The Rocks Routine - AnabolicMinds.com

The Rocks Routine

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    The Rocks Routine


    The rock had a routine where he doing chest, back, BIs, calves, 5 sets each muscle group with 30 second rest periods. He did a 5 minute cardio warm up, 5 minute cool down and 12 minute high intensity.
    That was done on Monday, Wednesday, Friday.

    Then he did the exact the same thing for quads, hams, shoulders, triceps on Tues, Thus, Sat.

    Seems extreme but I'm thinking about giving it a go! I think he was eating lean and clean low Cals too, if I did this at maintenance or surplus would the outcome be legit or is this 1 hell of an advance work out?
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    do you have the rocks work capacity? his recovery capacity? his sleep patterns?

    if not that may staple you into the floor. so dont be surprised when you cannot get it all done.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig
    do you have the rocks work capacity? his recovery capacity? his sleep patterns?

    if not that may staple you into the floor. so dont be surprised when you cannot get it all done.
    Only 1 way to see if to try right?
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    Or I may split it up and doe either:

    A, B, A week 1
    B, A, B week 2

    Or hit it 4 times a week with

    A,B,A,B

    It's not like I have to do that in stone, I think the 4 days would be better vs. The alternating bi weekly schedule, but either would work I may give the 4 day week deal a try.
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    15 sets per muscle group total per week? Cake. Change up the movements each day, eat like hell and you'll be fine.
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    i dont like how the rock looks at all. Frank Zane or Mike Mentzer
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    Quote Originally Posted by Resolve
    15 sets per muscle group total per week? Cake. Change up the movements each day, eat like hell and you'll be fine.
    Yeah or I can even do 10 sets a week each muscle group...
    Should I attempt it at the full 15 sets a week or kick a day off each group?
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    Quote Originally Posted by AaronJP1 View Post
    Yeah or I can even do 10 sets a week each muscle group...
    Should I attempt it at the full 15 sets a week or kick a day off each group?
    I did 40-50sets per body part per week for years. Naturally. You'll be fine.
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    Quote Originally Posted by Resolve View Post
    I did 40-50sets per body part per week for years. Naturally. You'll be fine.
    wow. only endomorphs can workout like this, dont recomend this to ecto's
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    Quote Originally Posted by SuperMachoMan

    wow. only endomorphs can workout like this, dont recomend this to ecto's
    I'm far from an ecto lol
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    Quote Originally Posted by asooneyeonig View Post
    do you have the rocks work capacity? his recovery capacity? his sleep patterns?

    if not that may staple you into the floor. so dont be surprised when you cannot get it all done.
    Yep.

    When it comes to designing workout routines and diets, to each their own. Yeah, it's okay to use an already existing workout plan as a schematic to build your own. I mean, you do have to start somewhere. But eventually you should be crafting a plan to suit your individual needs. You hear this all the time but I don't think a lot of people grasp what it really means.

    What I've done over the years is take bits and pieces out of different workout routines and philosophies and slapped something kind of unique together that I've found works best for me. But you find yourself learning all the time. I wish I knew what I know now three years ago.. Five years ago. In high school... My god, if I could only go back and not be wasting so much time haha. I'm still learning all the time.


    But yeah, go ahead and try this workout if you want. Make sure you change pace if you find yourself feeling overtrained. But if you wanna try it, why not?

    I wouldn't lol
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    Quote Originally Posted by Type O Hero

    Yep.

    When it comes to designing workout routines and diets, to each their own. Yeah, it's okay to use an already existing workout plan as a schematic to build your own. I mean, you do have to start somewhere. But eventually you should be crafting a plan to suit your individual needs. You hear this all the time but I don't think a lot of people grasp what it really means.

    What I've done over the years is take bits and pieces out of different workout routines and philosophies and slapped something kind of unique together that I've found works best for me. But you find yourself learning all the time. I wish I knew what I know now three years ago.. Five years ago. In high school... My god, if I could only go back and not be wasting so much time haha. I'm still learning all the time.

    But yeah, go ahead and try this workout if you want. Make sure you change pace if you find yourself feeling overtrained. But if you wanna try it, why not?

    I wouldn't lol
    Why wouldn't you try it?

    As you said every1 body is different.
    & a routine can always change and they don't have to be set in stone, I already posted a modification on it...
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    Well, first off, it's a 6 day routine. I like having at least two full rest days in my routine. I'm systematically trying to improve my body rather than pretend I'm training like Rocky in his movies haha (like some people in the gym seem to be doing)... By the way, I'm not saying that's what the Rock is doing here.

    Also, there's a good chance the Rock is taking something anabolic/androgenic. No doubt this guy has good genetics. The point here being that if you're "on" then you can afford to have more work volume.

    If I was in the Rock's position, I would make sure to keep my body looking as good as possible. I mean, that's how he gets work. He's an okay actor (wrestling?) but it's his body and size that get him roles. Hollywood doesn't have a steroid drug policy (Stallone, case and point haha) so if you're a big dude trying to get action movies, then why not?
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    Quote Originally Posted by Type O Hero
    Well, first off, it's a 6 day routine. I like having at least two full rest days in my routine. I'm systematically trying to improve my body rather than pretend I'm training like Rocky in his movies haha (like some people in the gym seem to be doing)... By the way, I'm not saying that's what the Rock is doing here.

    Also, there's a good chance the Rock is taking something anabolic/androgenic. No doubt this guy has good genetics. The point here being that if you're "on" then you can afford to have more work volume.

    If I was in the Rock's position, I would make sure to keep my body looking as good as possible. I mean, that's how he gets work. He's an okay actor (wrestling?) but it's his body and size that get him roles. Hollywood doesn't have a steroid drug policy (Stallone, case and point haha) so if you're a big dude trying to get action movies, then why not?
    Yeah I found it, it looked unique but I would in no way shape or form run it for 6 days a week.
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    Quote Originally Posted by SuperMachoMan View Post
    wow. only endomorphs can workout like this, dont recomend this to ecto's
    Nope. Just eat more.
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    Quote Originally Posted by Resolve

    Nope. Just eat more.
    This is more of a fat burning work out.
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    Quote Originally Posted by AaronJP1 View Post
    This is more of a fat burning work out.
    Nope. Gained tons of mass and hit my strongest dl and squat using this approach. It's a combination of Chad Waterbury and Christian Thibaudeau's work. Without asking about rep/intensity/rest/calories, you can't make any assumptions about a routine.
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    Give it a try bro. Don't listen to ppl saying "oh that's The Rock's routine not yours" who cares!! No1 here can say they never got bored of their routine and watched some workout videos on YouTube and said "hey lemme try that" or used that routine as a blueprint to create a new routine for yourself... Good luck
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    Quote Originally Posted by VS91588
    Give it a try bro. Don't listen to ppl saying "oh that's The Rock's routine not yours" who cares!! No1 here can say they never got bored of their routine and watched some workout videos on YouTube and said "hey lemme try that" or used that routine as a blueprint to create a new routine for yourself... Good luck
    Thanks bro.
    I was going to try it reguardless lol.
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    Quote Originally Posted by Resolve

    Nope. Gained tons of mass and hit my strongest dl and squat using this approach. It's a combination of Chad Waterbury and Christian Thibaudeau's work. Without asking about rep/intensity/rest/calories, you can't make any assumptions about a routine.
    I was speaking to the routine I posted...
    & the rock used it to shed bodyfat.
    He diet was strick and rest periods was 30 seconds and they say he got 8 hours of sleep a night.
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    Quote Originally Posted by AaronJP1 View Post
    I was speaking to the routine I posted...
    & the rock used it to shed bodyfat.
    He diet was strick and rest periods was 30 seconds and they say he got 8 hours of sleep a night.
    Ah, my mistake. Yeah, it certainly could be employed for fat loss purposes.
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