Train like the Rock

therock | Dec. 30, 2023, 7:09 a.m.

About Me

User image upload

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.

0 0


No comments on this post.

Leave a comment:

To leave a comment or like a post, please log in. If you do not have an account, you can register now!