Use This Workout To Get A Body Like Dwayne ‘The Rock’ Johnson

Train Dwayne “The Rock” Johnson: Dwayne’s Weekly Routine

Use This Workout To Get A Body Like Dwayne ‘The Rock’ Johnson
March 26, 2019

A great man once said, “If something stands between you and your success, move it. Never be denied.” That man happens to be an acting idol and fitness god, Dwayne “The Rock” Johnson.

Here is someone who inspires people of all ages, genders, and fitness levels around the world to get moving and never stop aspiring towards their health and wellness goals.

From his respected diligence in the gym to his continuous transformation as an actor and fitness professional, here is everything you need to know to train Dwayne and build that rock hard physique.

The Rock’s Daily Routine

Before getting into the intense workout that Johnson commits to 6 days a week, you need to follow his daily routine. In the morning, around 4:00 am, he rolls bed, ties up his running shoes, and heads outside for an early run.

Johnson doesn’t always run around the neighborhood, though. When he is filming abroad, he will be on the elliptical or treadmill at the hotel. Once he’s completed about 30-50 minutes of a heart-pounding cardio session, he eats breakfast.

After breakfast, Johnson gets around to “clangin’ and bangin’” in the gym. Every day he is in the gym, he commits a full sequence to a specific area of the body. While the routine is always adapting to what he needs for a specific role or goal, Johnson usually sticks to 4 sets and 12 reps with a 60-90 second rest period (unless it’s leg day).

The Rock’s Workout

If you want to train Dwayne Johnson, you have to go hard every single day. Here’s a look at the fitness regimen of the Rock:

Day 1: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extensions – 3 sets x 20 reps
  • Barbell Squats – 4 sets x 12 reps
  • Hack Squats – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curls – 3 sets x 20 reps
  • Thigh Abductor – 4 set x 12 reps

Day 2: Back

  • Running 30-50 minutes – outside or on a treadmill
  • Wide-Grip Lat Pulldown – 4 sets x 12 reps
  • Bent Over Barbell Row – 4 sets x 12 reps
  • One Arm Dumbbell Row – 4 sets x 12 reps
  • Barbell Deadlift – 3 sets x 10 reps
  • Pull-Ups – 3 sets
  • Dumbbell Shrug – 4 sets x 12 reps
  • Inverted Row – 3 sets
  • Hyperextension – 4 sets x 12 reps

Day 3: Shoulders

  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Shoulder Press – 4 sets x 12 reps
  • Standing Military Press – 4 sets x 12 reps
  • Front Dumbbell Raise – 4 sets x 12 reps
  • Side Lateral Raise – 4 sets x 12 reps
  • Reverse Machine Flyes – 4 sets x 15 reps
  • Seated Bent Over Rear Delt Raise – 4 sets x 12 reps

Day 4: Arms/Abs

  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Bicep Curl – 4 sets x 15 reps
  • Hammer Curls – 4 sets x 15 reps
  • Spider Curl – 4 sets x 12 reps
  • Triceps Pushdown – 4 sets x 15 reps
  • Overhead Triceps – 3 sets x 15 reps
  • Hanging Leg Raise – 4 sets x 20 reps
  • Rope Crunch – 4 sets x 20 reps
  • Russian Twist – 4 sets x 20 reps

Day 5: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extension – 3 sets x 20 reps
  • Barbell Squat – 4 sets x 12 reps
  • Hack Squat – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curl – 3 sets x 20 reps
  • Thigh Abductor – 4 sets x 12 reps

Day 6: Chest

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Bench Press, medium grip – 4 sets x 12 reps
  • Incline Dumbbell Press – 4 sets x 12 reps
  • Dumbbell Bench Press – 4 sets x 12 reps
  • Flat Bench Cable Flyes – 4 sets x 15 reps
  • Incline Hammer Curls – 4 sets x 12 reps
  • Dips, Chest Version – 4 sets x 10-12 reps

Day 7: Rest

The Rock’s rest day is usually comprised of refueling his muscles with epic cheat meals on worthy of the Herculean force he is.

So, if you dare, you can try training as hard as the Rock by following these workouts to a T, or you can adapt the days to where you are right now. The important takeaway from this routine is that you need to push hard and stay determined to get results.

As the Rock has said: “Success at anything will always come down to this: Focus and Effort. And we control both.”

Can You Smell What The Rock Is Cooking?

To maintain a bulk as impressive as Johnson’s, there is a continuous need to feed the body. If you follow his Instagram account, you will see some of the meals that Rock consumes, as well as the impressive platters of “cheat meals” that you eat in a single day. The Rock eats meals every 2 to 3 hours, about 5 to 7 times a day.

Here’s a sample of what the Rock cooks up throughout the week:

  • Meal 1 – 280-gram steak filet, 4 egg whites, 140-gram oatmeal, 1 glass of watermelon juice
  • Meal 2 – 220-gram chicken, 2 cups white rice, 1 cup broccoli or a mixture of bell pepper, mushrooms, broccoli, and a protein shake
  • Meal 3 – 220-gram halibut, 2 cups white rice, 1 cup asparagus
  • Meal 4 – 220-gram chicken, 1 cup broccoli, 350 gram baked potato
  • Meal 5 – 220-gram halibut, 1 cup white rice, 1 cup asparagus
  • Meal 6 – 280-gram steak filet, 250 gram backed potato, 1 salad
  • Meal 7 – 20-30 gram casein protein supplement, 10 egg whites

As Johnson has told in a 2018 interview, “Diet-wise, I generally eat 5 meals a day. I’m very prepared and organized, and everything is planned out in advance.

It’s all measured depending on what I’m training to achieve… [Staples] in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”

Final Thoughts

The Rock didn’t just rise above hardships and achieved his goals, he crushed those goals into dust and kept moving mountains time and again.

Whether he is training for a new movie role or simply working out in the gym, Dwayne “The Rock” Johnson is an idol. He is proof that if you push hard enough, you can make incredible gains—and we’re not just talking about muscular gains either.

Use the workouts and nutrition samples in this article to carve out your own legend in the gym and in life.

Did you enjoy learning how to train Dwayne Johnson? Follow us on for updates about more articles this one!

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Train Dwayne ‘The Rock’ Johnson!

Use This Workout To Get A Body Like Dwayne ‘The Rock’ Johnson

It's 4 a.m. and the sun is only just beginning to rise over the luxurious Landmark Ranch Estates just west of Fort Lauderdale, Florida.

The majority of residents living in this gated community—including NFL cornerback Asante Samuel and New York Jets wide receiver Brandon Marshall—are in their multimillion-dollar homes, still tucked up in bed trying to catch a few more valuable hours of sleep.

While most in the area aren't even close to getting up yet, Hollywood superstar and part-time professional wrestler Dwayne “the Rock” Johnson has been awake for at least 30 minutes, stretching his huge muscles and putting on gym clothes in preparation for his morning ritual. As he steps onto the porch of his 13,700-square-foot mansion, he takes a long, deep breath to fill his lungs with the fresh Florida air, and he smiles.

Once the streetlights begin to fade, the 43-year-old starts to pound the gray, gravelly sidewalks, running past tall palm trees, which stand guardsmen watching over his neighbors' palatial abodes.

Music blares from his headphones.

Some may call him crazy, but he'll be the first to tell you that it's this sort of dedication to staying in shape that has made him one of the world's most sought-after action stars.

Daily morning cardio is just one small cog in the well-oiled machine that is the Rock's training regimen. To attain the physique he's spent the majority of his life working on, Johnson has to religiously stick to a strict workout and diet plan.

To fully appreciate the lengths he's willing to go to in order to make sure he's in perfect physical condition for whatever role he's readying himself for, we followed the box-office behemoth's every move for 24 hours. Just trailing in his wake was exhausting.

To attain the physique he's spent the majority of his life working on, Johnson has to religiously stick to a strict workout and diet plan.

Morning Madness

Johnson's run is intense. It leaves his tank top so drenched in sweat he's able to wring water from it. But he's far from exhausted by his early-morning cardio session.

In fact, he feels completely invigorated by it.

While the idea of waking up early to get in some morning exercise might seem a nightmare for most people, Johnson believes working out at the break of dawn sets him up for the rest of the day.

“I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically,” he says.

“Depending on the role I'm training for or playing at the time, I usually smash out about 30-50 minutes on the elliptical cross trainer first thing in the morning, whether I'm at home or at a hotel, after drinking a cup of coffee. But when I'm at home, I to hit the road as well. And after cardio, I eat breakfast.”

As he mentions his morning meal, Johnson flashes his trademark million-dollar grin. If there's anything he enjoys more than putting time in at the gym and entertaining the fans—whether it be on the silver screen or in the wrestling ring—it's eating food, and he makes sure that whatever he puts into his body helps him perform to the best of his abilities.

“Diet-wise, I generally eat five meals a day. I'm very prepared and organized, and everything is planned out in advance. It's all measured depending on what I'm training to achieve.

Usually I start off my day with some dead cow and oatmeal for breakfast,” he explains while shoveling food into his mouth.

“The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”

Clangin' and Bangin'

Later, in a private Florida gym, Johnson sits on a flat bench with two 100-pound dumbbells on either side of him.

Aside from a handful of other early birds doing squats, deadlifts, and plyometrics, the gym is practically empty, with the only accompanying sound drifting from four large music speakers in each of the gym's corners. When you live a life as chaotic and as busy as Johnson's, quiet time can be very precious.

With no one around to bother him or ask for autographs, he's able to completely focus on giving his all to the iron, and according to him, it's something that centers his often-crazy life.

“Working out is my therapy, and it's cheaper than a shrink,” he chuckles. “I can't imagine my life without training, honestly. And for getting results—as with anything in life, but especially with working out—there's no substitute for hard work.

“After I've had breakfast, I get busy with a nice session of clangin' and bangin'—epic pain, epic results.

I'm big on 'together we conquer' and 'train to progress,' so I to share that on social media.

I treat training a metaphor for life—the dedication, the determination, the desire, the work ethic, the successes and the failures—I take them all into life.”

Johnson is certainly a believer in practicing what he preaches, especially when it comes to putting in time at the gym.

Instead of following the numerous workout routines that have wormed their way the woodwork over the years, he prefers to follow the tried-and-tested bodybuilder's model of lifting heavy on a regular basis so he's always making gains and putting slabs of muscle onto his 6-foot-5 frame.

“I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening,” he says. “But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.

“My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest. I don't play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability.”

Fit for Film

Working out for Johnson isn't just about looking buff with his top off. He also trains vigorously so he's able to do as many stunts as he physically can, and so they look as realistic as possible.

In the blockbuster smash hit, “Furious 7,” and disaster movie, “San Andreas,” Johnson was involved in some incredibly fun yet physically taxing stunts. As he explains while sipping on a very large cup of coffee following his early afternoon workout, it was his vigorous training schedule for last summer's “Hercules” that put him in good stead for his most recent roles.

“The lucky thing is that those movies followed on from “Hercules,” which is a role I trained and worked harder for than anything I've ever done. It was eight months of clangin' and bangin',” he recalls. “I lived alone and locked myself away in Budapest for six months while filming “Hercules,” and I followed that up with “Furious 7” and “San Andreas.””

For “San Andreas,” Johnson had to change his workouts significantly to be able to handle the physicality that a devastating earthquake in California demands. It was no easy task.

“In “San Andreas,” I play a first responder in the LA fire department, and that was incredibly exciting, working with those guys and tweaking my workout and diet to fit that character,” he explains.

“That role required a lot of core strength, so I did a lot of rope work and some water-based and bodyweight work. I really enjoyed that, and my respect for the actual guys who do that job increased enormously.

They're real-life heroes, in the truest sense.”

For “Furious 7,” Johnson knew he'd met his match in terms of physicality when he and fellow Hollywood muscle man Jason Statham went toe-to-toe. Although Johnson is used to being the biggest and baddest man on set, he was happy to share some of the spotlight with Statham for their epic office-room brawl.

“The fight I have with Jason Statham in the opening scene was really something else. It was very, very cool and special.

Over the years I've had the opportunity to fight a lot of guys who have great reputations in terms of being 'Hollywood tough guys,' action guys and men of action, but Jason Statham really takes the cake.

I mean that with all due respect to the guys I've fought in the past onscreen,” says Johnson. “What Jason brings to this franchise is an authenticity. The guy isn't just acting when he's fighting, he's completely legit. Jason's a really tough SOB, believe me.”

Winding Down

As his day finally reaches its end, Johnson drives his gigantic Ford F-150 truck, aka “the Black Gorilla,” down a long, winding road on the way back to his mansion. Despite being known for his infectious charisma, Johnson is quiet and reflective as he rides through his neighborhood.

After all, most people don't get the chance to live out their dreams of being an action star, or find the time to get into the shape of their life, yet Johnson has made a career doing just that.

It's something he loves doing, and something he looks to improve upon for each and every one of his roles.

Johnson has proven time and time again why no one can get near him when it comes to playing the ultimate action hero, and he wouldn't have it any other way. “I love it,” he says, with a massive grin on his face.

“Creating and maintaining these kinds of physiques takes attention to detail, because sometimes you have to back off on cardio or add cardio or train two times a day or bump calories up or back off calories.

It's always in a constant state of flux, which makes it really exciting, for sure.”

The Rock's Weekly Routine

For years, Dwayne Johnson has worked diligently on achieving the sort of body that men want and women want to get close to. However, the secret to his success is actually quite simple: He lifts heavy, hard, and often. Here's his weekly workout schedule. Try it if you dare. Or, adapt it to help you reach your own physique goals!

Dieting With Dwayne

The Rock will be the first to tell you that lifting heavy and hard is only half the battle when building muscle. You've also got to put the right foods inside your body. When he's not in training for a role Hercules, for which he ate seven protein-packed meals daily, he sticks to a five-meals-a-day nutrition regimen.

The Rock will be the first to tell you that lifting heavy and hard is only half the battle when building muscle. You've also got to put the right foods inside your body.

Steak (oz) Oatmeal (cups) Egg Whites Eggs Watermelon Juice (glass) Chicken Bell Pepper Mushrooms (cups) Broccoli (cups) Protein Shake Salmon (oz) Asparagus (tips) Eggs Rice Medley (cups) Broccoli (cups) Steak (oz) Baked Potato Asparagus (tips) Orange Juice (glass) Casein Protein (grams) Egg Whites


The Rock’s Diet and Workout Plan

Use This Workout To Get A Body Like Dwayne ‘The Rock’ Johnson

For Dwayne Johnson aka The Rock, workouts and a diligent diet are quite simply a way of life.

Accordingly, the California-born college athlete turned WWE sensation turned A-list movie star cuts a truly impressive figure, as anyone with working eyeballs and access to a screen can attest.

And while some of that mean muscle came naturally, the bulk of it results from next level dedication in every conceivable department. That said, he still makes room for the occasional cheat day. Something tells us he earned it.

Meanwhile, Johnson is always happy to share the secrets of his ongoing success. As such, you’ll always find him posting fitness videos to or selling The Rock workout gear or gracing Instagram with pictures of his hearty meals.

He even launched two short-lived reality shows called “Hero” and “Wake Up Call,” where he personally motivated others toward physical and mental transformation. we said, spreading the love is a massive part of his game plan.

It’s then no surprise that adopting The Rock diet and workout plan isn’t a matter of access as much as it is a matter of conviction. Well, that and a decent budget, since you’ll be spending a lot on food.

Should you take on this training regimen, however, you might one day flaunt a body the one he did in “Hercules” or “Fast 5” or any other movie he’s been in because he’s pretty much always fit.

But are you up to the task, young go-getter? Let’s find out.

The Rock Diet Plan

The Rock takes a “go big or go home” attitude toward just about everything he does, including his diet. What we’re trying to say here is that he eats a grizzly bear, albeit a (mostly) healthy one.

Sometimes The Rock’s diet can go to crazy extremes. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amounted to a whopping total of 4,131 calories, which is basically twice the recommended average for men. When not in training, he normally eats about five meals a day, and we’re talking meals.

As you can probably guess, Johnson loves himself a juicy steak along with other tasty proteins. And if you’ve ever visited The Rock’s insanely popular Instagram feed, then you know his cheat meals are downright epic. Of course, everything this dude does is epic, so why would his cheat meals be any exception?

Think steak, fish, whole grains, eggs, green veggies, protein, protein, and more protein, and you’re getting a pretty good idea of what The Rock is cookin’. It’s all planned out in advance and devoured with relish.

Five-Meal Diet Plan

When he’s not building mass for a role, The Rock eats the following (as an example):

Meal #1

  • 10 oz steak
  • 2 cups oatmeal
  • 3 egg whites
  • 1 whole egg
  • 1 glass watermelon juice

Meal #2

  • 2 servings chicken
  • 2 bell peppers
  • 3 cups mushrooms
  • 3 cups broccoli
  • 1 protein shake

Meal #3

  • 8 oz salmon
  • 8 asparagus tips
  • 2 whole eggs
  • 2 cups rice medley
  • 3 cups broccoli

Meal #4

  • 10 oz steak
  • 3 baked potatoes
  • 8 asparagus tips
  • 1 glass orange juice

Seven-Meal Diet Plan

As we mentioned above, when The Rock was training for 2014’s “Hercules,” he consumed calories it was nobody’s business. For all the extremists (or completists) out there, here’s one of his seven-meal diet plans:

Meal #7

  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

The Rock Workout Gear

Your training regimen isn’t ready to go unless you’ve got the proper clothes and accessories.

Enter The Rock’s own line of workout gear, Project Rock, which was created in partnership with athletic brand Under Armour.

Consider it your one-stop shop for gym-tested shirts, sneakers, headphones, earbuds, hats, bags, pants, socks, and anything else you might need to optimise your fitness routine. Here are some highlights:

UA True Wireless Flash Project Rock Edition – Bolstered by Bluetooth technology, a host of innovative touches, JBL sound, and an ergonomic design, these classic buds deliver the wireless experience you’ve been waiting for. Cue up The Rock ultimate workout music playlist and get pumped.

Buy it here

UA Sport Wireless Train – Project Rock Edition – Beats by Dre? Never heard of it. Consider these wireless headphones instead, which are built to handle The Rock’s workouts. In other words, they’re built to handle any workout.

Buy it here

UA Project Rock 1 – Featuring fully knit uppers and synthetic overlays, these sporty kicks are as breathable as they are tough. An adjustable lacing system allows for a truly comfortable and customised fit.

Buy it here

UA HOVR™ Phantom Project Rock – You’re damn right you’ll need to run every week if you want to look The Rock. Thankfully, he helped design a shoe just for the occasion. Not only will the UA HOVR technology make your feet feel they’re floating in zero gravity, but built-in sensors are tracking your every step. Smart.

Buy it here

Project Rock Terry –  Odds are you’ve seen The Rock working out in a short-sleeved hoodie by now. With this Project Rock Terry at your disposal, you can do the very same thing.

Buy it here

Project Rock 90 Bag – Durable, adjustable, intelligent, and pleasing to the eye, the Project Rock 90 Bag will have you rolling up to the gym in sporty style. Your modern workout arsenal isn’t complete without it.

Buy it here

The Rock Workout Plan

Are you ready to bring out your inner Hercules? The Rock workout plan will certainly get you there, but don’t think for a second that the journey will be easy.

On the contrary, The Rock workout routine is pretty much as demanding as modern fitness can get.

Of course, should you properly execute this brutal training regimen, you’ll be walking tall a one-man gun show (who out there got the reference?).

Depending on the type of role he’s training for, The Rock employs varying levels of intensity. That said, his workout routine is always pretty intense. It kicks off with 30-50 minutes of cardio on the elliptical cross trainer first thing in the morning. After that, he eats a hearty, protein-packed breakfast.

Then it’s off to the gym, where the real workout begins. In The Rock’s own words, he gets “busy with a nice session of clangin’ and bangin’—epic pain, epic results.

” That means lifting heavy weights on a regular basis, working out six days a week, and focusing on a different muscle group each day. All the while, The Rock is cranking his ultimate music playlist, presumably on his namesake headphones or earbuds.

On the seventh day, he rests…and eats gobs of ice cream (if his legendary Instagram feed is anything to go by).

Before we dive into the basics, a simple reminder: Dwayne “The Rock” Johnson is 6 foot 5 and built a truck.

We only mention this because we would never want you to bite off more than you can chew by eating everything he eats and lifting everything he lifts.

In other words, apply a little common sense when adopting The Rock’s workout routine, so that we don’t end up with a lawsuit on our hands. Intensity is good. Overdoing it, bad.

Now that we’ve gotten our little disclaimer the way, we present one of The Rock’s ultimate workout plans. Prepare to get busy with the kettlebells, barbells, and dumbbells.

Your chest will be sore, your legs will be sore, your triceps will be sore, your everything will be sore, but it will be worth it in the long run. Epic pain, epic results, as the man himself s to say.

Without further delay, here is The Rock’s workout plan: