Recognizing that Hollywood stars maintain a lean and athletic look, Johnson had to modify his workout and lose 25lbs in 4 months, getting down to 225lbs.The Rock’s workout routine focused on cutting body fat. He went from 14% to 7% body fat in this short amount of time. To help cut this weight, Johnson changed his workout to train each body part three times per week.
Despite cutting back on cardio, this allowed him to burn that extra fat. In addition, Johnson’s training involved constantly changing his workout routine to avoid plateaus. He adjusted rest periods, the amount he lifted, the speed with which he lifted, and of course the number of sets and reps he performed. Dwayne Johnson’s workout routine focused on a lot of cardio with resistance training, weights, and core training.
He trained 6 days per week with Sunday as a rest day.
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down