Dwayne Johnson, or The Rock, is regarded as one of the greatest professional wrestlers of all time.

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

Outside the ring, The Rock has transitioned into film, dropping the stage name and simply going by Dwayne Johnson. He has made appearances in several films, including The Scorpion King, The Fast And The Furious 6, and his latest blockbuster Pain and Gain .

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

Dwayne Johnson uses a pyramid structure. He begins with a higher amount of reps, and a lower amount of 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, 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.

And The Rock’s favorite body part? Legs, which is why he leaves them for Saturday once he has additional time to train them.

6 days on/1 day off rotation

Rain Biceps and triceps the same day

Prefers 3 sets per exercise to the more traditional 4

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.

The following routine and diet was listed by numerous sources like Muscleandbrawn.com and MuscleandStrength.com

Dwayne Johnson Workout Routine.

(Click each Tab to Display Workouts)

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  
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  
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  
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  
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 Workout


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 7 comments

  • Alex

    Big fan Of The Rock right here doe ^.*

  • EDD


  • Rashad

    Gosh he’s freakin huge

  • enneth turner

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

  • Olusegun.B

    Awesome workout~great tips. Love it.

  • Que.j

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

  • Chris

    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….

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