Dwayne Johnson Workout

Dwayne Johnson Hercules WorkoutDwayne Johnson, also known as “The Rock”,once one of the greatest professional wrestlers alive is now making his mark in Hollywood.

The Rock has won the WWF Heavyweight title six times and the WWF Tag Team championships five times. The Rock has transitioned into film, dropping the stage name and simply going by Dwayne Johnson. Dwayne’s undeniable muscular presence on screen has secured his role in several films big names films, including The Scorpion King, The Fast And The Furious 6, and his latest blockbuster Pain and Gain.

The Athlete behind the Actor – The Dwayne Johnson Workout

Dwayne Johnson uses a pyramid structure workout program. This means he begins with a higher reps, and a lower  weight.

Then, each week he increases the weight, and decrease the number of reps. After the first month, you start back at higher reps, but his time with a higher starting weight.

When deciding how much weight to use, The Rock starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, the weight is too light so he adds more weight. Dwayne Johnson hits the gym six days per week, typically focusing on a single body part per day.

At 40, he’s a seasoned, natural trainer. “I go by feel,” he says, and remarks that when he’s in the gym “it’s all business”. The Rock’s favorite body part? Legs, which is why he leaves them for Saturday once he has additional time to train them. This tells you a lot about his work ethic, as most people dread leg day. Key Points;

  • 6 days on/1 day off rotation
  • Rain Biceps and triceps the same day
  • Prefers 3 sets per exercise to the more traditional 
  • Trains calves 3 times a week

The Dwayne Johnson workout is continually evolving as he regularly tweaks it and tries new things. Typically, though, he likes to hit core muscle groups once a week and smaller muscles (biceps, triceps and calves) twice.

For each set he starts with moderately high reps, about 15, and does less reps as he progresses to heavier weight. He performs a drop set on the last set of nearly every exercise. Rest periods are short (30-60 seconds) to preserve his conditioning. The following workout is a typical shoulder workout; it takes about 1 3⁄4 hours from start to finish.

Dwayne Johnson Workout Routine.

(Click each Tab to Display Workouts)

 Dwayne Johnson Workout Monday Routine – Shoulders

Exercise Sets Reps Notes
1 Seated Military Press Machine 3 21  
2 Dumbbell Lateral Raise super set with Dumbbell Front Raise 3 8  
3 Rear Delt Cable Raise 5 12,10,8,6,4  
4 Hammer Strength Shrug 5 12,10,8,6,4  
5 Four Way Neck Machine 4 12  

 Dwayne Johnson Workout Tuesday Routine – Back

Exercise Sets Reps Notes
1 Wide Grip Lat Pull Down 5 12,10,8,6,4  
2 Close Grip Lat Pull Down 5 12,10,8,6,4  
3 One Arm Seated Row Machine 4 12  
4 Back Extension 4 15,15,12,12  

 Dwayne Johnson Workout Wednesday Routine – Legs

Exercise Sets Reps Notes
1 Leg Press 4 25,20,18,16  
2 Smith Machine Lunge 4 8  
3 Lying Leg Curl 4 12,10,8,6  
4 Standing Calf Raise 6 16  

 Dwayne Johnson Workout Thursday Routine – Arms

Exercise Sets Reps Notes
1 Alternating Dumbbell Curl 5 12, 10, 8, 6 , 4  
2 Preacher Machine Curl 6 12, 10, 8, 6, 21, 21  
3 Cable Tricep Extension 5 12, 10, 8, 6, 20  
4 Overhead Cable Extension 4 12, 10, 8, 20  
5 One Arm Reverse Grip Tricep Extension 2 15  

 Dwayne Johnson Workout Friday Routine – Chest

Exercise Sets Reps Notes
1 Incline Dumbbell Press 5 12, 10, 8, 6, 4  
2 Dumbbell Bench Press 5 12, 10, 8, 6, 4  
3 Cable Crossover 4 12  
4 Push Ups 4 15  

The Dwayne Johnson Diet Plan

The Rock eats seven times a day. His crazy diet is about getting enough protein to aid lean muscle growth.

The key to the Rock Diet is that he consumes a lot of protein, fibrous carbs, and starchy vegetables. Nutrition is everything. The reason The Rock eats this way, is because it helps him lose weight and gain muscle.

Sample Daily Diet;

  • Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
  • Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
  • Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
  • Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
  • Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

Related Post

Spartacus Workout The hero Spartacus was a slave in 73 B.C. and challenged the norms of the Roman society with his idea of freedom for those that desired it. Though the original movie was made in 1960, it stands out as one of the most remembered historical films. The recent remake as a TV series has helped to re-ignited popularity of the Spartacus workout philosophy.

About The Author

I have now made it my mission to make sense of all the crazy information around getting fit that you find online. I research it, disect it, test it, test it again and then give you the best stuff. Simple.

8 Responses

  1. enneth turner

    Nice photo rock always good to be in sape and lokin good let the haters hate you look GREAT!! What your program?

  2. Que.j

    im buff but I just want to know how to get bigger and max faster

  3. Chris

    Ok…I have seen his diet but what about all those vitamins and supplements that everyone says you need to take to get big. What does Dwayne take ? Protein drink ? Energy drink ? Testo boosters ?? Or is all that bull…it..thanks for any reply….


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