The Rock Workout Routine

Rock Workout Routine

The Rock is a pro bodybuilder, he loves gym. Bodybuilding is his passion. He always hits gym hard, sometimes too hard.

Dwayne The Rock is also a voice actor, producer and a professional wrestler. So The Rock Johnson’s workout routine resembles that of a professional bodybuilder. He is not like other Hollywood superstars. He starts working out early as possible, also smashes a 30 to 50 minutes cardio workouts before breakfast. His workout routine is pretty intense. It may lead you to over training. Over training will harm your gains.

One thing you should know before going to gym is that there is no substitute for hard work. Rock is very prepared and organized, and everything in his workout routine is planned out in advance. He follows a 6 day workout routine. Diet wise Rock eats 5 meals a day. For each character Rock changes his workout routine according to the demand. He trains separate muscle groups and mixes up dumbbells, barbells, machines and cables.

Dwayne The Rock Johnson body stats

Let’s dive right into the topic – Dwayne Johnson’s body stats

Dwayne Johnson can bench press around 425 pounds, which is very impressive.

  • Height: 196 cm or 6 ft 5 in
  • Weight: 262 pounds or 119 kg
  • Chest: 50 inches
  • Biceps: 20 inches
  • Waist: 35 inches
  • Age: 46

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Dwayne The Rock Johnson Diet Plan

According to Rock lifting weights is only the half part of his workout routine. If you really want to build rock hard muscles you should eat right foods. Rock had carbs with every meal, so there was always a balance between carbs, proteins and fats. Then part of his daily regime was his glucosamine and then also a multitude of multivitamins. Then he had glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which Rock drank after his training.

Rock sticks to a strict daily diet plan. He generally eat five meals a day and wakes up at 4.00 am for smashing that rock hard muscles. Dwayne Johnson usually start off his day with some dead cow and oatmeal for breakfast. Rock mainly relies on chicken, steak fillets, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, egg whites, oatmeal, broccoli, halibut, and onions. He also using casein protein as a protein supplement. Apart from this, Rock eats roughly 1,000 calories worth of cod each day alone.

Dwayne “The Rock” Johnson’s Workout Supplements

  • Multitude of Multi-vitamins: Supplement for Vitamins and Minerals
  • Glucosamine: Used for mild to moderate knee osteoarthritis, and it may work for other joints too
  • Glutamine: L-Glutamine supplementation can minimize your muscle breakdown and also it will improve your protein metabolism.
  • Chondroitin – Used for Joint Pain
  • Branched-Chain Amino Acids: BCAAs refers to three amino acids leucine, isoleucine, and valine respectively. BCAAs supplementation can minimize your muscle breakdown and it will boost protein synthesis. BCAA supplementation is also useful for gaining mass.
  • Protein Shake: After training

The Rock Workout Routine – 6 Day Workout Plan

Dwayne The Rock Johnson is an athlete, professional WWE wrestling icon, turned box office draw, and now at 46 years, yet still he wakes up at 4 a.m. Truely Rock is a legend.

  • First set: 12 reps
  • Second set: 10 reps
  • Third set: 8 reps
  • Fourth set: 6 reps
  • Up the weight after each set.
  • Rest between sets: 60-90 seconds

Workout Schedule

Rock separate body parts: legs, back, shoulders, chest, biceps, and triceps. he mix up dumbbells, cables, barbells, and machines.

  • Day 1 – Shoulders
  • Day 2 – Legs
  • Day 3 – Back
  • Day 4 – Arms/ Abs
  • Day 5 – Chest
  • Day 6 – Legs
  • Day 7 – Rest day

Cardio: Treadmill running or walking: 30-50 minutes (2 or 3 times in a week)

Dwayne The Rock Johnson Workout Routine


Military Press – 4 sets
Dumbbell shoulder press – 3 sets
Front dumbbell raise – 3 sets
Lateral dumbbell raise – 3 sets
Reverse machine flys – 3 sets
Dumbbell shrug – 4 sets


Barbell walking lunge – 4 sets
Leg extension – 4 sets
Hack Squat – 4 sets
Lying leg curls – 4 sets
Leg press – 4 sets
Smith machine
calf raise – 4 sets


Pullups– 3 sets
Wide grip lat pulldown – 3 sets
Close grip lat Pulldown – 3 sets
One arm seated cable row – 3 sets
One arm dumbbell row – 3 sets
Barbell Deadlift – 4 sets

Arms/Abs – No cardio

Barbell curl – 3 sets
Dumbbell curl – 3 sets
Spider curl – 3 sets
Preacher curl – 3 sets
Dips – 3 sets
Overhead cable extension – 3 sets
Cable triceps extension – 3 sets
Reverse triceps extension – 3 sets
Hanging leg raise – 3 sets
Russian twist – 3 sets
Rope crunch – 3 sets


Dips (chest variation) – 4 sets
Bench press – 4 sets
Dumbbell bench press – 4 sets
Incline dumbbell bench press – 4 sets
Flat bench cable flys – 4 sets


Barbell walking lunge – 4 sets
Leg extension – 4 sets
Hack Squat – 4 sets
Lying leg curls – 4 sets
Leg press – 4 sets
Smith machine calf raise – 4 sets

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If you have any doubt about this celebrity workout routine feel free to comment below, we are here to help you. Stay tuned and update your progress in the comment box. Good Luck!