Shape90Days
90 days · 6, fixed
The Rock Workout
Two sessions a day is what separates this protocol from every other one: cardio in the morning, iron in the afternoon. Six days a week, sets of 10 to 15 with short rests, and big meals to pay for all of it. It isn't a workout for people with half an hour. It's for people who decided the body is the priority and built the day around it.
Free preview in 60 seconds. You only pay if you want the PDF.
The routine Dwayne "The Rock" Johnson made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.
Who it is for
- You have the time and the drive to train twice a day, six days a week.
- You want aggressive recomposition: lose fat and gain muscle with a lot of volume.
- You've trained for more than a year and 60 minutes of lifting after 40 of cardio doesn't scare you.
Who it is not for
- You have less than an hour a day. This protocol asks for nearly two.
- You're a beginner or a recent intermediate. The volume will beat your recovery.
- You have a knee or lower-back injury. Legs twice a week at this volume doesn't forgive.
How it works
You answer. The engine builds.
- Length 90 days
- Days a week 6, fixed
- Per session 60 to 90 min
- Where Gym
In the morning, a 30 to 50 minute cardio block, at least six hours away from the lifting. In the afternoon: Monday legs, Tuesday back and biceps, Wednesday shoulders and arms, Thursday chest and triceps, Friday legs, Saturday upper body. Four sets per exercise, 45 to 60 second rests, abs on four days, recovery every four weeks.
- Morning cardio, 30 to 50 min, separate from the lifting
- Sets of 12 to 15 with short rests
- Big meals with high protein
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Daily activity, health and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 90 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 36 years old, 98 kg, advanced, gym, 60 min per session.
- Barbell back squat 4 sets × 10-12 · rest 120s
- Barbell stiff-leg deadlift 4 sets × 10-12 · rest 120s
- Dumbbell hip thrust 4 sets × 10-12 · rest 60s
- Dumbbell standing calf raise 4 sets × 12-15 · rest 45s
Abs and core
- Machine crunch 2 × 12-16
- Bird dog 2 × 12-16
Morning cardio
Morning block, separate from the lifting (or at least 6 h before): 30 min of Outdoor walking or Treadmill walk or run at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Free preview
See your first workout before you decide.
Full PDF by email right away, plus access to your workout on the site with the videos.
The routine Dwayne "The Rock" Johnson made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.
Not happy? 7-day refund, no questions.
Questions about this protocol
How does the morning cardio work?
A separate 30 to 50 minute block, at least six hours before the lifting. Steady on most days, intervals on one or two. Treadmill, elliptical, bike or the street.
What is the afternoon split?
Monday legs, Tuesday back and biceps, Wednesday shoulders and arms, Thursday chest and triceps, Friday legs again, Saturday full upper body. Sunday off. Abs on four of the six days.
Do sets of 12 to 15 build muscle?
They do, with short rests and high volume. It's pump style, not max strength. The body responds to total weekly volume, and here it's large.
How much do I need to eat?
A lot. The meal plan is recomposition with big meals and high protein to sustain two sessions a day. Without eating enough, the protocol turns into catabolism.
Is this The Rock's workout?
It is the routine Dwayne Johnson made public, rebuilt and adapted to your body, your level and your injuries. Shape90Days has no affiliation, sponsorship or endorsement from him.