Dwayne Johnson Hercules WorkoutDwayne Johnson, also known as “The Rock”,once one of the greatest professional wrestlers alive is now making his mark in Hollywood.

The Rock has won the WWF Heavyweight title six times and the WWF Tag Team championships five times.

The Rock has transitioned into film, dropping the stage name and simply going by Dwayne Johnson. Dwayne’s undeniable muscular presence on screen has secured his role in several films big names films, including The Scorpion King, The Fast And The Furious 6, and his latest blockbuster Pain and Gain .

The Athlete behind the Actor – The Dwayne Johnson Workout

Dwayne is just as much an athlete as he is an actor, this means when he hits the gym he takes it very serious. If you want the results Dwayne gets, you too have to take the Dwayne Johnson Workout serious.

Dwayne understands the importance of eating well and maintaining his testosterone levels. This can be done naturally using supplements, but can be costly, around $60 a month. My trick is to take advantage the free trails that some company’s offer like this one here. Getting your body primed and ready to lift, and grow is key.

Dwayne Johnson uses a pyramid structure workout program. This means he begins with a higher reps, and a lower  weight. Then, each week he increases the weight, and decrease the number of reps. After the first month, you start back at higher reps, but his time with a higher starting weight.

When deciding how much weight to use, The Rock starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, the weight is too light so he adds more weight. Dwayne Johnson hits the gym six days per week, typically focusing on a single body part per day.

At 40, he’s a seasoned, natural trainer. “I go by feel,” he says, and remarks that when he’s in the gym “it’s all business”. The Rock’s favorite body part? Legs, which is why he leaves them for Saturday once he has additional time to train them. This tells you a lot about his work ethic, as most people dread leg day. Key Points;

  • 6 days on/1 day off rotation

 

  • Rain Biceps and triceps the same day

 

  • Prefers 3 sets per exercise to the more traditional 

 

  • Trains calves 3 times a week

 

The Dwayne Johnson workout is continually evolving as he regularly tweaks it and tries new things. Typically, though, he likes to hit core muscle groups once a week and smaller muscles (biceps, triceps and calves) twice.

For each set he starts with moderately high reps, about 15, and does less reps as he progresses to heavier weight. He performs a drop set on the last set of nearly every exercise. Rest periods are short (30-60 seconds) to preserve his conditioning. The following workout is a typical shoulder workout; it takes about 1 3⁄4 hours from start to finish.

Dwayne Johnson Workout Routine.

(Click each Tab to Display Workouts)

Mon

 Dwayne Johnson Workout Monday Routine – Shoulders

Exercise Sets Reps Notes
1 Seated Military Press Machine 3 21  
2 Dumbbell Lateral Raise super set with Dumbbell Front Raise 3 8  
3 Rear Delt Cable Raise 5 12,10,8,6,4  
4 Hammer Strength Shrug 5 12,10,8,6,4  
5 Four Way Neck Machine 4 12  
Tue

 Dwayne Johnson Workout Tuesday Routine – Back

Exercise Sets Reps Notes
1 Wide Grip Lat Pull Down 5 12,10,8,6,4  
2 Close Grip Lat Pull Down 5 12,10,8,6,4  
3 One Arm Seated Row Machine 4 12  
4 Back Extension 4 15,15,12,12  
Wed

 Dwayne Johnson Workout Wednesday Routine – Legs

Exercise Sets Reps Notes
1 Leg Press 4 25,20,18,16  
2 Smith Machine Lunge 4 8  
3 Lying Leg Curl 4 12,10,8,6  
4 Standing Calf Raise 6 16  
Thu

 Dwayne Johnson Workout Thursday Routine – Arms

Exercise Sets Reps Notes
1 Alternating Dumbbell Curl 5 12, 10, 8, 6 , 4  
2 Preacher Machine Curl 6 12, 10, 8, 6, 21, 21  
3 Cable Tricep Extension 5 12, 10, 8, 6, 20  
4 Overhead Cable Extension 4 12, 10, 8, 20  
5 One Arm Reverse Grip Tricep Extension 2 15  
Fri

 Dwayne Johnson Workout Friday Routine – Chest

Exercise Sets Reps Notes
1 Incline Dumbbell Press 5 12, 10, 8, 6, 4  
2 Dumbbell Bench Press 5 12, 10, 8, 6, 4  
3 Cable Crossover 4 12  
4 Push Ups 4 15  

DWAYNE JOHNSON DIET PLAN

The Rock eats seven times a day. His crazy diet is about getting enough protein to aid lean muscle growth.

The key to the Rock Diet is that he consumes a lot of protein, fibrous carbs, and starchy vegetables. Nutrition is everything. The reason The Rock eats this way, is because it helps him lose weight and gain muscle.

Sample Daily Diet;

  • Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
  • Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
  • Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
  • Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
  • Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
Showing 8 comments
  • Alex
    Reply

    Big fan Of The Rock right here doe ^.*

  • EDD
    Reply

    HEY ROCK,DO YOU JUICE YOURSELF?

  • Rashad
    Reply

    Gosh he’s freakin huge

  • enneth turner
    Reply

    Nice photo rock always good to be in sape and lokin good let the haters hate you look GREAT!! What your program?

  • Olusegun.B
    Reply

    Awesome workout~great tips. Love it.

  • Que.j
    Reply

    im buff but I just want to know how to get bigger and max faster

  • Chris
    Reply

    Ok…I have seen his diet but what about all those vitamins and supplements that everyone says you need to take to get big. What does Dwayne take ? Protein drink ? Energy drink ? Testo boosters ?? Or is all that bull…it..thanks for any reply….

  • Teata
    Reply

    the rock is the best I wish I could meet him in person

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