Dwayne “The Rock” Johnson is in the gym training hard with a mission to get into the best shape of his career. Given the actor’s legendary fitness regimen, which he’s turned into an entire lifestyle brand through his Project Rock endeavors, that’s a frighteningly high standard.
Johnson is pushing the limits of his training for his upcoming DC superhero movie Black Adam, which has been on the radar for quite some time now. He originally began focused work on his super body last January—but now, he’s really dialed in to “raise the bar in terms of superhero movies.”
The star opened up to fans in two Instagram posts, providing some specific details about his workout splits. The first one, posted Thursday morning, was right after he finished the first activity of his day: cardio on an empty stomach. Shirtless and sweaty, he explained to the camera that his program requires two-a-day sessions, with that cardio in the morning and an additional weight room session later. That second workout takes place in the afternoon—but often, he finds himself in his Iron Paradise gym long after the sun has set. That training happens “around 10 at night or midnight, sometimes,” he said.
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A second post later in the day provided some more specific information. Speaking from his gym, Johnson gave the details of his Thursday weight room routine: “Today’s split tonight was back and biceps, and a lot of implementation of supersets, tri-sets, and giant sets,” he said. “Four to five exercises per set, three sets of those. And it’s a son of a bitch.”
All of those protocols allow for shorter rest periods, compared to a standard approach in which you complete every set of each individual exercise before moving on to the next. That helps to make The Rock’s late night training sessions more efficient—but not easier.
“There’s nothing like pushing and pulling and taxing your muscles and central nervous system and pushing yourself to almost what you think is your limit, and pushing yourself beyond that,” he said. “There’s nothing like that kind of workout that involves iron and gripping things with your own two hands.”
He went on to compare the giant sets, which stack multiple exercises on top of each other back to back to back, to championship rounds of UFC fights or his old Ironman pro wrestling matches.
The rest of the days of the week are focused on different muscle groups, then he takes Sunday for his famous cheat days, which he said he uses to “bring new meaning to the word gluttony.”
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Johnson promised to open up for more behind the scenes looks at his lifestyle as he preps for the film, giving eager fans something to look forward to as he continues to work.
“Training, strength, conditioning, my energy, balance, and my diet is everything as I prep for Black Adam,” he said. But first, of course, he had to finish out his workout.
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