Monday-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-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.
Wednesday-Resistance training:
Chest, back, biceps, calves: 5 sets, 12-15 reps, 45-second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Thursday-Resistance training:
Quads, hamstrings, shoulders, triceps: 5 sets, 12-15 reps, 45-second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Friday-Resistance training:
Chest, back, biceps, calves: 5 sets, 8-12 reps, 60 second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Saturday-Resistance training:
Quads, hamstrings, shoulders, triceps: 5 sets, 8-12 reps, 60-second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.
Sunday-OFF
Training Program
Day One – Shoulders
-Seated Military Press Machine-Sets(3)-Reps(21)-Weight(130,140,150)
-Dumbbell Lateral Raise-Sets(3)-Reps(8)-Weight(30)
compound-set with-
-Dumbbell Front Raise-Sets(3)-Reps(8)-Weight(30)
-Rear-Dealt Cable Raise-Sets(5)-Reps(12,10,8,6,4)-Weight(40-80)
-Hammer Strength Machine Shrug-Sets(5)-Reps(12,10,8,6,4)-Weight(90-450)
-Four Way Neck Machine-Sets(4)-Reps(12)-Weight(45)
He finishes with neck isolation moves on a flat bench.
Day Two – Back
-Wide-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-Close-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-One-Arm seated Row Machine-Sets(4)-Reps(12)-Weight(270)
-Back Extension-Sets(4)-Reps(15,15,12,12)-Weight(25-45)
Day Three – Legs
-Leg Press*-Sets(4)-Reps(25,20,18,16/25)-Weight(270-450)
-Machine-Smith Lunge**-Sets(4)-Reps(8 reps per leg)-Weight(135)
-Lying Leg Curl***-Sets(4)-Reps(12,10,8,6/12)-Weight(80-110)
-Standing Calf Raise-Sets(6)-Reps(16)-Weight(220)
*Last Set
is a drop from 450 to 270
**Non-Counterbalanced Machine
***Last set is a drop set from 110-80 pounds
Day Four – Arms
-Alternating dumbbell curl-Sets(5)-Reps(12,10,8,6,4)-Weight(30-70)
-Preacher-Machine Curl*-Sets(6)-Reps(12,10,8,6,21,21)-Weight(50-100,50)
-Cable Pressdown**-Sets(5)-Reps(12,10,8,20)-Weight(60-120)
-Overhead Cable Extension-Sets(4)-Reps(12,10,8,20)-Weight(50-90)
-One-Arm Reverse-Grip Pressdown-Sets(2)-Reps(15,15)-Weight(40)
*Last two sets are 21?s- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set
Day Five – Chest
-Incline Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Flat Bench Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Cable Crossover-Sets(2)-Reps(12)-Weight(60 per side)
compound-set with
-Push-Up-Sets(4)-Reps(15)
The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest.
DIET
Meal One- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water
Meal Two- 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water
Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water
Meal Four- 6-oz perch fillet, 1 cup barley, 6-oz baked potato, 1 cup steamed green beans, 24 oz water
Meal Five- 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water
Meal Six- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 oz water
Sample Low Carb Day
Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
Meal Five-Protein shake with peanut butter.
Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)
Daily Nutritional Priorities
- Eat at least 270 grams of protein per day (at a body weight of 265)
- Drop daily carbohydrate intake in the late afternoon and early evening.
- Consume at least 2-3 gallons of water per day.
- Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
- Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds
