Dwayne “The Rock” Johnson is a name we have all heard of. He is a true inspiration for fans worldwide. Whether we are talking about fitness or acting or building your own empire, The Rock’s workout routine, daily schedule, and growth is a true testament to what can be achieved with motivation and discipline. On top of that, while being one of the highest paying actors in Hollywood, he has also earned the title of being one of the most humble human beings.
He takes every character that he plays and truly brings it to life on screen. He has done a great number of action and adventure movies with Fast and Furious series being one of the most talked-about movies. In all his movies he was absolutely ripped with muscles and a great physique. We can absolutely bet and say if you follow his routine closely you will definitely see the changes in your body.
About His Workout Routine:
The Rock’s workout routine does not only include iron and cables but a severe amount of cardio as well. This cardio includes him waking up at the break of dawn, sometimes when it is dark. This is as early as 4 o’clock in the morning! He wakes up, ties his running shoes, and goes off for 30 to 50 minutes. This run drenches him in sweat and gets his heart pounding and to him, this is the perfect start to any given day!
Following his morning run, he indulges in a hearty breakfast! After this, The Rock’s workout routine leads him to the gym where he starts off a rigorous routine which includes dumbbells, barbells, cables, and machines. Even though he prefers working out in the morning, he is known to workout in the evening depending on his schedule. His split includes dedicating every workout to one specific body part. Additionally, his preferred sets and reps are 4 sets of 12 reps with a 60 to 90-second rest. Let’s have a look at his six-day workout schedule!
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 repsHack 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
- 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
Day 7: Rest
The Rock’s workout routine for every weekend with a cheat day! His cheat day meal consists of sushis, chocolate chip cookies with peanut butter, and a great documentary!
The above routine is one of the most common ones that he follows on a general basis! His therapy is training at the gym and giving his physique no one will disagree. However, there are times when his workout routine will change given the role he is preparing for. For example, he had a different set of workout regimes for Jumanji and another for Hercules.
To every Dwayne “The Rock” Johnson fan out there: if you want to get ripped and buff, give his workout routine a shot! Stay tuned with us for his daily meal plans as well. Till then, let’s get clangin’ and bangin’ at the gym!
P.S. Here is a review of BullyJuice trying Dwayne “The Rock” Johnson’s workout!