The Rock (Dwayne Johnson)’s Workout

Known as the The People’s Champion from the times when he was wwe superstar, the Rock, Dwayne Johnson has always been an idol to many people who work out in the gyms. Here you can see his workout program:

Dwayne Johnson trains 6 days per week with Sunday as a rest day. He focues on a lot of cardio with resistance training, weights, and core training.

Monday
Resistance Training: chest, back, biceps, calves; 5 sets, 15-20 reps, 30 seconds rest periods.

Cardio: 5 minutes warm up, 12 minutes at a high-intensity clip, 5 minutes cool down.

Tuesday
Resistance training: quads, hamstrings, shoulders, triceps; 5 sets, 15-20 reps, 30 second rest periods.

Cardio: 5 minutes warm up, 12 minutes at a high-intensity clip, 5 minutes cool down.

Wednesday
Resistance training: chest, back, biceps, calves; 5 sets, 12-15 reps, 45 second rest periods.
Cardio: 5 minutes warm up, 12 minutes at a high-intensity clip, 5 minutes cool down.

Thursday
Resistance training: quads, hamstrings, shoulders, triceps; 5 sets, 12-15 reps, 45 seconds rest periods.
Cardio: 5 minutes warm up, 12 minutes at a high-intensity clip, 5 minutes cool down.

Friday
Resistance training: chest, back, biceps, calves; 5 sets, 8-12 reps, 60 seconds rest periods.
Cardio: 5 minutes warm up, 12 minutes at a high-intensity clip, 5 minutes cool down.
Saturday
Resistance training: quads, hamstrings, shoulders, triceps; 5 sets, 8-12 reps, 60 seconds rest periods.
Cardio: 5 minutes warm up, 12 minutes at a high-intensity clip, 5 minutes cool down.

Sunday
One the 7th Day, The Rock rests.