Train like Dwayne 'The Rock' Johnson

Dwayne Johnson trains six days a week, usually in the mornings, starting his day with 30-50 minutes of cardio – running outdoors or using an elliptical trainer. After cardio comes breakfast, followed by a full strength training session in the gym. He adheres to the principles of "together we win" and "train for progress," viewing workouts as a miniature model of life: dedication, determination, focus, and attitude.

In the gym, Johnson uses a time-tested bodybuilding model – regularly lifting heavy weights, splitting his body into parts: legs, back, shoulders, chest, biceps, and triceps. He alternates between dumbbells, cables, barbells, and machines. In most cases, he performs 4 sets of 12 repetitions with 60-90 seconds of rest, constantly giving his all and working at his limit. His workouts are constantly modified and adjusted depending on the role he is preparing for.

Nutrition: Dwayne eats five times a day, all foods are weighed, and portion sizes are determined by the upcoming role. His basic menu includes chicken, sirloin steaks, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potatoes, vegetable salads, peppers, mushrooms, onions, and casein protein.

Johnson emphasizes that training is his therapy, and nothing can replace hard work when it comes to achieving results. For his role as Hercules, he trained for eight months straight, living alone in Budapest. For the film "San Andreas," he restructured his training to focus on core strength, cable training, water training, and bodyweight exercises. His secret to success is simple: lift heavy weights, train frequently, and train to exhaustion.