out.

The Rock Diet Plan

The Rock takes a “go big or go home” attitude toward just about everything he does, including his diet. What we’re trying to say here is that he eats like a grizzly bear, albeit a (mostly) healthy one.

Sometimes The Rock’s diet can go to crazy extremes. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amounted to a whopping total of 4,131 calories, which is basically twice the recommended average for men. When not in training, he normally eats about five meals a day, and we’re talking meals.

As you can probably guess, Johnson loves himself a juicy steak along with other tasty proteins. And if you’ve ever visited The Rock’s insanely popular Instagram feed, then you know his cheat meals are downright epic. Of course, everything this dude does is epic, so why would his cheat meals be any exception?

Think steak, fish, whole grains, eggs, green veggies, protein, protein, and more protein, and you’re getting a pretty good idea of what The Rock is cookin’. It’s all planned out in advance and devoured with relish.

Five-Meal Diet Plan

When he’s not building mass for a role, The Rock eats the following (as an example):

Meal #1

  • 10 oz steak
  • 2 cups oatmeal
  • 3 egg whites
  • 1 whole egg
  • 1 glass watermelon juice

Meal #2

  • 2 servings chicken
  • 2 bell peppers
  • 3 cups mushrooms
  • 3 cups broccoli
  • 1 protein shake

Meal #3

  • 8 oz salmon
  • 8 asparagus tips
  • 2 whole eggs
  • 2 cups rice medley
  • 3 cups broccoli

Meal #4

  • 10 oz steak
  • 3 baked potatoes
  • 8 asparagus tips
  • 1 glass orange juice

Meal #5

  • 20 grams casein protein
  • 10 egg whites

Seven-Meal Diet Plan

As we mentioned above, when The Rock was training for 2014’s “Hercules,” he consumed calories like it was nobody’s business. For all the extremists (or completists) out there, here’s one of his seven-meal diet plans:

  • 10 oz cod
  • 2 whole eggs
  • 2 cups of oatmeal
  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies
  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies
  • 8 oz cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil—122
  • 8 oz steak
  • 12 oz baked potato
  • spinach salad

Meal #6

  • 10 oz cod
  • 2 cups rice
  • salad

Meal #7

  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

The Rock Workout Gear

Your training regimen isn’t ready to go unless you’ve got the proper clothes and accessories. Enter The Rock’s own line of workout gear, Project Rock, which was created in partnership with athletic brand Under Armour. Consider it your one-stop shop for gym-tested shirts, sneakers, headphones, earbuds, hats, bags, pants, socks, and anything else you might need to optimise your fitness routine. Here are some highlights:

UA True Wireless Flash Project Rock Edition – Bolstered by Bluetooth technology, a host of innovative touches, JBL sound, and an ergonomic design, these classic buds deliver the wireless experience you’ve been waiting for. Cue up The Rock ultimate workout music playlist and get pumped.

Buy it here

UA Sport Wireless Train – Project Rock Edition – Beats by Dre? Never heard of it. Consider these wireless headphones instead, which are built to handle The Rock’s workouts. In other words, they’re built to handle any workout.

Buy it here

UA Project Rock 1 – Featuring fully knit uppers and synthetic overlays, these sporty kicks are as breathable as they are tough. An adjustable lacing system allows for a truly comfortable and customised fit.

Buy it here

UA HOVR™ Phantom Project Rock – You’re damn right you’ll need to run every week if you want to look like The Rock. Thankfully, he helped design a shoe just for the occasion. Not only will the UA HOVR technology make your feet feel like they’re floating in zero gravity, but built-in sensors are tracking your every step. Smart.

Buy it here

Project Rock Terry – Odds are you’ve seen The Rock working out in a short-sleeved hoodie by now. With this Project Rock Terry at your disposal, you can do the very same thing.

Buy it here

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. Your modern workout arsenal isn’t complete without it.

Buy it here

The Rock Workout Plan

Are you ready to bring out your inner Hercules? The Rock workout plan will certainly get you there, but don’t think for a second that the journey will be easy. On the contrary, The Rock workout routine is pretty much as demanding as modern fitness can get. Of course, should you properly execute this brutal training regimen, you’ll be walking tall like a one-man gun show (who out there got the reference?).

Depending on the type of role he’s training for, The Rock employs varying levels of intensity. That said, his workout routine is always pretty intense. It kicks off with 30-50 minutes of cardio on the elliptical cross trainer first thing in the morning. After that, he eats a hearty, protein-packed breakfast.

Then it’s off to the gym, where the real workout begins. In The Rock’s own words, he gets “busy with a nice session of clangin’ and bangin’—epic pain, epic results.” That means lifting heavy weights on a regular basis, working out six days a week, and focusing on a different muscle group each day. 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).

Before we dive into the basics, a simple reminder: Dwayne “The Rock” Johnson is 6 foot 5 and built like a truck. 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. In other words, apply a little common sense when adopting The Rock’s workout routine, so that we don’t end up with a lawsuit on our hands. Intensity is good. Overdoing it, bad.

Now that we’ve gotten our little disclaimer out of the way, we present one of The Rock’s ultimate workout plans. 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. Without further delay, here is The Rock’s workout plan:

View this post on Instagram

A post shared by therock (@therock) on May 27, 2019 at 10:51am PDT

Day 1: Legs

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Barbell Walking Lunge – 4 sets, 25 reps
  • Leg Press – 4 sets, 25 reps
  • Leg Extensions – 3 sets, 20 reps
  • Barbell Squat – 4 sets, 12 reps
  • Hack Squat – 4 sets, 12 reps
  • Single Leg Hack Squat – 4 sets, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

View this post on Instagram

No herky jerky movements. A microcosm for life/ Slow, steady precision – then go in for the kill. Finish your week strong. #ironparadise #jumpjump #WSR

A post shared by therock (@therock) on Apr 5, 2019 at 5:55am PDT

Day 2: Back

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Wide-Grip Lat Pulldown – 4 sets, 12 reps
  • Bent Over Barbell Row – 4 sets, 12 reps
  • One-Arm Dumbbell Row – 4 sets, 12 reps
  • Barbell Deadlift – 3 sets, 10 reps
  • Pull-ups – 3 sets, to failure
  • Dumbbell Shrug – 4 sets, 12 reps
  • Inverted Row – 3 sets, to failure
  • Hyperextensions (Back) – 4 sets, 12 reps

View this post on Instagram

Good to grit it out here to Hawaii where the mana is always strong. And always good to be home bruthaas and sistaaaaas ?? #championshipsets #ironparadise #tilfailure #needpancakes

A post shared by therock (@therock) on Jan 7, 2019 at 9:20am PST

Day 3: Shoulders

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Dumbbell Shoulder Press – 4 sets, 12 reps
  • Standing Military Press – 4 sets, 12 reps
  • Front Dumbbell Raise – 4 sets, 12 reps
  • Side Lateral Raise – 4 sets, 12 reps
  • Reverse Machine Flyes – 4 sets, 15 reps
  • Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps

View this post on Instagram

Iron sharpens iron. Gettin’ killer workouts in here in Hawaii. I work all around the world, but always good to come back home to sharpen the iron in our aloha spirit. Let the blood flow. #rentsdue ?

A post shared by therock (@therock) on Apr 12, 2019 at 11:36am PDT

Day 4: Arms/Abs

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Dumbbell Bicep Curl – 4 sets, 15 reps
  • Hammer Curls – 4 sets, 15 reps
  • Spider Curl – 4 sets, to failure
  • Triceps Pushdown – 4 sets, 15 reps
  • Overhead Triceps – 3 sets, 15 reps
  • Hanging Leg Raise – 4 sets, 20 reps
  • Rope Crunch – 4 sets, 20 reps
  • Russian Twist – 4 sets, 20 reps

Day 5: Legs

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Barbell Walking Lunge – 4 sets, 25 reps
  • Leg Press – 4 sets, 25 reps
  • Leg Extensions – 3 sets, 20 reps
  • Barbell Squat – 4 sets, 12 reps
  • Hack Squat – 4 sets, 12 reps
  • Single Leg Hack Squat – 4 sets, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

Day 6: Chest

  • Run on Treadmill – 30-50 minutes
  • Barbell Bench Press – Medium Grip – 4 sets, 12 reps
  • Incline Dumbbell Press – 4 sets, 12 reps
  • Dumbbell Bench Press – 4 sets, 12 reps
  • Flat Bench Cable Flyes – 4 sets, to failure
  • Incline Hammer Curls – 4 sets, 12 reps
  • Dips – Chest Version – 4 sets, to failure

Day 7: Rest

  • Eat Ice Cream Sandwiches

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Yes, Dwayne Johnson’s life is pretty epic. It’s also gotta be totally exhausting. Case in point: His workout routine. After raising eyebrows and getting absolutely jacked with his Hercules and Baywatch workouts, the highest-paid actor in Hollywood has been steadily releasing a new set of workouts for Jumanji, which he’s nicknamed #InsideIronParadise, in a series of posts on his Under Armour Record account. (Johnson has teamed up with the apparel company to produce his Project Rock gear.)

And to be clear: The workouts look absolutely brutal, like a fever dream cooked up in the lab of a full-time bodybuilder who’s also an insanely busy entertainer and star. Ready to hit the iron like The Rock? Read on.

About the Workouts

As of mid-October, Johnson has listed three Jumanji workouts: Back, Chest, and Legs. There are two other #InsideIronParadise workouts: Chest/Tris and Back/Biceps.

These are all classic bodybuilding routines, with tons of volume and isolation work designed to hit major muscle groups and individual muscles from every angle. He’s also a big fan of cable exercises, and he likes to switch up his grip positioning to make the most of each move.

Under Armour / Project Rock

Before You Begin

– Johnson doesn’t list the weights he uses. That’s fine with us, because we’re talking about The Rock here, so we don’t expect most people to do the same weights he does.

– These workouts have huge amounts of work volume, so make sure you’re picking up a weight that you can handle throughout the designated reps and sets. Account for that before you pick up the weights, and keep track of your performance as you do each workout so you know whether to add or remove weight the next time you do the workout.

– Where relevant, we’ve included Johnson’s notes on range of motion. In certain exercises, like back hyperextensions and behind-the-head lat pulldowns, make sure you have the range of motion to attempt these moves before plowing through 20 reps. These can be tough on your joints—and again, you’re not The Rock.

– In cases where Johnson uses some specific equipment, we’ve noted as such, and included some alternatives you can use.

– As we’ve noted, these workouts include a lot of volume, so make sure you’re properly rested and fueled up before attempting them. If you’re going to attempt these workouts on an empty stomach, it’s probably not a bad idea to supplement mid-workout with some carbs to ensure your muscles have the glycogen they’ll need to get through these.

Being the Rock Is Exhausting and Utterly Epic >>>

Dwayne Johnson’s “Dr. Bravestone” Jumanji Workouts

Workout 1: Back

1-Arm Lat Pulldown
3 sets x 15 reps
Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. If you don’t have a similar machine, you can do a one-armed cable pulldown.

Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you (supine).

One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.

“Charles Glass-Style” Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.

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

Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps
Be sure to go slowly on this move. Don’t go too far past a neutral spine—your lower back will get a perfectly good workout without flinging your torso up.

Dumbbell Shrugs
4 sets x 20 reps

Workout 2: Chest

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

Incline Flye
4 sets x 12 reps
Note: Johnson uses a Star Trac machine, which makes sure that the resistance is coming from a consistent angle. You can simulate this on an incline bench with cables: Set up the bench at an incline, and then angle the cables so they’re perpendicular to your torso.

One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps
Note: Johnson uses a Hammer Strength incline press machine, but you can simulate with dumbbells, cables, or a similar machine that allows one-armed presses.

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.

Workout 3: Legs

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.

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
If your gym doesn’t have a lying leg curl machine, you can substitute with a standard seated leg curl.

Glute-Ham Raises
4 sets x 8–12 reps

Dwayne Johnson’s “Inside Iron Paradise” Workout

Workout 1: Chest/Triceps


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
Do 3 partial reps at the end of the last two sets.

Dips With Weighted Chains
3 sets to failure
Do 5 partial reps at the end of every set.

Getty Images


Reverse-Grip Pushdowns
7 sets x 8–12 reps
Use a cambered bar (aka the angled bar, rather than a straight bar).
Grip the bar underhand (supine), so your palms are facing the ceiling at the start of the set.

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
Johnson does this exercise with the pulley behind his head.

Workout 2: Back/Biceps


V-Bar Lat Pulldown
4 sets x 8–12 reps

Reverse-Grip Bent-Over Row
4 sets x 8–12 reps
Use a cambered bar. Grab the bar with an underhand (supine) grip.
Hold the bar for 2 seconds at your bellybutton for the last 4 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
Johnson pulls the bar behind his neck, but be careful with this motion—it can cause some stress in your shoulder joints. Make sure you have excellent shoulder mobility before attempting a behind-the-neck pull.
B. Back Extensions (do last 3 sets to failure)


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
Johnson does these on a cable machine using the high pulley, but you can substitute with dumbbells if needed.

Preacher Curls
3 sets x 8–12 reps
Johnson does this on a preacher curl bench using the cable machine, but you can substitute with dumbbells if needed.

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It’s been announced that Dwayne ‘The Rock’ Johnson is set to recieve a star on the Hollywood Walk of Fame. Literally (and figuratively) a Hollywood heavyweight, DJ’s ascension from questionable wrestler to global megastar is one adored all over the world, so it seems only fair he’s cementing himself in Hollywood history. “A true true honor. What a full circle journey,” he said on Twitter. “So grateful and so many people to thank. See everyone there! Tequila on me”.

And, if you’ve ever watched The Rock work out, you’ll know that he works hard.

Sometimes too hard. “He loves to train so you struggle to keep him out of the gym,” says his trainer, Dave Rienzi, who started working with 41-year-old Dwayne Johnson before Wrestlemania in 2011, and has designed his routines ever since.

“When I started working with , he was spending too much time in the gym, which was a little counter productive, so I had to try to limit him to a really intense 45-60 minutes,” says Rienzi. Intense, as anyone taking on this programme will see, is something of an understatement.

Monday: Back and abs

For all The Rock workouts, unless otherwise stated do one set of 12 reps, one set of 10 reps and a last set of 8 reps for each exercise. Up the weight each set. Rest for 90 seconds betweens sets.

Warm up

Internal and external rotations on cable machine. 2 sets of 20 reps on each arm.



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


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

– Rope crunches
– Hyperextensions

(Related: The 5-minute abs screamer)

Tuesday: Chest and calves

Warm up

Internal and external rotations on cable machine. 2 sets of 20 reps on each arm.



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

(Related: The 3 best exercises for your calves)

Wednesday: Legs and abs

Warm up

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


Take 90 seconds rest betweens sets.

(Related: MH’s toughest-ever leg-day sessions)


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

Thursday: Shoulders

Warm up

Internal and external rotations on cable machine. 2 sets of 20 reps on each arm.


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

(Related: 3 moves to build boulder shoulders)

Friday: Arms

Warm up

Internal and external rotations on cable machine. 2 sets of 20 reps on each arm.


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



Ed Vanstone Ed Vanstone is Digital Director of Men’s Health.

Workout like the rock

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