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The Rock Fitness Regime 2019

‘Blood, Sweat and Respect

The first two you give,

The last one you earn’

Dwayne ‘The Rock’ Johnson lives by these words. The most electrifying Superstar in the history of WWE is back with his fitness regime for 2019. The people’s champion is on a mission to inspire all around him to switch to a healthier and stronger lifestyle. The Rock hits the gym six times a week and then works out as if there is no tomorrow. He is really the epitome of strength and weakness.

But how did he reach there? Certainly not by just going to the gym. No, Rock’s daily fitness regime doesn’t start at the gym. It starts as soon as he wakes up. His morning starts at 4:00 am. On some days he ties up his running shoes and goes for a run around the neighborhood. Once he’s completed running, he eats breakfast. It’s after the breakfast, Johnson gets the gym.

Rock dedicates a full sequence to a specific area of the body each day. Although the exercises change depending on his goals what that remains sains is 4 sets and 12 reps with a 60-90 second rest period.

Dwayne ‘The Rock’ Johnson’s Weekly Workout Chart

Day 1Legs
Day 2Back
Day 3Shoulder
Day 4Arms/Abs
Day 5Legs
Day 6Chest
Day 7Rest

Day 1: Legs

ExerciseSets X Reps
Running 30-50 minutesOutside or on a treadmill
Barbell Walking Lunge4 sets x25 reps
Leg Press4 sets x 25 reps
Leg Extensions3 sets x 20 reps
Barbell Squats 4 sets x 12 reps
Hack Squats4 sets x 12 reps
Romanian Deadlift4 sets x 10 reps
Seated Leg Curls3 sets x 20 reps
Thigh Abductor4 set x 12 reps

Day 2: Back

ExerciseSets X Reps
Running 30-50 minutesOutside or on a treadmill
Wide-Grip Lat Pulldown4 sets x 12 reps
Bent Over Barbell Row4 sets x 12 reps
One Arm Dumbbell Row4 sets x 12 reps
Barbell Deadlift3 sets x 10 reps
Pull-Ups3 sets
Dumbbell Shrug4 sets x 12 reps
Inverted Row3 sets
Hyperextension4 sets x 12 reps

Day 3: Shoulders

ExerciseSets X Reps
Running 30-50 minutesOutside or on a treadmill
Dumbbell Shoulder Press4 sets x 12 reps
Standing Military Press4 sets x 12 reps
Front Dumbbell Raise4 sets x 12 reps
Side Lateral Raise4 sets x 12 reps
Reverse Machine Flyes4 sets x 15 reps
Seated Bent Over Rear Delt Raise4 sets x 12 reps

Day 4: Arms/Abs

ExerciseSets X Reps
Running 30-50 minutesOutside or on a treadmill
Dumbbell Bicep Curl4 sets x 15 reps
Hammer Curls4 sets x 15 reps
Spider Curl4 sets x 12 reps
Triceps Pushdown4 sets x 15 reps
Overhead Triceps3 sets x 15 reps
Hanging Leg Raise4 sets x 20 reps
Rope Crunch4 sets x 20 reps
Russian Twist4 sets x 20 reps

Day 5: Legs

ExerciseSets X Reps
Running 30-50 minutesOutside or on a treadmill
Barbell Walking Lunge4 sets x25 reps
Leg Press4 sets x 25 reps
Leg Extensions3 sets x 20 reps
Barbell Squats 4 sets x 12 reps
Hack Squats4 sets x 12 reps
Romanian Deadlift4 sets x 10 reps
Seated Leg Curls3 sets x 20 reps
Thigh Abductor4 set x 12 reps

Day 6: Chest

ExerciseSets X Reps
Running 30-50 minutesOutside or on a treadmill
Barbell Bench Press, medium grip4 sets x 12 reps
Incline Dumbbell Press4 sets x 12 reps
Dumbbell Bench Press4 sets x 12 reps
Flat Bench Cable Flyes4 sets x 15 reps
Incline Hammer Curls4 sets x 12 reps
Dips, Chest Version4 sets x 10-12 reps

Day 7: Rest

Day 7 is The Rock’s rest day. It is usually made of cheat meals and relaxing after a week’s hard work.

Let’s smell…What The Rock is Cooking!

Here’s an example of how The Rock’s meal-by-meal full day of eating looks like.

  • 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 baked potato, 1 salad
  • Meal 7 – 20-30 gram casein protein supplement, 10 egg whites

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Royston .F

I am Royston .F, owner of nobrain.co a tech blog. My main perspective is to provide knowledge about the smallest and largest swings in the ongoing world. All the information with authorized material is provided on my page.

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