Dwayne “The Rock” Johnson recently described the process of getting in shape for the DC film Black Adam as the “toughest physical endeavor” of his career to date, and shared the diet and “huge” workouts he did to lose fat and built even more power for the role of the overpowering anti-hero. In a new video on his YouTube channel, fitness influencer Aseel Soueid, who previously took on the training and diet regimens of strongman boxer Hafthor Bjornsson, wrestler Roman Reigns and former Navy SEAL David Goggins, tries his hand at Johnson’s Black Adam -Training yourself.
“This routine will be no joke,” he says. “A lot of supersets here, super high intensity, very high volume, and I’m very scared.”
Soueid begins by hitting his chest with a huge superset consisting of incline chest presses and machine chest flys, performed a total of 4 times for 8-10 reps. Next, he targets his triceps with some overhead extensions on the EZ bar, which immediately transition into close-grip push-ups done for 4 sets of 10-12.
“I completely forgot how difficult compound exercises can be when you add strength training to them,” he says. “These close-up push-ups are absolutely no joke. Just remember, don’t straighten your elbows…it will destroy your joints and your wrists.”
The next triceps superset consists of a straight bar pushdown with reverse grip and a rope pushdown, performed for 4 sets of 12-15 reps. This is followed by 4 sets of “wild” bodyweight dips to failure.
For the back, Soueid does 4 sets of 8 to 10 reps on the barbell row. For the last 4 reps of each set, he holds the barbell in the up position for 2 seconds before lowering it, just like Johnson does in his workouts. “It’s definitely going to lead to more tense time,” says Soueid, “and you’re going to get that mind-muscle connection a little bit more.” Then he does 4 sets of 10-12 lat pulldowns with a MAG bar – “This routine has so much volume, it’s ridiculous!” – and 4 sets of 10-12 dumbbell rows.
For the shoulders, Soueid does 4 sets of 10-12 dumbbell shoulder presses, 4 sets of 10-12 EZ-bar front raises, and 4 sets of 10-12 dumbbell lateral raises with side holds. “A lot of volume means you have to reduce the weight a bit,” he says. “You can not have everything.” He finishes the shoulder portion of the workout with face pulls, which transition to seated dumbbell shrugs, for 4 sets of 10-12 reps.
“It absolutely kicked my ass,” he says at the end of the workout. “To be honest, this is not sustainable for the average person. And more importantly, you don’t have to train this way to build muscle effectively… Just keep your exercises super simple, focus on getting stronger with them, make sure you’re eating right, and you will be fine.
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