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. the Hobbs and Shaw movie is due for release on the 2nd of August of 2019
and already they're plans for more movies in the franchise. It will be interesting
to see if the rock can keep building on his physique for these future movies.