The Workout
While Johnson’s routine is under strict lock and key, Williamson is able to share his basic workout plan, which he adapted for aspects of Johnson’s training too.
“Depending on the actor, I like to incorporate functional movements with traditional weight training,” he says. “It shows in the physiques you see in athletes, actors, etc... the difference between someone who does free weights versus those who focus primarily on machines/HIIT/cardio. Full range of motion is key to strength progression, muscle growth, and injury prevention.”
This is a (nine-move!) push day workout. Take two minute’s rest between sets, picturing The Rock shaking his head at you if you start flagging.
Bodyweight push-ups: 3 x 10 reps
Incline hammer press: 3 x 10 reps
Weighted dips: 3 x 12-15 reps
Incline cable crossover: 3 x 12-15 reps
Leaning 1-arm dumbbell lateral raise: 4 x 10 reps
Hammer shoulder press: 4 x 10-12 reps
Bus drivers: 3 x 12 reps
Hammer MTS tricep extension: 4 x 10-12 reps
Straight bar tricep push downs: 3 x 10-12 reps
Aaaaand, relax.