Workout Routines

The Rock's Blistering 'Hobbs & Shaw' Back Workout

To carry a movie franchise like the 'Fast & Furious' on your back, you need a workout that'll help you bear the load.

Dwayne-The-Rock-Johnson-Pullup
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine
Exercises 8
Equipment Yes

Pulling off incredible feats of human achievement is commonplace for Dwayne “The Rock” Johnson. His movies have grossed more than $3.4 billion in the U.S. alone; his social media presence is so overwhelming that a mere photo of his Flintstonian dinner on Instagram can gather over 4 million likes in a matter of days; and in recent years, he’s become an annual fixture on TIME’s hallowed list of the 100 Most Influential People.

But that’s not enough for the most decorated man in Hollywood—not even close. Because for his upcoming movie, Fast & Furious Presents: Hobbs & Shaw, Johnson is looking to do the unthinkable: get even bigger. Well, physically, at least.

We talked to Johnson’s trainer, Dave Rienzi, about the strict workout program the actor took on as he prepared to once again appear on screen as Luke Hobbs, and he made it clear that Team Rock was insistent on pushing the boundaries of his physique ever further, saying, “Historically with the Hobbs character, everyone knows him as being massive, big, and very strong. For this version we were looking to refine his physique by adding size and dimension while achieving a new level of leanness.” 

In short, the team needed to create “Hobbs 2.0.”

To hit their marks, the team had to balance the aesthetics that make Johnson look like a larger-than-life bulldozer of an action star with the functional muscle that helps him actually pull off the stunts and fights that fans love. “[We] knew it was going to be physical—we knew there were going to be a lot of fight scenes,” Rienzi told us. This meant workouts were designed for both form and function, ensuring that, "all the muscles are firing properly, [and that] there are no muscle imbalances." The result? Well, look for yourself:


 
 
 
 

 
 
 
 
 
 
 
 
 

Cool and informative HOBBS & SHAW post below 👇🏾👇🏾 from my strength and conditioning coach @daverienzi. Hard to really understand how challenging nuances it takes holding a “peak muscularity” look for extreme action sequences that last all night long and two consecutive days straight in the hot sun. Every minutia detail is communicated between us constantly. It’s all part of my commitment. When it’s time to play - we push all chips in. #RienziStrength #Repost ・・・ HOBBS & SHAW wrapped with a bang. 3 shirtless fight scenes in the last week and half of filming. 1 night shoot 2 consecutive daytime fight scenes. I nuanced the peaking for these scenes by combing carb depletion, carb loading, water manipulation, mineral monitoring while working within the constraints of the elevated temperatures of the day shoots. It’s a fine line to balance holding a peak while filming intense physically demanding fight scenes. Consistent communication and monitoring is required. I'm really proud of this Hobbs 2.0 physique. Congratulations to @therock and the entire team who worked with me on this effort. #RienziStrength 📸 @HHGarcia41

A post shared by therock (@therock) on

For just a taste of the grueling workouts Johnson put himself through, you can take a look at his Fast & Furious Presents: Hobbs & Shaw back routine below. Think you can keep up? We believe in you, but it also can't hurt to make sure your life insurance policy is in order. Ya know, just in case. 

The Rock's 'Hobbs & Shaw' Back Workout

Exercise 1

Stability Ball Plank You'll need: Stability Ball How to
Stability Ball Plank  thumbnail
3 sets
60 sec reps
60 sec rest

Exercise 2

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
3 sets
15 reps
60 sec rest
Perform the first 5 reps as half reps, going from the bottom position to halfway up. Then do 10 reps at full range of motion, pausing for 2 seconds at the bottom of the rep.

Exercise 3

Hammer Strength High Row
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3 sets
10 sec reps
60 sec rest

Exercise 4

Barbell row How to
Barbell Row  thumbnail
3 sets
8 sec reps
90 sec rest

Exercise 5

Close-Grip Pullup You'll need: Pullup Bar How to
exercise image placeholder
3 sets
8 reps
90 sec rest
Hold each rep at the top for 4 seconds

Exercise 6

Hammer Strength Two-Arm Row You'll need: Adjustable Cable Machine How to
Hammer Strength 2 Arm Row  thumbnail
3 sets
12 per arm reps
90 sec rest
During your last set, perform a double drop set of 12 reps.

Exercise 7

Close-Grip Seated Cable Row
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4 sets
20 reps
45 sec rest

Exercise 8

Weighted Back Extension You'll need: Bench How to
Weighted Back Extension thumbnail
3 sets
12 reps
30 sec rest
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