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.



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


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.


– 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)


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.


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)


– 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.


– 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.


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



Why Do Some Women Like To Call Men ‘Daddy’ In Bed?

You Need To Know This!

Long Story Short

Searches for ‘daddy’ on adult sites appear to indicate that plenty of women are turned on by the term — but it doesn’t have anything to do with ‘daddy issues.’

Long Story

‘Daddy’ is hot right now (yep, I said it). Two popular XXX websites, XHamster and Pornhub, both indicate in year-end reports that searches for ‘daddy’ are high among women (via Maxim). So what’s up with that? Are women suddenly fantasizing about their fathers or older men?

Sexologist Dr. Nikki Goldstein from the podcast Sex & Life doesn’t think so. She told the New York Post searches for daddy have nothing to do with ‘daddy issues.’ Rather, they tend to be an “exciting fantasy.”

“[Daddy porn’s] got the key elements. Being taboo and having an authority figure in charge are very normalized triggers,” Goldstein said. “So you’ve got a taboo fantasy play that turns people on, plus you’ve also got the submission. Also, as the content is morally wrong and extreme, it feels naughty. Even if it is acting; so for some, it becomes sexy.”

XHamster is known particularly as a hardcore site, so it’s no surprise that people visiting it are looking for taboos or fetishes. A popular fetish that ties into the word ‘daddy’ is known as Daddy Dom / little girl (DDlg) and it involves men taking care of their ‘littles’ while the littles just act innocent, according to Broadly.

But what about outside of porn land and in real life? Has a woman ever called you ‘daddy’ and you thought – ‘who!?’

Sex therapist Vanessa Marin told Broadly, “Yes, ‘daddy’ can mean ‘father,’ but we also use the word to indicate when someone is the boss, in charge, a protector, or doing a good job. That’s usually the meaning women are going for in the bedroom. It’s a bit of a 70s porn cliche. I’ve never run across a woman who called her partner ‘daddy’ because she genuinely liked fantasizing that he was her father.”

Another sex therapist, Jacqueline Hellyer, told Whimn that ladies who like to use the word ‘daddy’ might be role playing and acting in a way that’s different from the way she tends to act outside the bedroom.

“Role plays – and in particular, power exchange role plays – are a very safe way for people with strong personalities to let go,” Hellyer said. “You often find that women who like to be ‘submissive’ in relationships – like the kind of women who’d call their partner ‘daddy’ in bed – are actually pretty high-powered in their day-to-day lives. Engaging in this roleplay is their way of letting go and giving in to vulnerability.”

So, no, calling you daddy doesn’t mean she’s thinking about her father or that she thinks you’re her sugar daddy. If she says it, just go with it and when things cool down, talk it out. She might even be turned on when you say ‘who’s your daddy?’ Or maybe not. Talk about it first; communication is never a bad call.

The Ejaculation Problem Most Men Don’t Know Anything About

While you tap out in less than 5 minutes of bed time action, there are dudes who can go over 20 good minutes and still don’t ejaculate. Yes, that happens but most men either aren’t aware of this problem, or let it slide thinking that they are simply good in bed. This condition is called Delayed Ejaculation. Unlike Premature ejaculation, that most men are aware about, delayed ejaculation remains unearthed. Here’s all that you need to know.

How To Realize That Your Ejaculation Is Delayed

Ejaculation Problem Most Men Don’t Know Anything About© Thinkstock/Getty Images

Next time you are down for some action and even if you are totally into it and can’t ejaculate after 20 minutes, you might just want to see a doctor.  The usual time frame for an average guy to ejaculate is around 5 minutes and research says that going over 20 minutes might be more for a problem than being a Herculean task.

What Causes Delayed Ejaculation

Just like most sex related problems stem out of strenuous life style nowadays, delayed ejaculation is nothing different. Anxiety, depression, social and financial pressure, all this can lead to delayed ejaculation. Even the anxiety of performing well while having sex itself can onset delayed ejaculation. Then it’s the important role of hormones- testosterone and thyroid, which can cause this condition. Guys with low testosterone and thyroid profiles are more likely to face this issue. Abusing drugs and alcohol can also make you more prone to this.  Also, an addiction to masturbation can make things worse.

As The Adrenaline Goes Up, It Gets Harder to Get An Erection

Ejaculation Problem Most Men Don’t Know Anything About© Thinkstock/Getty Images

If think you think that it’s a blessing, you might just want to think again. Just like too much of anything is not good, the guys who are facing this problem aren’t really happy. The longer you go without ejaculating during a session, the more anxious you start to get about why you aren’t ejaculating. This anxiety kick starts adrenaline production which inhibits erection. If you still manage to get it, chances are you will ejaculate late.

How Do You Treat It?

While there aren’t many medical treatments available for this condition, a change in lifestyle can be massively effective. Better eating and sleeping habits can also change a lot.

7 Things You Need To Know If You Are Losing Hair All The Time

Once and for all, let’s just accept it and say it out loud- Men love their hair and would like to keep their head full for as long as they can (read: till death does them apart). But how many of you have stepped out of the shower, only to panic later to see the amount of hair in your hand, when you comb your locks? You know every drop contributes to an ocean, and you can see your dreams of a head full of hair drowning in a vanishing ocean of strands, if that’s even possible.

As we are all set to begin the New Year in 2018, let’s focus on our body and health and find a cure for that receding hairline before it is too late! But, you need to understand the problem to know how to curb it. Here’s everything you should know about hair loss, in general:

1. Thank Your Families For The Receding Hairline (OR NOT)

Experts say that hair loss in men has to do with genetics. Even if your parents have a crown of hair intact, it could be your great-granduncle you owe this ‘gift’ to.

2. Your Testosterone Could Also Be Responsible

Male pattern baldness is caused by a by-product of testosterone called Dihydrotestosterone or DHT. It clings to your hair follicles and makes them shrink over time.

3. Hair Loss Progression Can Vary From Men To Men

While you might be dealing with rapid hair loss, with your hair thinning in a matter of years, your friend could be ‘lucky’ enough to deal with more gradual hair loss, which can take up to 15-20 years.

4. Over-Exercising Is Not Good For Your Health And Hair

Exercising is good, until you start pushing your body far past its limits. If you’re exhausting your body in the gym to the point that it can’t recover, your body will take energy from things like hair growth in order to survive and this could lead to massive hair loss.

5. Having An Under Or Overactive Thyroid

Your thyroid hormones regulate energy levels and help control a lot of the way your body functions like helping the body stay warm, maintaining metabolism, etc. Having an underactive or an overactive thyroid can lead to dry, brittle hair and thinning.

6. Stop Panicking And Visit An Expert

Instead of trying to self-diagnose, it’s important for anyone who notices a decrease in hair density to visit experts right away so they can conduct tests that will help you understand why it’s happening and figure out the optimal treatment.

7. Know When To Opt For A Hair Transplant Treatment

In the past, the only solution to hair loss was to wear toupees and wigs. However, with the advancement in technology, there are better and more permanent problem-solvers in the market- a hair transplant. And let me tell you one thing, it’s not as scary as you might think. The key to locking down this method of treatment lies in understanding your hair growth and pattern with an expert.

Dr Amit Karkhanis, the founder of Dr Tvacha Clinic, a leader in the market, boasts of giving nearly 50,000 men a hair harvesting procedure. Dr Tvacha Clinic offers prices that are affordable to most. The procedure can be done in just a few hours with minimal time lost from work/college and the results can be seen very quickly after the surgery.

The success of a hair transplant depends on how severe the hair loss has been. If you’re completely bare and there’s a greater area to cover, one might not have enough donor follicles to do so convincingly. This is why it’s advised that it’s better to get a hair transplant done sooner rather than later. Many men have benefitted from this and you could too!

This is a sponsored brand story by Dr. Tvacha Clinic and the liability for the same solely rests with them. The content has not been created, verified or edited by Times Internet Limited, or Times Group.

Whether You Keep Your Resolutions Or Not, These 7 Tips Will Help You Lose Weight In 2018

Rachit DuaMensXP Staff Writer


New Year is right around the corner and so are failed fitness resolutions. The thing is, even if you know you will not stand by your resolutions, make them anyway. At least you tried and failed. There’s always a way for the person who tries. If you still fail, do these 7 things and thank us later!

1) Just Be More Active

Let’s be honest, we are fat because of 2 reasons- first, we eat junk and second, we don’t work out and have become couch potatoes. Thus, our calorie input is way higher than our calorie output.  Believe it or not, but we have become a tech-slavery (not just a tech-savvy) generation. Just be more active. Do house chores more often. Take at least 10K steps daily to start with and avoid using motor vehicles for shorter distances. This will help you burn a ton of calories and won’t even realize it.

2) Join a Gym and Hire a Certified Personal Trainer

There is no shortcut to fitness. Hence you need to hit the gym, learn and practice weight training. Hire a certified personal trainer! Why? Well, your personal trainer will help you unleash your real potential on the gym floor. He’ll motivate you to train harder and get better every day. Not only that, once you work with a good coach, you become accountable for your efforts in context to diet and workout as well.

3) Eat More Protein 

No, I am not being a keto zealot and will not tell you that carbohydrates are the culprit for making you unfit. In fact, this is what I want you to do- eat more protein. More than 60% of Indians are protein deficient and looking at our carbohydrate dominant food, it’s no surprise. Protein will not only help you to feel fuller for longer but it will also improve your performance on the gym floor and will give you better gains.

4) Sleep Better. Avoid Using Your Phone While In Bed

Ogling at your phone’s screen is almost impossible once in bed. That’s exactly what you need to cut out. In bed, screen time is actually wrecking your sleeping pattern and you aren’t even aware. Alright, once you get to bed try to put your phone aside and just focus on falling asleep ASAP!

5) Stop Comparing Yourself To Instagram Models

Instagram fitness is a lie. Well, at least most of it is. So is staying ripped 365 days a year. Chase a good physique, not that of a fitness model but the best you can become. Most of them are also on steroids and that’s something you need to stay away from as well. You need to calm down and start living in the real world. Most of these models have been training for decades and more than that, the majority of them stay on steroids year round. Understand that their physique is their identity and therefore their reason for using anabolic drugs is still justified.  Therefore, stop expecting to look like those ripped models within a couple of months. It takes decades of dedication to reach there.

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6) Start Hanging Out With People Who Are Religious About Fitness

To be successful, surround yourself with the successful people. The same principle applies to fitness- start hanging out with friends who are religious about fitness. Nothing is better than having an experienced and a knowledgeable training partner. Trust me, it works wonders! Share your resolution with your friend and simply ask him to help you in sticking to it. If your training partner is dedicated, the quality of training skyrockets!

7) Set Realistic Deadlines and Goals

Setting up deadlines will help you stay on track. A lot of people fail at their fitness resolutions due to lack of a deadline. Moreover, do not set an unrealistic goal or an impractical deadline. For instance, gaining 5kg of muscle in a couple of months or losing 20 kilos within 2 weeks. Trust me, it won’t work and you will fail miserably in that case. Unfortunately, you will quit your fitness goals.

Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him on facebook and Instagram.


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