The Rock’s Intense Workout For ‘Hobbs & Shaw’ Will Bring You To Your Knees

The Rock – or Dwayne Johnson as his mum probably calls him – geared up for Fast & Furious spin-off Hobbs & Shaw with a workout routine that will make any grown man cry. The former 10-time WWE World Champion revealed the fruits of his labour on Instagram “after 18 weeks of disciplined diet & intense training.”

While he didn’t go into specifics this time around, Johnson’s training pattern is something that’s well documented; working on particular muscle groups each day between bouts of cardio, as revealed in an interview with BodyBuilding.com. You can have an in-depth read about his workout plan and diet here.

It’s easy to see the hours in the gym are working, with The Rock sporting a chiselled frame and hitting his weight goal of 120kg. Much of the credit goes to Johnson’s longtime strength & conditioning coach Dave Rienzi who reposted the above picture and detailed how Rock’s physical transformation was acquired while not only filming Disney’s Jungle Cruise and completing a two-week global press tour for Skyscraper, but also while caring for his newborn baby. Rienzi also revealed The Brahma Bull’s favourite cheat meal, pancakes, has since shifted to sushi and cookies.

Johnson is known to bring his own personal gym with him whenever shooting – which he calls the Iron Paradise – made up of equipment weighing over 22,500kg. He’s a big fan of 183kg hip thrusts and is fond of wearing 22kg chains around his neck while working out, because why not? While his workout schedule changes from film to film, The Rock covers all the bases with intense 60 – 100 minute workouts, with the Fast & Furious star sharing a supercut of a standard workout last year. It’s bloody brutal.

Another recent post from Johnson also highlighted the adversity he’s put his body through, aside from his workouts. He’s suffered many injuries over the course of his wrestling and acting career (five knee surgeries, two ruptured discs, an Achilles rupture, quad & adductor torn off his pelvis and three emergency hernia repairs all at once), so when training his lower body Johnson takes 25-30 minutes for a warm up to make sure he’s fully prepared and to lower the risk of re-injuring himself.

At the end of the day, while The Rock isn’t superhuman, his workout shows his dedication to body and mind with the goal of getting the best out of himself a testament to everything he has achieved in his life so far. Let’s not forget, he’s also responsible for one of the greatest promos of all time.

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