Get Jacked In 2018 With The Rock’s Insane Weekly Workout Plan

The Rock Works Out Only Five Days A Week

Long Story Short

The Rock does a super intense and grueling workout that is sure to get you jacked in 2018.

 

Long Story

Now that Christmas is finished and all that turkey and stuffing is finally digested (fingers-crossed!), plenty of us have made New Year’s resolutions to get a little thinner, more cut or, you know, super jacked. Whatever your resolution, your workout plan could certainly use a little help from The Rock.

It always baffles me how The Rock finds the time to be such a successful actor (just shy of being 2017’s highest grossing actor), businessman, presidential candidate (!?) and stay so freaking jacked. But thanks togreat training habits like a super early wakeup call, a good diet (with cheat meal pancakes) and some heavy lifting, The People’s Champ continues to be so ripped at 45-years-old.

The Rock’s trainer, Dave Rienzi, has been working with the former wrestler since 2011 and recently revealed what an average week at the gym looks like. Interestingly, despite being a committed gym rat, Rienzi tells The Rock to limit his workouts to just five days a week for 45-60 minutes.

So without further ado, here’s The Rock’s typical week at the gym, as perMen’s Health.

Monday – Back And Abs

For this workout, and for the majority of his other workouts, The Rock does one set of 12 reps, one set of 10 reps and a final set of 8 reps for each exercise, upping the weight for every set. He then rests for 90 seconds between sets.

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Workout

Back

– Pull-ups
– One arm dumbbell row
– Reverse grip pulldown
– Cable row
– Stiff arm pullover with rope
– Barbell shrugs

Abs

For both abs moves do 3 sets of 20 reps. Rest for 60 seconds between sets.

– Rope crunches
– Hyperextensions

Tuesday – Chest And Calves

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Chest

– Incline dumbbell press
– Flat dumbbell press
– Incline fly
– Cable crossover (3 x 20 reps, high to low)
– Cable crossover (3 x 20 reps, low to high)

Calves

Do 3 sets of 50 reps for each all three exercises.

– Standing calf raise
– Leg press calf raise
– Single leg standing calf raise with dumbbells

Wednesday – Legs And Abs

Warm up

Hip flexor stretches, leg swings and kicks, foam rolling and glute bridges.

Legs

Take 90 seconds rest between sets.

– Leg extension (3 x 20 reps)
– Leg press (3 x 50 reps)
– Single leg press (3 x 20 reps)
– Dumbbell lunges (3 x 20 reps)
– Lying leg curls (3 x 15 reps)
– Romanian deadlifts (3 x 12 reps)

(Related: MH’s toughest-ever leg-day sessions)

Abs

– Side plank (3 reps, hold for 60 seconds)

Thursday – Shoulders

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Workout

– Seated lateral raise (5 sets)
– Dumbbell shoulder press
– Side lateral raise superset
– Cable side lateral raise (no rest between sets)

Friday – Arms

Warm up

Internal and external rotations on cable machine. Two sets of 20 reps on each arm.

Workout

– Barbell curls
– Preacher curls
– Close grip cable curls
– V-bar pushdowns
– Single arm overhead triceps extension
– Rope pushdown superset with…
…Leaning rope extension

Weekend

Rest!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s