The Rock Workout
The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. He eats seven times a day. Dwayne Johnson’s trainers have shown him that proper form and diet are what transforming his body is all about.
The Rock workout uses a pyramid structure. You start with a higher amount of reps, and a lower amount of weight. Then, each week you increase weight, and decrease reps. Then, you add weight each week. After the first month, you start back at higher reps, but his time with a higher starting weight. On arms day, the Rock workout is about high reps to get the pump.
When deciding how much weight to use, the Rock workout 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 says:
My routine for this film was training 6 times per week. People from bodybuilding know my coach, Georg Farah. Training twice a day. Doing cardio in the morning.
From interviews in Muscle & Fitness, Men’s Health and Bodybuilding, here’s Dwayne Johnson’s The Rock workout:
The Rock Workout Monday Routine – Chest & Shoulder
- 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
- 1.5 hours Weightlifting Routine: (Chest Day)
Monday – Chest & Shoulder Day
- Dumbbell Incline press (Both Arms)
- Dumbbell Incline press (Alternating Arms)
- Chest Flys with Dumbbells (On Bench)
- Dumbbell Bench press (Both Arms)
- Dumbbell Bench press (Alternating Arms)
- Seated Overhead Dumbbell Press
- Dumbbell Front Raises
- Dumbbell Side Raises
- Bent-Over Lateral Raises
- Cable Flys (Standing Both Arms)* (Rock on Instagram)
- Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)
The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids (months) to get in shape for a movie role.
- Week 1: 4 sets x 12 reps
- Week 2: 4 sets x 10-12 reps
- Week 3: 4 sets x 8-10 reps
- Week 4: 4 sets x 6-8 reps
- *Exception- For Cable Flys do 3 sets (increase weight each week):
- *Week 1: 3 sets x25 reps; Week 2: 3 sets x20, Week 3: 3 sets x15; Week 4: 3 sets x12
The Rock Workout Doing Cable Flys
The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts:
I do steady state cardio for about 45 to 50 minutes at my home gym. Or, I might hit the road out in the neighborhood. And then, I’ll go train.
The Rock Workout Tuesday Routine – Legs & Back
- 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
- 1.5 hours Weightlifting Routine: (Legs & Back Day)
Tuesday – Legs & Back Day
- Seated Leg Presses
- Lying Leg Curls
- Smith Machine Lunges
- Stiff-Legged Deadlifts
- Box Jumps (3 x20 reps)
- Calf raises (3 x20 reps)
- Dumbbell Rows
- Lat pull-downs (Wide Grip)
- Lat pull-downs (Narrow Grip)
- Seated Pulley Rows
- Barbell Shrugs (8-10 reps)
- Heavy Dumbbell Shrugs (10-12 reps)
See The Rock Instagram Leg Presses for a picture of The Rock workout in action. The Rock also calls the Smith Leg Machines Lunges: (one legged hack squat lunges).
The Rock Workout Doing Smith Machine Lunges
The Rock had a knee injury in college, so he avoids squats. The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges instead. The Rock also uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.
The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids cycles to get in shape for a movie role. The Rock rests 45 secs between sets.
- Week 1: 4 sets x 12 reps
- Week 2: 4 sets x 10-12 reps
- Week 3: 4 sets x 8-10 reps
- Week 4: 4 sets x 6-8 reps
The Rock’s Trainer, George Farah, says to always bring the bar down in front of you, when doing Lat Pulldowns:
I never do any exercise behind the neck. I don’t want any problems with my rotator cuff, because that will really screw up your training. I use a thumbless grip. This takes the biceps out of the movements to an extent, and forces the back to take on more of the workload.
After a grueling leg workout, The Rock tweeted:
Bad to the bone & tough to the tendon. And my a$$ kicked from high intensity leg training. #QuadzillaBringsIt
The Rock Workout Wednesday Routine – Arms
- 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
- 1.5 hours Weightlifting Routine: (Arms & Abs Day)
Wednesday – Arms & Abs Day
- Triceps Push-downs (Normal Grip)
- Triceps Push-downs (Narrow Grip)
- Lying Tricep Skullcrushers
- Barbell Bicep Curls
- Preacher Curls (machine)
- Dumbbell Hammer Curls (alternating)
- Double Crunches (3 sets x25)
- Bicycle Crunches (3 sets x25)
- Reverse Crunches (3 sets x25)
The Rock does a lot of isolation movements on Arms day. Dwayne Johnson uses (his trainer)George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.” Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep.
- Get the Pump: 1 set x15 reps
- Work it Out: 3-4 sets x 8-12 reps
George Farah, Dwayne Johnson’s trainer, says that your biceps and triceps are small muscles. Thus, it’s not about blowing them up with a lot of weight. Instead, you want to get the pump:
You can’t really use heavy weight after your arms are so blown up. People are mistaken sometimes. What you need to do is get more volume, more blood. The more reps you do in that region, the bigger you’re gonna get.
The Rock Workout Thursday Routine – Chest & Shoulder
- 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
- 1.5 hours Weightlifting Routine: (Chest Day)
Thursday – Chest & Shoulder Day
- Dumbbell Incline press (Both Arms)
- Dumbbell Incline press (Alternating Arms)
- Chest Flys with Dumbbells (On Bench)
- Dumbbell Bench press (Both Arms)
- Dumbbell Bench press (Alternating Arms)
- Seated Overhead Dumbbell Press
- Dumbbell Front Raises
- Dumbbell Side Raises
- Bent-Over Lateral Raises
- Cable Flys (Standing Both Arms)* (Rock on Instagram)
- Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)
The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids (months) to get in shape for a movie role.
- Week 1: 4 sets x 12 reps
- Week 2: 4 sets x 10-12 reps
- Week 3: 4 sets x 8-10 reps
- Week 4: 4 sets x 6-8 reps
- *Exception- For Cable Flys do 3 sets (go up in weigh each week):
- *Week 1: 3 sets x25 reps; Week 2: 3 sets x20, Week 3: 3 sets x15; Week 4: 3 sets x12
The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts:
I do steady state cardio for about 45 to 50 minutes at my home gym. Or, I might hit the road out in the neighborhood. And then, I’ll go train.
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