Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat

for some of his Hollywood movie roles. He

trained six pays per week, resting on day seven.
Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
The Rock Dwayne Johnson Sample Cutting Diet
Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
The Rocks Workout Playlist
From Muscle & Fitness
1. Eminem Till I Collapse
2. Living Colour Cult of Personality
3. Tupac Ghost
4. Metallica Enter Sandman
5. Jay-Z Moment of Clarity

6. Public Enemy Cant Truss It
7. Hank Williams Jr. A Country Boy Can Survive
8. Trick Daddy Where U From
9. Tupac Hell 4 A Hustler
10. Godsmack I Stand Alone
The Rock, Dwayne Johnson, Muscle Building Workout Routine
This is a muscle building workout routine used by The Rock, Dwayne Johnson.
Day 1 Shoulders
Day 2 Back
Day 3 Legs
Day 4 Arms
Day 5 Chest
Day 1 Shoulders
Seated Military Press Machine 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise 3 sets x 8 reps each
Rear Delt Cable Raise 5 sets x 12, 10, 8, 6, 4 reps
Hammer Stength Shrug 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine 4 sets x 12 reps
Day 2 Back
Wide Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine 4 sets x 12 reps
Back Extension 4 sets x 15, 15, 12, 12 reps
Day 3 Legs
Leg Press 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge 4 sets x 8 reps per leg
Lying Leg Curl 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise 6 sets x 16 reps (Last set is drop set)
Day 4 Arms
Alternating Dumbbell Curl 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
Day 5 Chest
Incline Dumbbell Press 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover 4 sets x 12 reps
Push Ups 4 sets x 15 reps (superset with crossovers)
Abs are performed twice a week weighted Swiss ball crunches, 4 sets x 25 reps.
Arnold Schwarzenegger Workout A Performed on Monday, Wednesday and Friday
Chest
Bench press 5 sets, 6-10 reps
Flat bench flies 5 sets, 6-10 reps
Incline bench press 6 sets, 6-10 reps
Cable crossovers 6 sets, 10-12 reps
Dips 5 sets, to failure
Dumbbell pullovers 5 sets, 10-12 reps
Back
Front wide-grip chin-ups 6 sets, to failure
T-bar rows 5 sets, 6-10 reps
Seated pulley rows 6 sets, 6-10 reps
One-arm dumbbell rows 5 sets, 6-10 reps
Straight-leg deadlifts 6 sets, 15 reps
Legs
Squats 6 sets, 8-12 reps
Leg presses 6 sets, 8-12 reps
Leg extensions 6 sets, 12-15 reps
Leg curls 6 sets, 10-12 reps
Barbell lunges 5 sets, 15 reps
Calves
Standing calf raises -10 sets, 10 reps
Seated calf raises 8 sets, 15 reps
One-legged calf raises (holding dumbbells) 6 sets,12 reps
Forearms
Wrist curls (forearms on knees) 4 sets, 10 reps
Reverse barbell curls 4 sets, 8 reps
Wright roller machine to failure
Abs
Nonstop instinct training for 30 minutes
Arnold Schwarzenegger Workout B Performed on Tuesday, Thursday and Saturday
Biceps
Barbell curls 6 sets, 6-10 reps
Seated dumbbell curls 6 sets, 6-10 reps
Dumbbell concentration curls 6 sets, 6-10 reps
Triceps
Close-grip bench presses (for the all three heads) 6 sets, 6-10 reps
Pushdowns (exterior head) 6 sets, 6-10 reps
Barbell French presses (interior head) 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) 6 sets, 6-10 reps
Shoulders
Seated barbell presses 6 sets, 6-10 reps
Lateral raises (standing) 6 sets, 6-10 reps
Rear-delt lateral raises 5 sets, 6-10 reps
Cable lateral raises 5 sets, 10-12 reps
Calves and Forearms
Same as Monday, Wednesday and Friday
Abs
Same as Monday, Wednesday and Friday.
Arnold Schwarzenegger Nutrition And Diet Advice
This advice by Arnold Schwarzenegger is aimed at individuals who hard a hard time gaining weight.
5-6 small meals per day.
Carbs within 30 minutes after a workout.
Train no more than 4 days per week.
Eat 30 to 50 grams of protein every 3 hours.
Use protein shakes to get in your daily protein if needed.