Last updated on June 1st, 2022 at 07:30 pm
We’re no stranger to Dwayne Johnson’s training style here at SHJ.
When you’re a behemoth like The Rock it tends to get noticed here pretty quickly.
That being said, we have a few different variations of Dwayne Johnson’s workout routines, but this time we’re going to be specifically looking at a chest and tricep split he shared for his current training to prepare for his role as Black Adam!
I’m sure more will come out over time about his Black Adam training, especially with him being as open to share his training as he is, but for now this is a great one to incorporate into other workouts and I’ll even be using the formatting into other routines we build about giant characters.
If you didn’t already know: guys like Dwayne Johnson, Michael B. Jordan, Henry Cavill, Chris Hemsworth and other celebrities who continuously come into roles looking like shredded superheroes are constantly upgrading their training systems and adapting to roles and new methods that best fit their lives.
These are all big case studies in my book Superhuman Secrets, and I take everything we learn from them in all the different articles and workouts that we have here and utilize it within all the workouts we build within our Workout Database.
This workout is actually coming straight from Dwayne Johnson’s personal Instagram account, which is somewhere I’ll be keeping an eye on for other training splits to share with you guys.
He gives a full breakdown of the workout in his chest and tricep post, where-as he would normally just talk about his training overall and not so specific to the split (so we got lucky)!
If you’re looking for some other Dwayne Johnson articles, we also have:
- Dwayne Johnson Workout Routine and Diet Plan
- Dwayne Johnson Hercules Workout
- Dwayne Johnson Hercules Diet Plan
And I’m sure we’ll see a lot more where that comes from.
But, let’s get into his Black Adam chest and tricep workout!
Dwayne Johnson Black Adam Chest & Tricep Workout
Training Volume:
One Day of Training
(To Be Repeated and Varied w/ Other Training)
Upgrade This Workout:
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Dwayne Johnson Black Adam Chest & Tricep Workout
The Rock starts off by saying:
“2nd workout of the day (first workout is morning cardio on an empty stomach)”
In our original research for our Dwayne Johnson Workout and Diet he was also incorporating 30+ minutes of cardio before every workout, and often training more than once a day when preparing for a role, so this is nothing new or surprising. I would shoot for 30-45 minutes of low to medium intensity cardio which can be as simple as a bike ride or treadmill incline walk while reading a book.
Chest: 3 Giant Sets
“4 exercises per set working all angles of the chest.”
A. Fly Movement
B. Chest Press
C. Incline Press
D. Bodyweight Dips to Failure
“Keep the rest at a minimum, just enough to recover.”
Triceps: 3 Giant Sets
A. Tricep Overhead Extension
B. Tricep Cable or Dumbbell Kickbacks
C. Reverse Grip Pressdowns
D. Diamond Pushups to Failure
Complete each exercise for 10-15 reps other than your D set, which is to failure.*
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