Dwayne Johnson is a star of the upcoming movie Faster as well as a former WWE superstar and college football player. It wasn't that long ago that the man known in the WWE as "The Rock" was a bulky 280lb defensive lineman at the University of Miami. However, The Rock's training helped transform him into a chiseled 260lb wrestler and then into an athletic 225lb movie star.
Here is Dwayne Johnsons training regime during this time.
Monday, Wednesday, Friday-Resistance training:
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Tuesday, Thursday, Saturday -Resistance training:
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30-second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Sunday-OFF
Nowadays he weighs in at 225 pounds.
In another situation, his workout would be :
In going from 280lbs to 260lbs, Dwayne Johnson workout routine included training that split body parts into individual days. He did 45 minutes of cardio after every workout as well.
However, to transform himself into a Hollywood star, Johnson had to switch things up. He hired a new personal trainer who had him work his muscles multiple times per week. He even reduced cardio. It was critical that The Rock change some aspect of his workout on a regular basis (sets, reps, tempo, weight, etc.). This helped him cut his body fat in half.
On Monday, Wednesday, and Friday, Dwayne performed an routine involving chest, back, biceps, and calves. On Tuesday, Thursday, Saturday, Johnson did quads, hamstrings, shoulders and triceps. He performed 5 sets of 15-20 reps with 30 seconds of rest. At the completion of his workout, he did 22 minutes of cardio: 5 minute warmup, 12 minute high intensity, 5 minute cooldown.
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