Dwayne Johnson "The Rock" Workout Plan

We all have heard of Dwayne Johnson. 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.


Monday- Chest

Dumbell bench press4 sets x 12 reps
Flat cable flys3 sets x failure
Medium grip bench press4 sets x 10-12 reps
Incline dumbell press5 sets x 10-12 reps
Cable crossover4 sets x 10-12 reps
Medium grip incline press3 sets x 10-12 reps

Tuesday- Legs

Leg press4 sets x 25 reps
Barbell walking lunges4 sets x 25 reps
Leg extensions3 sets x 20 reps
Leg curl3 sets x 20 reps
Standing calf raise3 sets x failure
Tigh abductor3 sets x 15 reps
Barbell standing lunges3 sets x 20 reps

Wednesday- Abs and Arms

Barbell curl4 sets x 10-12 reps
Hammer curl4 sets x 10-12 reps
Spyder curl4 sets x failure
Tricep pushdown3 sets x 10 reps
Dips3 sets x failure
Hanging leg raise3 sets x 10 reps
Cable crunch4 sets x 20 reps
Russian Twist4 sets x 20 reps

Thursday- Back

Lat pulldown4 sets x 10-15 reps
Deadlift4 sets x 10-15 reps
Barbell shrugs4 sets x 15 reps
Pull ups4 sets x 15 reps
Hyperextension4 sets x 15 reps
One-Arm dumbell row4 sets x 15 reps
Inverted row3 sets x failure

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

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