Celebrity 3 MIN READ 19399 VIEWS February 23, 2016

Dwayne Johnson “The Rock” Workout Plan

Dwayne Johnson "The Rock" Workout Plan

We all have heard of Dwayne Johnson. You might know him from the popular Fast and Furious movies or his amazing comedy movies like Central Intelligence. He is and will always be known as the rock. Dwayne Johnson Workout

When you’re literally playing characters like Luke Hobbs and Hercules you need to be in top shape. We bring you the rock’s workout so you too can understand how to train like The Rock and become a beast yourself!

Training Plan

To play Hercules, The Rock had to literally pack on the pounds to an already amazing physique. Dwayne Johnson’s workout routine includes a six day training split with a one body part per day training routine. Be warned: this is not for beginners. I would advise only advanced lifters to try this plan out

Dwayne Johnson's workout routine

Monday- Chest

Dumbell bench press 4 sets x 12 reps
Flat cable flys 3 sets x failure
Medium grip bench press 4 sets x 10-12 reps
Incline dumbell press 5 sets x 10-12 reps
Cable crossover 4 sets x 10-12 reps
Medium grip incline press 3 sets x 10-12 reps

Tuesday- Legs

Leg press 4 sets x 25 reps
Barbell walking lunges 4 sets x 25 reps
Leg extensions 3 sets x 20 reps
Leg curl 3 sets x 20 reps
Standing calf raise 3 sets x failure
Tigh abductor 3 sets x 15 reps
Barbell standing lunges 3 sets x 20 reps

Wednesday- Abs and Arms

Barbell curl 4 sets x 10-12 reps
Hammer curl 4 sets x 10-12 reps
Spyder curl 4 sets x failure
Tricep pushdown 3 sets x 10 reps
Dips 3 sets x failure
Hanging leg raise 3 sets x 10 reps
Cable crunch 4 sets x 20 reps
Russian Twist 4 sets x 20 reps

Thursday- Back

Lat pulldown 4 sets x 10-15 reps
Deadlift 4 sets x 10-15 reps
Barbell shrugs 4 sets x 15 reps
Pull ups 4 sets x 15 reps
Hyperextension 4 sets x 15 reps
One-Arm dumbell row 4 sets x 15 reps
Inverted row 3 sets x failure

Friday- Shoulders

Dumbell shoulder press 4 sets x 12 reps
Front dumbell raise 4 sets x 12 reps
Side lateral raise 4 sets x 12 reps
Military press 4 sets x 12 reps
Overhead press 3 sets x 10-15 reps

Saturday- Legs (same as previous leg day)

Sunday- Rest

Now that’s a killer training program. As you can see, the dwayne johnson workout plan is not easy. The rock’s workout training puts all lifters to shame in my opinion and to train this hard one has to eat a whole lotta food! 

dwayne johnson workout plan

Diet Plan

The rock on an average gets anywhere from 6000 to 8000 calories daily! DO NOT consume the same amount because it varies from person to person. Counting calories is quite simple when one understands it but one can’t help but wonder how Dwayne Johnson can wolf down that amount of food. He eats 7 meals in a day and most of it is clean food.

If you were to take anything from this diet plan, do understand that some of the food sources can be taken to increase the values of your daily calories. An interesting fact to note is that the rock has epic cheat meals. He ate clean for 150 days for Hercules, after which he had an epic cheat meal!

Meal Description
Meal 1 Steak, Egg Whites, Oatmeal
Meal 2 Chicken, Rice, Broccoli
Meal 3 Rice, Halibut, Asparagus
Meal 4 Chicken, Baked Potato, Broccoli
Meal 5 Rice, Halibut, Asparagus
Meal 6 Steak, Baked Potato, Salad
Meal 7 Casein, Egg Whites

Dwayne Johnson Diet Plan

Now that’s a killer meal! Do remember again that, at 6’4 and weighing in at 110 kgs he needs all the food he can get to sustain the muscle. Steroids or not, the dedication and intensity he shows in the gym seeps through to his groundbreaking performances. 

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