The Rock is back in the role of Luke Hobbs in the upcoming Fast and Furious spin-off movie Hobbs and Shaw. For anyone who's seen the trailer or promotional photos it's clear that the Rock is in the best condition he's ever been in, measuring at a lean 260 pounds or 120 kilograms. I look at you are skin and bones.
Working with long-term strength and conditioning Dave Rienzi .they set out with the goal of creating a Hobbs 2.0 physique for the movie and designed an intense 18 week workout and diet plan. The Rock has praised Dave Rienzi's.
Experience and understanding the nuances of his career and schedule as the plan had to work around filming scheduled press tours travel obligations and much more even taking into account disturbed sleep in this one-year-old baby.
To be able to stick to this program for 18 weeks requires a huge amount of self motivation and control which is why Dave Rienzi has described the Rock as one of the most disciplined people on the planet.
Although the Rock has shared his Hobbs and Shaw workout routines with different Fitness publications these are probably simplified versions of what he actually does.
What separates his workouts from those of mere mortals is the intensity and focus. He's always aiming to be the hardest worker in the room.
As someone that has suffered a lot of serious injuries throughout his career the rock typically spends anywhere between 25 to 30 minutes warming up before an intense workout to ensure he's completely focused.
This involves body weight work using resistance bands dynamic stretching foam rolling and even working with light weights. For the workout split the Rock likes to follow a similar training pattern to bodybuilders focusing on specific muscle groups for each training day.
Workouts are split at the individual back chest legs shoulder and arm sessions but sometimes bigger muscle groups are combined with smaller ones such as back and biceps and chest and triceps.
Each exercise typically includes 4 sets of 12 reps combined with 60 to 90 seconds rest and they will use a variety of tempos and range of motion. The focus is on form mind muscle connection and time under tension. The workouts included lots of volume and isolation work designed to hit major muscle groups from every angle.
The Rock is also known to be a big fan cables and extending sets by switching grip positions or performing super sets by reducing the weight. He uses chains to increase intensity of movements like squats and to quickly reduce weight where needed from
movements like lunges it's also an easy way to add weight to movements like this.
It's when it comes to diet an intense 18 with training plan needs an appropriate nutrition plan. For this program The Rock has said he was eating around 6000 calories per day split into five to seven meals made up of huge amounts of protein high carbs and low fat.
Generally speaking each meal is plain and simple consisting of a protein source which is chicken buffalo, beef or white fish combined with rice or potatoes as a carb source and lots of veggies.
Depending on how he's feeling and performing his macronutrient ratio will be adjusted as required for example he might have a day with a higher fat intake as demonstrated with his huge in ribeye steak.
The rock is known for his cheat mills which historically have consisted of pancakes however his Hobbs and Shaw preparation this was changed to sushi and cookies. Look at you.
Although the Rock eats a lot of carbs he will carb deplete ahead of filming shirtless scenes for an extra lean appearance.