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Train Like Dwayne Johnson [The Rock]

Fitness Workout

Train Like Dwayne Johnson [The Rock]


Dwayne Johnson’s life looks pretty epic. Based on his workout routine, it also has to be highly exhausting!

After getting absolutely jacked with his Hercules and Baywatch workouts, he has been steadily releasing a new set of workouts for Jumanji.

The new workout has been given the nickname, #InsideIronParadise, in a series of posts on his Under Armour Record account.

The workout look absolutely brutal. Read on if you think you’re up for the challenge.

About The Workouts

Dwayne Johnsons trainer, Dave Rienzi, has been working with the 41-year old since before his days in wrestlemania and has been designing his workouts ever since.

“He loves to train so you struggle to keep him out of the gym,” Rienzi says.

“When I started working with [Johnson], he was spending too much time in the gym, which is a little counter productive. I had to limit him to a really intense 45-60 minutes.”

Since mid-October, The Rock has listed five workout routines relavent to the #InsideIronParadise series. Each program focused on one or two mucle groups.

  1. Back & Abs.
  2. Chest & Calves.
  3. Legs.
  4. Shoulders.
  5. Arms.

The routines are fairly classic bodybuilder program with a strong focus on volume and isolation designed to hit larger muscle groups. He’s a big fan of cable exercises, and likes to switch up his grip positioning to make the most of each movement.

Things To Note:

Before you begin, there are a few things we would like to highlight in regards to this particular program:

  • Dwayne Johnson does not include the weights he is using. Ensure you lift according to your personal competence and do not overdo it! Train to Improve, not to Prove!
  • The workouts containe a large amount of volume. Ensure you choose a weight you can handle throguhout the desDay 1ignated reps and sets. Keep track of your performance so you know wether to go up, or down in weight next time.
  • Ensure you are properly rested and have had a good meal before engaging in the program. It is also recommended to have a protein supplement ready after training to optimise results.

Day 1 – Back & Abs

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Day 2 – Chest & Calves

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Day 3 – Legs

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Day 4 – Shoulders

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Day 5 – Arms

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There you have it! Five days worth of heafty, intense training as The Rock himself would do it. The two remaining days of the week is designated for rest, but if you’re willing to put in some cardio – be our guest.

Keep Training and Stay Fit 🙂


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