Dwayne Johnson aka The Rock Workout Routine & Diet

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When Dwayne Johnson decided to transform himself into a hulk, he was helped by his trainer, George Farah who designed The Rock’s Workout Routine suggesting 3-Day split along with extreme dieting plan during which Rock had to eat 7 times a day. Moreover, these workouts were planned to adopt pyramid structure which means more reps, less weight in beginning, but as you move forward in your training, you begin increasing weight and decreasing number of reps every week for an entire month. When you successfully finish first month of training, you start moving back at higher amount of reps, but in the second month, you don’t have to reduce weight.

Get Dwayne Johnson AKA Rock Workout

If you want to discover the secret of Rock’s huge physique, you need to learn about his entire training routine what he had to do and how he successfully followed each and everything recommended by his trainer. His workouts cover 6 days of every week and every day, he works with different muscle group so each and every muscle group can be given full focus.

The most important thing about him is that he did dot waste his time in doing something unachievable, but he worked hard with 100% focus, passion and hope to achieve his target. Rock’s workout has always been evolving because he never stopped at one place but constantly made changes to his workout to try different things and get maximum benefits from what he did. However, it is said about him that he prefers training bigger muscles group only one time a week while spends two days on smaller groups such as calves, triceps and biceps. Here you will find Dwayne Johnson Workouts.


Day 1: Shoulder & Chest – Monday Routine


  • Jogging for ten minutes on football field
  • Rotation exercises for both external and internal phases with dumbbells of 5 pounds.
  • Cardio on Treadmill for one hour: five minutes warm up, fifty minutes steady pace and five minutes cool-down

Dwayne Johnson’s Shoulder Routine & Chest Routine

  • Weightlifting routine for 1.5 hours on the chest day
  • Performs mentioned below exercises with 4 sets in pyramid structure along with 45 seconds resting time between two sets


  • Dumbbell Incline press (both arms)
  • Dumbbell Bench press (both arms)
  • Chest Flys with Dumbbells (Flat Bench)
  • Seated Overhead Press with dumbbells
  • Dumbbell Front Raises
  • Bent-Over Lateral Raises
  • Dumbbell Side Raises

The other exercises which he performs are dumbbell incline press (alternating) and dumbbell bench press (alternating). He follows the same pyramid structure with 45 seconds resting time, but reduces the number of sets from 4 to 2. He also performs 4 sets of cable flys with zero resting time and 4 sets of dips until failure with 45 seconds resting time period. Both of these are supersets during in which you will try to achieve failure. Dwayne Johnson’s chest routine has become very popular among Hollywood actors who are impressed with him when he got into perfect shape for acting in the movies. His workouts are consisted upon three or four pyramids on monthly basis.

First Week

4 sets x 12 reps

Second Week

4 sets x 10-12 reps

Third Week

4 sets x 8-10 reps

Forth Week

4 sets x 6-8 reps

Note:With cable flys, there is an exception to increase weight every week which is as follows;

1st Week

3 sets x25 reps

2nd Week

3 sets x20 reps

3rd Week

3 sets x15 reps

4th Week

3 sets x12 reps

Day 2: Back & Leg – Tuesday Routine


It begins with doing cardio for one hour on treadmill or jogging followed by five minutes in warming up the body and then fifty minutes in steady pace and before moving to main weight lifting routine, 5 minutes for cool-down session and finally weightlifting routine for 1 and a half hours.

Dwayne The Rock Johnson Back Workout & Leg Workouts

Here performs the exercises mentioned below and each is performed with 4 sets in pyramid structure along with 45 seconds resting time.


  • Seated Leg Presses
  • Stiff-Legged Deadlifts
  • Smith Machine Lunges
  • Dumbbell Rows
  • Seated Pulley Rows
  • Lying Leg Curls
  • Lat Pull-downs (wide grip)
  • Lat pull-downs # 2 (narrow grip)

Also performs 3 sets of the following exercises with 45 seconds resting time.


  • Box Jumps (20 reps)
  • Calf raises (20 reps)
  • Barbell shrugs (8-10 reps)
  • Heavy DB shrugs (10-12 reps)

Day 3: Arms & Abs – Wednesday Routine


Wednesday is Arms Workout day so the focus remains on arm muscles. The session begins with cardio for one hour on Stairmaster or Elliptical machine for 30 minutes with steady pace followed by weightlifting for 1.5 hours on arms and abs.

Dwayne Johnson Arm Workout & Abs Workout

The below mentioned exercises are performed with 3-4 sets containing 8-12 reps along with 45 seconds resting time.


  • Triceps Push-downs with narrow grip
  • Triceps Push-downs with normal grip
  • Dumbbell Hammer Curls (Alternating)
  • Preacher Curls (Machine)
  • Barbell Biceps Curls
  • Lying Triceps Skull Crushers

Also performs 3 sets (each of 25 reps) of double, bicycle and reverse crunches with 45 seconds resting time.

Day 4: Chest & Shoulder – Thursday Routine

As he moves forward in training during the first week, the cardio duration remains same, however, the machines might be replaced treadmill for 1 hour which includes 5 minutes warm up, 50 minutes steady pace and 5 minutes for cool-down then switch to weightlifting routine for 1.5 hours.

The Rock Dwayne Johnson Training – Chest & Shoulders

On Thursday, it is again about working out with chest and shoulder muscle groups with almost the same exercises i.e. 4 sets with pyramid structure along with 45 seconds resting time.


  • Dumbbell Incline Press with both arms
  • Chest Flys with Dumbbells on flat bench
  • Dumbbell Bench Press with both arms
  • Seated Overhead Press with Dumbbells
  • Dumbbell Front Raises
  • Dumbbell Side Raises
  • Bent-Over Lateral Raises

He also performs 2 sets of dumbbell incline press and dumbbell bench press having 45 seconds of resting time and follow pyramid structure with alternating positions. For superset, The Rock prefers 4 sets of cable flys (no resting time) and dips until failure with 45 seconds resting time.

Day 5: Legs & Back – Friday Routine

It is starts with cardio on treadmill for 1 hour or simple jogging. Cardio is consisted upon five-minute warm up, fifty-minute steady pace and five-minute cool down. Once cardio is finished, moves to weightlifting routine for one and a half hour.

Dwayne Johnson Exercises for Friday – Legs & Back

Rock performs 4 sets of each exercise following pyramid structure, ensuring to spend 45 seconds as resting period between two sets.


  • Smith Machine Lunges
  • Stiff-Legged Deadlifts
  • Lying Leg Curls
  • Seated Leg Presses
  • Dumbbell Rows
  • Seated Pulley Rows with Dumbbells
  • Lat Pull-Downs (wide grip)
  • Lat Pull-Downs #2 (narrow grip)

He also performs box jumps and calf raises and each is performed with 3 sets of 20 reps along with 45 seconds resting time while Barbell Shrugs and heavy DB Shrugs are performed with 3 sets of 8-10 reps with 45 seconds resting time.

Day 6: Arms – Saturday Routine

You can see that train like The Rock is not that easy. The day’s training starts with cardio on Stairmaster or on Elliptical for one hour with steady pace on each. When done with warming up, move to weightlifting routines as usual.

Dwayne Johnson Exercises for Saturday – Arms

The following exercises are performed with 3-4 sets (8-12 reps in each set) along with 45 seconds resting time.


  • Triceps Push-Downs (normal grip)
  • Triceps Push-downs (normal grip)
  • Dumbbell Hammer Curls (Alternating)
  • Barbell Bicep Curls
  • Lying Triceps Skull Crushers
  • Preacher Curls Machine

Gaining muscles always consist of 2 parts. One is workout or exercises and the other is Diet. In the Next Part we will discuss the the Rock Diet Plan for bulking up.


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