BLACK KNIGHTS STRENGTH and CONDITIONING PROGRAM: Train Like Dwayne ''The Rock'' Johnson! By Matthew Power And Aundre Jacobs

Monday, October 19, 2015

Train Like Dwayne ''The Rock'' Johnson! By Matthew Power And Aundre Jacobs

CLANGIN' AND BANGIN'

Later, in a private Florida gym, Johnson sits on a flat bench with two 100-pound dumbbells on either side of him. Aside from a handful of other early birds doing squats, deadlifts, and plyometrics, the gym is practically empty, with the only accompanying sound drifting from four large music speakers in each of the gym's corners. When you live a life as chaotic and as busy as Johnson's, quiet time can be very precious. With no one around to bother him or ask for autographs, he's able to completely focus on giving his all to the iron, and according to him, it's something that centers his often-crazy life.

"Working out is my therapy, and it's cheaper than a shrink," he chuckles. "I can't imagine my life without training, honestly. And for getting results—as with anything in life, but especially with working out—there's no substitute for hard work.

"After I've had breakfast, I get busy with a nice session of clangin' and bangin'—epic pain, epic results. I'm big on 'together we conquer' and 'train to progress,' so I like to share that on social media. I treat training like a metaphor for life—the dedication, the determination, the desire, the work ethic, the successes and the failures—I take them all into life."

"WORKING OUT IS MY THERAPY, AND IT'S CHEAPER THAN A SHRINK. I CAN'T IMAGINE MY LIFE WITHOUT TRAINING, HONESTLY."

Johnson is certainly a believer in practicing what he preaches, especially when it comes to putting in time at the gym. Instead of following the numerous workout routines that have wormed their way out of the woodwork over the years, he prefers to follow the tried-and-tested bodybuilder's model of lifting heavy on a regular basis so he's always making gains and putting slabs of muscle onto his 6-foot-5 frame.

"I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening," he says. "But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.

"My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest. I don't play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability."..

THE ROCK'S WEEKLY ROUTINE

For years, Dwayne Johnson has worked diligently on achieving the sort of body that men want and women want to get close to. However, the secret to his success is actually quite simple: He lifts heavy, hard, and often. Here's his weekly workout schedule. Try it if you dare. Or, adapt it to help you reach your own physique goals!

DAY 1: LEGS