Thursday, December 13, 2012

Pain & Gain: Dwayne Johnson and Mark Wahlberg Workout

Dwayne "The Rock" Johnson and Mark Wahlberg are big and badass in the bodybuilding comedy Pain & Gain. Learn how they train and eat for gains.

Workout Summary

    Build Muscle
  •  Barbell, Bodyweight, Dumbbells, Machines
  •  Male

Workout Description

Pain and Gain moviePain & Gain is the soon to be hit bodybuilding-centric movie starring Dwayne "The Rock" Johnson and Mark Wahlberg.
Directed by Michael Bay, Pain & Gain is an action comedy about two bumbling, drug-abusing bodybuilders who end up in an extortion ring.
Both Dwayne Johnson and Mark Wahlberg worked extremely hard to get (and stay) in top shape for the film. The Rock went through 150 days of clean dieting without a single cheat meal.
The reward for this supreme dedication? An epic 3 round cheat meal that looked like this:
  • Round One: 12 pancakes
  • Round Two: 4 double dough pepperoni pizzas
  • Round Three: 21 brownies with a huge mug of milk
So the obvious question did Dwayne Johnson and Mark Wahlberg prepare for the film? Let's take a look.

All Kinds of Gains!​

Before we dive into what the Rock is cooking, let's take a look at Mark Wahlberg's movie prep. For Pain & Gain Mark ate what Hollywood reporters were calling a "crazy 10 meal per day diet." He told E! News:
I was eating 10 meals a day and drinking mass gainers...It was a lot of work. A lot of getting up at 2 in the morning to eat another meal and I was still full from the meal at 10 o'clock.
This was the training split that Mark Wahlberg used:
Rumor has it that his workouts were brief but intense 30-40 minute sessions, relying heavily on the use ofsupersets. Where's the ab work, you ask? Mark only performed light ab work, as he is generally not a huge fan of direct abs training.
Mark Wahlberg also focused heavily on progression, or getting stronger. He is currently bench pressing around 335 pounds.

Mark ​Wahlberg Workout

Here are the nuts and bolts of his workout routine:
Day 1
Legs, Back and Biceps
Dumbbell Lunge48-12
Leg Curl48-12
Bent Over Row48-12
Pull Up48-12
Barbell Curl48-12
Day 2
Chest, Shoulders and Triceps
Bench Press48-12
Incline Dumbbell Bench Press48-12
Cable Tricep Extension48-12
Seated Arnold Press48-12
Cable Crossovers48-12
Push Up3Failure
For day 3, repeat the day one workout without training your back.
Pain & Gain

The Rock Says, Know Your Role!

Dwayne "The Rock" Johnson uses a more conventional bodybuilding-style split:
  • Monday - Shoulders
  • Tuesday - Back
  • Wednesday - Off
  • Thursday - Legs
  • Friday - Arms
  • Saturday - Chest
  • Sunday - Off

Dwayne Johnson workout​

Machine Press321
Dumbbell Lateral Raise superset w/ Front Dumbbell Raise38
Cable Bent Over Reverse Flye512, 10, 8, 6, 4
Hammer Strength Shrug512, 10, 8, 6, 4
4-Way Neck Machine412
Wide Grip Lat Pull Down512, 10, 8, 6, 4
Close Grip Lat Pull Down512, 10, 8, 6, 4
One Arm Machine Row412
Hyperextension415, 15, 12, 12
Leg Press425, 20, 18, 16
Smith Machine Lunge48
Leg Curl412, 10, 8, 6
Standing Calf Raise66
Dumbbell Curl512, 10, 8, 6, 4
Machine Curl612, 10, 8, 6, 21, 21
Cable Tricep Extension512, 10, 8, 6, 20
Overhead Cable Tricep Extension412, 10, 8, 20
One Arm Reverse Grip Cable Tricep Extension215
Incline Dumbbell Press512, 10, 8, 6, 4
Dumbbell Bench Press512, 10, 8, 6, 4
Cable Crossover (super set with Push Ups)412
Push Up415
Note: 21 rep sets are "bicep 21's". Perform 7 upper half reps, 7 lower half reps, and 7 full reps.

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