A lot of times, we show exercise programs for people that are often at home or want to get into shape for the very first time. However, there are plenty of people that are already in decent shape and really want to get big and strong. When it comes to celebrities that are ripped, one of the first that you think about is Dwayne “The Rock” Johnson.

Johnson has always been big, as the son of a former professional wrestler, Johnson himself would end up playing college football for the University of Miami. When his football career was cut short by injury, he followed in his father’s footsteps to get into the wrestling ring. There, he became one of the most famous wrestlers of all-time, and was able to parlay that into a movie career where he is one of the biggest actors, both literally and figuratively, in the world. But how did “The Rock” get his physique that has sold so many movie tickets? Let’s look at what his workout entails and how much dedication it would take for you to look like Johnson.

Behind Johnson’s Workout

rock2

Johnson had always been very strong throughout his wrestling career, but he didn’t always have the best physique. Other wrestlers appeared to be more ‘cut’ than Johnson, especially in the chest area where he was having problems. Due to his weight loss from his football days and his Samoan heritage, Johnson had larger breast tissue than most men, which is known as gynecomastia.

Johnson elected to have surgery to reduce the tissue, and now you would never know he didn’t always have massive pectoral muscles. While he was still wrestling, Johnson was carrying around 14 percent body fat, but knew that wouldn’t always translate well into the movies. That’s when he developed his workout routine that would help him shred down to seven percent, and it might even be lower than that.

It takes a lot of commitment to look like Johnson, but it can be done if you have the proper equipment and ability to eat specific foods in the kitchen. A lot of people want to give it a try now, especially after seeing how successful Johnson has been both in film and in the fitness world. After all, Muscle & Fitness Magazine named Johnson the Man of the Century. That’s quite an honor, and while we might not ever look like The Rock or win those awards, we can at least take something away from his workout to make ourselves stronger.

The Exercises

rock3

To cut both body fat and increase muscle, Johnson stuck with a six day routine while taking one day of rest per week. When he’s training for a movie, he will typically workout for several hours per week on a daily basis, but we want the workout that’s more attainable here. For this workout plan, we’ll use Sunday as the day of rest. Here is the workout plan that you should be following if you really want to get jacked:

Monday – Shoulders

  • Five minute warm-up, 12 minutes of cardio, five minute cool-down
  • Dumbbell shoulder press (Four sets of 12 reps)
  • Side lateral raise (Four sets of 12 reps)
  • Front dumbbell raise (Four sets of 12 reps)
  • Standing military press (Four sets of 12 reps)
  • Reverse flyes (Three sets of 10 reps)

Tuesday – Back

  • Five minute warm-up, 12 minutes of cardio, five minute cool-down
  • Barbell shrug (Four sets of 15 reps)
  • Pull-ups (Four sets of 15 reps)
  • Back extensions (Four sets of 15 reps)
  • Dumbbell rows (Four sets of 15 reps)
  • Barbell deadlift (Four sets of 15 reps)
  • Lat pulldowns (Four sets of 15 reps)
  • Inverted rows (Three sets until failure)

Wednesday – Legs

  • Five minute warm-up, 12 minutes of cardio, five minute cool-down
  • Leg Press (Four sets of 25 reps)
  • Walking lunges (Four sets of 25 reps)
  • Leg curls (Three sets of 20 reps)
  • Leg extensions (Three sets of 20 reps)
  • Barbell lunges (Three sets of 20 reps)
  • Thigh abductors (Three sets of 20 reps)
  • Calf raises (Three sets until failure)

Thursday – Arms and Abs

  • Five minute warm-up, 12 minutes of cardio, five minute cool-down
  • Russian twists (Four sets of 20 Reps)
  • Leg raises (Four sets of 20 Reps)
  • Rope crunches (Four sets of 20 Reps)
  • Hammer curls (Four sets of 12 reps)
  • Barbell curls (Three sets of 12 reps)
  • Triceps pushdowns (Three sets of 10 reps)
  • Triceps dips (Three sets until failure)
  • Spider curls (Four sets until failure)

Friday – Chest

  • Five minute warm-up, 12 minutes of cardio, five minute cool-down
  • Bench press (Four sets of 12 reps)
  • Dumbbell bench press (Four sets of 12 reps)
  • Incline dumbbell press (Four sets of 12 reps)
  • Cable crossovers (Four sets of 12 reps)
  • Barbell incline bench press (Three sets of 12 reps)
  • Bench cable flyes (Three sets until failure)

Saturday – Legs

  • Five minute warm-up, 12 minutes of cardio, five minute cool-down
  • Leg Press (Four sets of 25 reps)
  • Walking lunges (Four sets of 25 reps)
  • Leg curls (Three sets of 20 reps)
  • Leg extensions (Three sets of 20 reps)
  • Barbell lunges (Three sets of 20 reps)
  • Thigh abductors (Three sets of 20 reps)
  • Calf raises (Three sets until failure)

The Diet

rock4

That can be a lot to go through, and you don’t have to lift as much as Johnson if you want to build a lot of muscle. Just going through that routine (even cutting the amount of sets and reps for those that are looking to get started) can see a lot of results. Just focus on doing as much weight as you can to push yourself, but don’t try to do too much. After all, you may be lifting weights or in good shape already, but you’re not The Rock just yet.

Now, if you thought that the workout portion of Johnson’s routine was going to be difficult, just wait until you see what he eats. Since he already weighs 265 pounds of muscle, he has to eat a lot just to keep his physique intact. You will obviously want to cut down on the calories to avoid overdoing it at first, but Johnson eats seven meals on average per day. Here is what those meals look like:

Meal One – Two cups of oatmeal, two eggs, 10 ounces of cod

Meal Two – Eight ounces of chicken, two cups of white rice, one cup of vegetables

Meal Three – Eight ounces of cod, one cup of veggies, 12 ounces of sweet potato

Meal Four – Eight ounces of steak, 12 ounces of baked potato, spinach

Meal Five – Eight ounces of cod, one cup of veggies, two cups of rice

Meal Six – 10 ounces of cod, two cups of rice, salad

Meal Seven – One cup of veggies, 30 grams of protein, fish oil and a 10 egg omelet

If you don’t like fish or eggs, you might not like Johnson’s eating plan. Of course, trying to get a body like his is going to take a lot of dedication you don’t have, but make sure to focus on lean meats like fish and chicken, while adding protein from vegetables, as well. Overall, it’s a healthy plan that most people wouldn’t be able to stick to since it’s time consuming and requires a lot of eating. Doing a trimmed down version with fewer meals will definitely still be within question, though.

Summing it Up

rock5

Too many people might read a workout and eating plan like Johnson follows and try to get into the same plan right away. Instead, you should just be focusing on the schedule of the workout areas and the basic diet idea. Wanting to build muscle is something that a lot of us are hoping to attain, not just losing weight, and this plan is perfect for just that.

For example, on shoulder days you can try to aim for three sets at a time on lower weights until you are able to build up the strength to take it to the next level. As for the diet, you can start out by incorporating more vegetables, potatoes and lean meat into your diet while cutting out the processed foods and sugars. This is one of the most intense workout plans that we’ve covered, so don’t expect to jump right into the deep end.

This is also a workout and eating plan for someone that has two hours per day to devote to the gym. On most days, Johnson will do up to an hour of cardio before lifting weights for another 90 minutes. That’s why you should cut down on the cardio and lower the amount of sets to save yourself some time, making your goals more attainable at the start. If you have the time, then the sky’s the limit. It also helps if you have access to a full gym, as some of the workouts involve some expensive machines that most people don’t have in their homes. If that’s the case, aim for a similar exercise with dumbbells or add more lunges for leg days.