The Rock Training Plan

Hollywood Celebrity Fitness and Workouts.

The Rock is not only a global superstar, but also a fitness and bodybuilding role model. Standing at 6’5″ and weighing 260 pounds of solid muscle, he carries a powerful physique.

The Rock has stated that he absolutely loves working out, and can’t imagine going without it. While the The Rock is incredibly genetically gifted, he has also built his physique and kept it in top-notch shape through hard work, dedication and a striving for excellence.

The Rock trains early, a little after having breakfast in the morning. There is no slacking off for him – every session has to be intense. When he steps into the gym he is focused on getting results, conquering and continuously progressing in his training. He is also one of the most humble, hard working and focused celebrities out there.

His morning routine consists of doing 30-50 minutes of cardio right after waking up. He then eats breakfast and lifts a little after that.

He trains with 4 sets of 12 reps for most exercises, resting 60-90 seconds in between sets. His priority is to keep the intensity of his training high.

If you are ready to take on The Rock’s training plan, this is what it looks like:

Day 1: Biceps and Triceps Training

1. Preacher Curl | 4 sets, 12 Reps.
2. Dumbbell Bicep Curl | 4 sets, 12 reps
3. Hammer Curls | 4 sets, 12 Reps
4. Barbell Curl | 4 sets, 12 Reps
5. Triceps Rope Push-down | 4 sets, 12 Reps
6. Triceps Rope Overhead Extension | 4 sets, 12 Reps
7. Triceps Dips | 1 set, Failure

Day 2: Chest Training

1. Barbell Incline Bench Press | 4 sets, 12 Reps
2. Dumbbell Bench Press | 4 sets, 12 Reps
3. Incline Chest Press | 4 sets, 12 Reps
4. Dumbbell Flyes | 4 sets, 12 Reps
5. Cable Crossover Superset with Dips | 1 set, Failure
6. Dips Superset with Cable Crossover | 1 set, Failure

Day 3: Shoulders Training

1. Barbell Shoulder Press | 4 sets, 12 Reps
2. Leverage Shoulder Press | 4 sets, 12 Reps
3. Standing Low-Pulley Deltoid Raise | 4 sets, 12 Reps
4. Dumbbell Lateral Raise | 4 sets, 12 Reps
5. Reverse Machine Flyes | 4 sets, 12 Reps

Day 4: Back Training

1. Bent Over Barbell Row | 4 sets, 12 Reps
2. One-Arm Dumbbell Row | 4 sets, 12 Reps
3. Pull-ups | 1 set, Failure
4. Close-Grip Lat Pull-down | 4 sets, 12 Reps
5. Seated Cable Rows | 4 sets, 12 Reps (with double drop-set)
6. Dumbbell Shrug | 4 sets, 12 Reps
7. Rope Straight-Arm Dumbbell Pullover | 4 sets, 12 Reps
8. Back Hyper-extensions | 4 sets, 12 Reps (Weighted)

Day 5: Leg Training

1. Barbell Squat | 4 sets, 12 Reps
2. Hack Squat | 4 sets, 12 Reps
3. Barbell Lunge | 4 sets, 12 Reps
4. Leg Extensions | 4 sets, 12 Reps
5. Romanian Dead-lift | 4 sets, 12 Reps
6. Seated Leg Curl | 4 sets, 12 Reps
7. Single Leg Standing Calf Raises | 4 sets, 12 Reps
8. Seated Calf Raise | 4 sets, 12 reps

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