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

The Rock, or Dwayne Johnson as his mum calls him, is gearing up for Fast & Furious spinoff Hobbs & Shaw with a workout routine that will make any grown man cry. The former 10-time WWE World Champion took to Instagram to reveal his latest look “after 18 weeks of disciplined diet & intense training.”

View this post on Instagram

Dialed in & hit the mark. 260lbs of attitude & classy cuss words. After 18 weeks of disciplined diet & intense training, here’s where I landed my carcass for shooting my FAST & FURIOUS spin-off HOBBS & SHAW. Always room for improvements, but not too bad for a scarred up surgically repaired Brahma Bull who’s injuries always tell the story. Huge THANKS to my strength and conditioning coach @daverienzi for his masterful strategies that’s constantly shifting daily based on how I’m looking/feeling to achieve our goals. THANKS to EVERYONE in my inner circle (including the NASA scientists 😉) who support the big picture – my diet, training, health & wellness, balance, consistency and execution. Finally, THANKS TO ALL THE FANS. My people out there worldwide 🌎 who buy into our grind belief and my philosophy that payin’ our dues is owed on a daily basis. Thanks for rockin’ with me — let’s have some fun and take this HOBBS & SHAW franchise to the next level. #HardestWorkerInTheRoom #Hobbs #NightlyTequilaDrinker 🥃

A post shared by therock (@therock) on

While he doesn’t go into specifics, Johnson is known to follow a similar training pattern to bodybuilders, working on particular muscle groups each day between bouts of cardio as revealed in a recent interview with BodyBuilding.com. His training regime normally involves a variety of different workout exercises consisting of four sets of 12 reps with a 60-90 second rest.

View this post on Instagram

⛓break the MF’s out and finish this chest training strong. If you’re like me and have to work Thanksgiving weekend, then use this pre 🦃 workout to set your tone for the rest of your working weekend. Create that momentum. I’m also wear testing this new bad ass breathable HARDEST WORKER IN THE ROOM t-shirt from my next new #ProjectRock collection drop with @underarmour coming this spring. I’m also offering the new “DJ Cut” where the shirts are already cut ✂️ for you in my style that I cut mine. You guys have been trying to cut the shirts yourselves and ruining them, then blaming me 😂🤦🏾‍♂️, so now I’ll pre cut them for you — another thing you can be thankful for this Thanksgiving. You’re welcome 😉 Background 🎶.. if you know, you know. #WhereYouFrom #IronParadise #HardestWorkerInTheRoom ⛓ #LetDJDoTheCuttin #AndYouDoTheStruttin

A post shared by therock (@therock) on

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 shifted to sushi and cookies. 

View this post on Instagram

The Sunday cheat meal, “I have zero fucks left to give” #CookieAndBrownieTrain 🍪🚂 😈 rolls on. My signature double milk chocolate and peanut butter chip with real peanut butter smeared in the middle, BUT this time with a twist – salted caramel chips. 🎤 drop. Colliding with one of the best doc series I’ve seen in a very long time, HIP HOP EVOLUTION. Highly recommend, if you’re like me, a hard core fan of hip hop culture and history, or a struggling hip hop artist or if you’re already a global hip hop superstar. A must watch. From that Miami bass bringin me back to my days at THE U (Uncle Luke/Uncle Al) to the hard core Texas boys (J Prince/Geto Boys/UGK) to that iconic LA Gangsta sound (Dre/NWA/OG Ice T) to that one and only G-Funk (Too Short / E-40) sound of the Bay (also where Tupac credits finding “his voice”) all the way back to the history of Afrika Bambaataa forming Zulu Nation to of course the undisputed originator of hip hop, New York City (Herc, Flash, KRS 1, Tribe, Wu etc). This doc is ridiculous. What’s also ridiculous is me devouring these gigantic MF’n cookies and bringing gluttony to a new level. Enjoy your cheat meals my friends. You ain’t cheating if you ain’t eating ✊🏾

A post shared by therock (@therock) on

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.

RELATED: Cristiano Ronaldo’s Next-Level Workout Is All About Explosive Power