What Is Dwayne Johnson Workout? What You Need To Know To Have A Body Like The Rock!

Also known as “The Rock”, many of us admire Dwayne Johnson’s magnificent bod. From his wrestling days to being the highest paid actor in Hollywood, we’ve all been trying to know what is the Dwayne Johnson workout and how to get that perfectly proportioned muscular body (or at least something close).

But as it turns out, having his fabulous physique takes much discipline and hard work. The Rock not only takes his training very seriously but also carefully plans his workout routine like a real athlete. So, do you want to know what the Rock’s workout is?

Fortunately for us, he just recently revealed the Dwayne Johnson workout routine and diet plan to the public. People all over the world can’t wait to try it. So what are you waiting for? Read on to find out what it is and how to do it yourself!

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The Rock’s Ideas For Workout

The Rock is not your typical Hollywood action star and producer. At four o’clock in the morning, he wakes up and has his cup of coffee. After that, he does cardio sessions for about 45 to 50 mins. Then comes breakfast.

After breakfast, The Rock then goes to his gym. Here, he does what he calls “banging and clanging” for the next hour or so. He does this six days in a week whether or not he’s filming!

This early morning ritual is what he calls his “anchor”. He says that without this, he would not have the will and energy to work for the rest of the day. It’s like his therapy or yoga, so he says.

We can all admit, that’s very impressive. Also, despite him admittedly tweaking and changing his routine depending on his role, this 4 am “anchor” drill stays constant.

Aside from that, Dwayne has been trying and doing many various training techniques. Through the years, he has been changing and mixing up factors in his workout. This keeps his muscle growing.

The different workout approaches of The Rock include pyramid structured sets, reverse pyramid structured sets, and straight structured sets.

In pyramid structured sets, he starts off with higher numbers of repetitions and lighter weights. As he goes to each set, the number of repetitions are decreased, and heavier weights are used.

In the reverse pyramid structured sets, he does the opposite. He starts with a heavy weight and do only around 8 reps, then reduce the weight to the following set so that ten to twelve reps can be done. He uses this technique only on occasion.

For straight structured sets, on the other hand, there is no change done in the number of repetitions for each succeeding set.

In addition to all these, The Rock also trains for his biceps and triceps on the same day. He trains his calves up to thrice a week. He also gets short rest periods, only 30-60 seconds, to maintain his conditioning.

The Dwayne Johnson Workout For “Hercules”

As I have said previously, The Rock switches things up depending on his role and the built he’s going for. So, I have decided to give you his workout routine for the movie “Hercules” which is arguably his most challenging role when it comes to body training.

This workout style and variations of it were done by Dwayne for about six months before filming. Before trying this, make sure you do an hour of cardio. Then, you can hit the weights for the “banging and clanging” part.

Although The Rock doesn’t mention the weights he uses, we totally understand it. Besides, most of us are not likely to be able to handle the weights he can.

For the workout, be sure to pick up a weight you can handle the recommended number of repetitions and sets. Also, you must ensure that you have the proper form. This will guarantee that you work up the target muscle and prevent injuries.

So, let’s get on with the workout routine. Here is the summary of the Dwayne Johnson workout throughout the week.

Monday: Chest Day

Exercise

Sets

Reps

Notes

Barbell Incline press

3-4

12, 10, 8, 6

Increase weight each set

Dumbbell Bench press

4

10-12

Barbell Bench press

4

10-12

Incline Hammer Strength/ Chest Press

4-5

10-12

Chest Flys with Dumbbells

4

10-12

Flat Bench Cable Flyes

3

15 or to failure

Follow with dips to failure

Tuesday: Leg Day

Exercise

Sets

Reps

Notes

Leg Extensions

3-4

20-25

Seated Leg Presses

4

25-50

​Super Set (no rest)

Barbell Walking Lunges

4

40-50 (20-25 per leg)

Hack Squat Machine

4

20

Romanian Deadlifts

4

12

Lying Leg Curls

4

12

Smith Machine Calf Raises

3-5

75 or to failure

Seated Calf Raises

5

50

Wednesday: Back

Exercise

Sets

Reps

Notes

Pullups (Wide Grip)

4

50 or to failure

One Arm Dumbbell Row

4

15 or 12, 10, 8, 8

Increase weight per set

Barbell Deadlift

4

10-15

Close Grip Lateral Pulldowns

3

12

​Or wide grip 4 sets, 10-15 reps

Barbell Shrug

4

15

​Or wide grip 4 sets, 10-15 reps

Rope Pullovers + Rope High Row Superset

3

15

Do both with no rest each set

Dumbbell Shrugs

4

15

Hold high after final rep per set

Hammer Strength 2-arm row

4

10

Seated Pulley Cable Rows

3

12

Double drop set each set –reduce weight and do until failure twice

Inverted Row

3

To failure

Back extensions

4

15

Thursday: Abs and Arms

Exercise

Sets

Reps

Notes

Hammer Curls

4

10-12

Standing Barbell Bicep Curls

3-4

10-12

Spider Curls

4

12 or to failure

Triceps Push-downs (Normal Grip)

3-4

10-12

Overhead Tricep Extensions

4

12

Tricep Dips (to failure)

3-4

12 or to failure

Hanging Leg Raise

4

20

Rope Crunch

4

20

Russian Twists

4

20

Friday: Shoulders

Exercise

Sets

Reps

Notes

Hammer Strength Shoulder Press

4

12

Hammer Strength Shoulder Press

Front Dumbbell Raises

4

12

Dumbbell Side Lateral Raises

4

12

Standing Military Press

4

12

Incline Reverse Flys

3

10-15

Legs are Dwayne Johnson’s favorite body part to train. He allots two days per week to train them and so repeats the leg routine on Saturdays. Sundays are his rest days.

Conclusion

Along with his training, The Rock’s conditions and diet also alter. So, to get the best results, check those out as well. However, be sure to make adjustments based on your weight and calorie needs!

To build muscle, you can take several supplements and multivitamin for bodybuilding. Those used by Dwayne Johnson are glucosamine and chondroitin for joint pains, some multivitamins, glutamine, branched-chain amino acids and protein shakes for recovery.

If you have any questions, leave them in your comments below. I’ll try my best to address them there!

Emily Brathen
 

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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