The rock is not only a movie star but he is also a professional wrestler in the world famous WWE (where was the champion the last time I checked after beating CM Punk). When he was doing only wrestling the rock was not as shredded as he is now, he had the typical wrestlers physique, the size without the cuts, his legs were thick but nothing impressive, he always had killer traps but now he has improved on all those, adding muscle and getting cut at the same time. He has been filming a lot of action movies so he had had to look incredible in all his roles, the Fast and Furious 6 being one movie, GI Joe being the other and now Pain & Gain. The Rock now looks like a serious bodybuilder with an impressive body that would be hard for normal people to achieve in a short time. For the Rock to get this shredded he was on a strict diet for 150 days without having a cheat meal. The Rock has been training for years so for him it’s a different story, here is his workout but do not expect to look like him any time soon, A body like his takes years to attain to consistent hard work and eating crazy amounts of food.

Dwayne “the Rock” Johnson Workout

The rock has a typical bodybuilder split in which he trains for 5 days and rests for 2 days per week.

Monday – Shoulders

Machine press – 3 sets, 21 reps
Dumbbell lateral raise/front dumbbell raises (superset) – 3 sets, 8 reps
Bent over cable reverse flys – 5 sets, (12, 10, 8, 6, 4) reps
Hammer strength shrugs – 5 sets, (12, 10, 8, 6, 4) reps
4-way neck machine – 4 sets, 12 reps

Tuesday – Back

Wide grip lat pull downs – 5 sets, (12, 10, 8, 6, 4) reps
Close grip lat pull downs – 5 sets, (12, 10, 8, 6, 4) reps
One arm machine row – 4 sets, 12 reps
Hyper-extension – 4 sets, (15, 15, 12, 12) reps

Wednesday – Rest Day

Thursday – Legs

Leg press – 4 sets, (25, 20, 18, 16) reps
Smith machine lunge – 4 sets, 8 reps
Leg curl – 4 sets, (12, 10, 8, 6) reps
Standing Calf raises – 4 sets, 6

Friday – Arms

Dumbbell curl – 5 sets, (12, 10, 8, 6, 4) reps
Machine curl – 6 sets, (12, 10, 8, 6) reps + 2*21’s
Cable tricep extension – 5 sets, (12, 10, 8, 6, 20) reps
Overhead cable tricep extension – 4 sets, (12, 10, 8, 20) reps
One arm reverse grip cable tricep extension – 2 sets, 15 reps

Saturday – Chest

Incline dumbbell press – 5 sets, (12, 10, 8, 6, 4) reps
Flat dumbbell press – 5 sets, (12, 10, 8, 6, 4) reps
Cable cross-overs ( 4 sets 12 reps) + push ups (4 sets 15 reps) [super set]

Sunday – Rest day

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