The Dwayne Johnson Workout Routine | The Ultimate Guide!


Dwayne Johnson Workout Routine

Are you curious about the Dwayne Johnson workout routine?

Do you want to know Dwayne Johnson trains for size and strength?

Then you’ve come to the right place.

In this comprehensive guide I will show you how to use the Dwayne Johnson workout routine to take your physique to the next level!

Introduction

  • Part 1: Chest
  • Part 2: Back
  • Part 3: Shoulders
  • Part 4: Arms
  • Part 5: Legs 
  • Part 6: Diet
  • Part 7: Cardio

Dwayne Johnson is one of the biggest celebrities in the world.

He is the highest paid movie start in Hollywood, and he has an incredible social media following, with over 300 million followers on instagram!

Dwayne Johnson Stats

  • Age: 49 Years Old
  • Height: 6 Feet 5 Inches
  • Weight: 270 Pounds
  • Body Fat: About 10%
  • Nickname: “The Rock”

Of course, when most people think of Dwayne “The Rock” Johnson, they think of his superhuman physique!

At 6 feet 4 inches tall and 270 pounds, Dwayne Johnson looks like a real-life superhero!

So how did Dwayne Johnson build his incredible physique? Is it a secret training routine, or is he just gifted for building muscle?

Dwayne Johnson trains 5 days per week using a traditional bodybuilding bro split. He trains each muscle group on its own separate workout using 4-6 exercises and a ton of volume and intensity.

Here is what Dwayne Johnson’s training split looks like:

The Dwayne Johnson Training Split

  • Day 1: Chest
  • Day 2: Back 
  • Day 3: Shoulders
  • Day 4: Arms
  • Day 5: Legs
  • Day 6: Off
  • Day 7: Off

For Dwayne Johnson, it’s all about training each muscle group with laser-like focus, and then giving it plenty of time to rest and recover.

Of course, Dwayne Johnson also follows a rigorous nutrition and cardio program.

Now let’s take a closer look at the exact workouts that Dwayne Johnson used to build his incredible physique…

Part 1: Dwayne Johnson’s Chest Workout

Dwayne Johnson trains his chest one day per week using 4-6 exercises.

The Rock likes to use heavy compound exercises, like bench presses and dumbbell presses, as well as different isolation exercises to attack his chest from all angles.

Here is one of Dwayne Johnson’s high-volume chest routines that you can try. Check it out:

The Dwayne Johnson Chest Workout

  • Exercise #1: Incline bench press, 4 sets of 6-12 reps
  • Exercise #2: Dumbbell bench press, 4 sets of 12 reps
  • Exercise #3: Hammer strength incline press, 4 sets of 12 reps
  • Exercise #4: Flat dumbbell fly, 3 sets of 12 reps
  • Exercise #5: Cable crossover, 3 sets of 15 reps
  • Exercise #6: Dips, 3 sets to failure

Here is the training video:

Talk about an intense workout!

Dwayne Johnson trains his chest with 6 different exercises.

He uses bench presses, dumbbell presses, machines, dips, and different isolation exercises to attack his chest from all angles!

This is a ton of volume, but it works like magic for Dwayne Johnson.

Many of the world’s top fitness influencers like Simeon Panda and Ulisses World use a similar strategy to train their chest. As they say, you can’t argue with results!

Here is another one of Dwayne Johnson’s high-volume chest workouts. He used this one to get ready for his iconic role in the 2014 movie Hercules. Check it out:

Dwayne Johnson’s Hercules Chest Routine

  • Exercise #1: Dumbbell bench press, 4 sets of 12 reps
  • Exercise #2: Supine cable fly, 3 sets to failure
  • Exercise #3: Barbell bench press, 4 sets of 10-12 reps
  • Exercise #4: Incline dumbbell press, 5 sets of 10-12 reps
  • Exercise #5: Low cable crossover, 4 sets of 10-12 reps
  • Exercise #6: Barbell incline bench press, 3 sets of 10-12 reps

Here is the training video:

Talk about an intense chest workout!

Once again, Dwayne Johnson trains his chest with 6 different exercises.

Dwayne keeps all of his exercises in the 10-12 rep range, as his primary goal is to build muscle mass, not strength.

The higher reps help him build muscle while staying safe and avoiding injuries, so this is a very logical decision.

Besides, the higher reps are helpful for burning body fat.

This is important when you are getting ready to play Hercules on the big screen!

Part 2: The Dwayne Johnson Back Workout

Dwayne Johnson also has a massive upper back, so it’s interesting to see how he trains for back width and thickness.

Here is one of his typical upper back workouts. Check it out:

The Dwayne Johnson Back Workout

  • Exercise #1: Pull ups, 4 sets to failure
  • Exercise #2: One-arm dumbbell row, 4 sets of 6-12 reps
  • Exercise #3: Lat pulldown, 3 sets of 12 reps
  • Exercise #4: Seated cable row, 3 sets of 12 reps
  • Exercise #5: Dumbbell shrug, 4 sets of 12 reps
  • Exercise #6: 90 degree back extensions, 3 sets of 12 reps

Here is the training video:

Talk about an intense back workout!

For his upper back, Dwayne Johnson likes to perform high-volume workouts focusing on different types of rows and pulldowns.

He also performs some shrugs and back extensions at the end of the workout to hit his upper traps and lower back.

Unlike a lot of athletes, Dwayne Johnson avoids heavy barbell rows and deadlifts in his routine.

Instead, he likes to focus on more muscle-intensive movements like lat pulldowns and one-arm dumbbell rows.

Of course, when Dwayne Johnson found out he was playing Hercules, he decided to make his back workout even more intense and take things to the next level! Check it out:

Dwayne Johnson’s Hercules Back Routine

  • Exercise #1: Lat pulldown, 4 sets of 10-15 reps
  • Exercise #2: Deadlift, 4 sets of 10-15 reps
  • Exercise #3: Barbell shrug, 4 sets of 15 reps
  • Exercise #4: Pull ups (wide grip), 4 sets of 15 reps
  • Exercise #5: 90 degree back extensions, 4 sets of 15 reps
  • Exercise #6: One-arm dumbbell row, 4 sets of 15 reps
  • Exercise #7: Inverted row, 3 sets to failure

Here is the training video:

Talk about an intense back workout!

For this upper back routine, Dwayne “The Rock” Johnson busted out all the stops.

He performed almost every back exercise you can think of, including lat pulldowns, deadlifts, barbell shrugs, pull ups, 90 degree back extensions, one arm dumbbell rows, and inverted rows!

This is a ton of volume, but Dwayne Johnson believes these high-volume workouts are essential for getting complete back development.

Part 3: The Dwayne Johnson Shoulder Workout

There is an old saying: “the shoulders make the man.”

This is definitely true for Dwayne Johnson!

He has fully capped 3-D shoulders that perfectly complement the rest of his upper body.

So how does The Rock train his shoulders?

Dwayne trains his shoulders using 6-8 different exercises.

He likes to focus on a mix of compound pressing movements, like the dumbbell overhead press, plus many different isolation exercises for his front, side, and rear delts.

Here is one of Dwayne Johnson’s all-time favorite shoulder workouts. Check it out:

Dwayne Johnson’s Shoulder Workout

  • Exercise #1: Seated dumbbell overheard press, 3-5 sets of 10-15 reps
  • Exercise #2: Cable front raise, 3-4 sets of 10-15 reps
  • Exercise #3: Standing dumbbell lateral raise, 3-4 sets of 10-15 reps
  • Exercise #4: Reverse pec dec, 3-4 sets of 10-15 reps
  • Exercise #5: Seated dumbbell lateral raise, 3-4 sets of 20-25 reps
  • Exercise #6: Barbell shrugs, 3-4 sets of 8-10 reps
  • Exercise #7: Dumbbell shrugs, 3-4 sets of 10-12 reps

Here is the training video:

Talk about an intense shoulder workout!

For this shoulder routine, Dwayne Johnson uses 7 different exercises.

He starts the workout with some heavy overhead dumbbell presses, and then moves onto different isolation exercises like cable front raises, dumbbell lateral raises, and the reverse pec dec machine.

His goal is to include at least 1 isolation movement for all three heads of the deltoid muscle: the front head, the lateral head, and the rear head.

At the end of the workout he performs 2 different shrug variations for his upper traps.

Dwayne Johnson doesn’t want any muscle group to be weak, including his shrugs, so he trains these exercises with intensity!

Of course, when Dwayne Johnson found out he was going to play Hercules on the big screen, he took his shoulder workouts to the next level! Check it out:

Dwayne Johnson’s Hercules Shoulder Routine

  • Exercise #1: Hammer strength shoulder press, 4 sets of 8-12 reps
  • Exercise #2: Seated dumbbell overhead press, 3 sets of 10 reps
  • Exercise #3: Dumbbell lateral raise, 4 sets of 12 reps
  • Exercise #4: One-arm cable lateral raise, 3 sets of 20 reps
  • Exercise #5: Single-arm standing cable reverse fly, 4 sets of 12 reps
  • Exercise #6: Bent over lateral raise, 4 sets of 10 reps

Here is the training video:

Now that is what I call an intense shoulder workout!

Dwayne Johnson knows that you need massive shoulders to look like Hercules on the big screen, and it shows in this workout.

Dwayne performs a total of 6 exercises for his shoulders, including 2 heavy overhead pressing movements and 4 shoulder isolation exercises.

Dwayne performs as many as 3 different isolation exercises for his side delts in this routine.

This makes sense, as the side delts are key to making the upper body appear wider.

Part 4: The Dwayne Johnson Arm Workout

Dwayne Johnson is known for his incredible arm development. In almost every photo his arms are about to burst through his shirt sleeves!

So how does The Rock train for arm size and strength?

Dwayne Johnson likes to perform high-volume arm workouts with 4-5 exercises each for his biceps and triceps.

He uses tons of different exercises for his arms to ensure complete development. Here is one of his favorite arm workouts. Check it out:

The Dwayne Johnson Arm Routine

  • Exercise #1: Barbell curl, 7 sets of 8-12 reps
  • Exercise #2: Rope pushdown, 3 sets of 8-12 reps
  • Exercise #3: Cable curl, 3 sets of 8-12 reps
  • Exercise #4: Dips, 3 sets of 8-12 reps
  • Exercise #5: Ez-bar curls, 3 sets of 8-12 reps
  • Exercise #6: Close grip bench press, 3 sets of 8-12 reps
  • Exercise #7: Dumbbell preacher curl, 4 sets of 8-12 reps
  • Exercise #8: Reverse curl, 4 sets of 8-12 reps
  • Exercise #9: Overhead triceps extension, 7 sets of 8-12 reps

Here is the training video:

Talk about an intense arm workout! Dwayne Johnson performs a total of 9 exercises for his arms, including 5 exercises for his biceps, and 4 for his triceps.

During the workout he alternates between exercises for both muscle groups.

For example, he starts with the barbell curl for his biceps, then performs the rope pushdown for his triceps, and then goes back to the cable curl for his biceps again.

He does this during the entire workout, as it is a great way to maximize the pump in both the biceps and the triceps.

Of course, Dwayne Johnson took his arm training to the next level to get ready for Hercules! Check it out:

Dwayne Johnson’s Hercules Arm Workout

  • Exercise #1: Barbell curl, 4 sets of 10-12 reps
  • Exercise #2: Hammer curl, 4 sets of 10-12 reps
  • Exercise #3: Spider curl, 4 sets to failure
  • Exercise #4: Tricep pushdown, 3 sets of 10 reps
  • Exercise #5: Dips, 3 sets to failure
  • Exercise #6: Hanging leg raise, 4 sets of 20 reps
  • Exercise #7: Rope crunch, 4 sets of 20 reps
  • Exercise #8: Russian twists, 4 sets of 20 reps

Here is the training video:

Talk about an intense arm workout!

Dwayne Johnson performs a total of 5 exercises for his arms, including 2 movements for his triceps and 3 movements for his triceps.

He also performs some extra ab work at the end of his routine, including hanging leg raises, rope crunches, and Russian twists.

This arm workout may not have as much volume as the previous one.

However, if you train with the same intensity level of Dwayne Johnson, then your arms are sure to blow up!

Part 5: The Dwayne Johnson Leg Workout

Dwayne Johnson is not afraid of hard work, so it’s no surprise that he trains his legs with a lot of volume and intensity.

Unlike a lot of bodybuilders, Dwayne Johnson does not perform back squats in his routine.

Instead, he uses different machine and isolation exercises like leg extensions and walking lunges to build up his legs.

Here is one of Dwayne Johnson’s favorite leg workouts. Check it out:

The Dwayne Johnson Leg Workout

  • Exercise #1: Barbell hip thrust, 4 sets of 12 reps
  • Exercise #2: Leg extensions, 3 sets of 20 reps
  • Exercise #3: Vertical leg press, 5 sets of 15 reps
  • Exercise #4: Walking dumbbell lunge, 3 sets of 12 reps
  • Exercise #5: 45 degree leg press, 6 sets of 15 reps
  • Exercise #6: Lying leg curl, 4 sets of 12 reps
  • Exercise #7: Seated leg curl, 5 sets of 12 reps

Here is the training video:

Talk about an intense workout! For this leg routine Dwayne Johnson uses the pre-exhaust method.

He starts the workout with high-rep leg extensions, and then moves onto his compound quad exercises like leg presses and walking lunges.

Many advanced bodybuilders like Dorian Yates have also used the pre-exhaust strategy to build their legs, so Dwayne Johnson is in good company.

The Rock may not be known for his legs as much as his upper body, but his legs are still plenty big and strong!

So how did Dwayne Johnson’s leg workout change when he was getting ready for Hercules?

His overall leg routine stayed the same, but there were some key differences that you should know about. Check it out:

Dwayne Johnson’s Hercules Leg Workout

  • Exercise #1: Leg press, 4 sets of 25 reps
  • Exercise #2: Walking barbell lunge, 4 sets of 25 reps
  • Exercise #3: Leg extensions, 3 sets of 20 reps
  • Exercise #4: Seated leg curl, 3 sets of 20 reps
  • Exercise #5: Smith machine calf raise, 3 sets to failure
  • Exercise #6: Adductor machine, 3 sets of 15 reps
  • Exercise #7: Smith machine lunge, 3 sets of 20 reps

Here is the training video:

Talk about an intense workout!

As usual, Dwayne Johnson focused on different machine and isolation exercises for his legs, rather than heavy back squats.

His number 1 goal at this point in his career is healthy and longevity.

His legs already look phenomenal, so he doesn’t see the point in putting a heavy barbell on his back and loading up his spine.

For this workout Dwayne Johnson used the leg press and walking lunges as his primary mass-building exercises.

After that, he moved onto different machine and isolation movements like leg extensions and leg curls.

This routine is clearly working for Dwayne Johnson, as he has some of the most muscular legs in all of Hollywood!

Part 6: The Dwayne Johnson Diet

Dwayne Johnson is known for his massive cheat days.

He can easily eat 10,000 – 20,000 calories in a single day if he wants to!

“I’ll never, ever be full. I’ll always be hungry. Obviously, I’m not talking about food.”

Of course, that is not how he normally eats. When he is getting ready for a movie role like Baywatch or Red Notice, follows a strict meal plan with meat, fish, vegetables, and carbs.

Here is all the food that Dwayne Johnson eats in a single day when he is getting ready for one of his Hollywood movie roles:

Dwayne Johnson’s Six Pack Abs Diet

  • 36 ounces of cod
  • 8 ounces of steak
  • 8 ounces of chicken
  • 12 eggs
  • 12 ounces of sweet potato
  • 12 ounces of backed potato
  • 6 cups of white rice
  • 4 cups of veggies
  • 2 cups of oatmeal
  • 2 tablespoons of fish oil
  • 30 grams of casein protein
  • 1 spinach salad

Now THAT is a lot of food! How does Dwayne Johnson eat all of this food in one day? Is he even human?

Here is the fitness influencer Jujimufu trying to eat Dwayne Johnson’s diet for a day:

Seriously though, Dwayne Johnson eats a very balanced diet, with 6-8 meals per day.

He is working with one of the best nutritionists in the world, so you know he is eating exactly what he needs to fuel his intense workouts.

“I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible.

I eat proteins, carbohydrates, good fats — and the occasional sugar at the right times of the day.”

Here is a closer look at the exact meal plan that Dwayne Johnson uses to get absolutely shredded for his Hollywood movie roles. Check it out:

Dwayne Johnson’s Meal Plan

Meal 1

  • 10 ounces of cod
  • 2 whole eggs
  • 2 cups of oatmeal

Meal 2

  • 8 ounces of cod
  • 12 ounces of sweet potato
  • 1 cup of vegetables

Meal 3

  • 8 ounces of chicken
  • 2 cups of white rice
  • 1 cup of vegetables

Meal 4 

  • 8 ounces of cod
  • 2 cups of rice
  • 1 cup of vegetables
  • 1 tablespoon of fish oil

Meal 5

  • 8 ounces of steak
  • 12 ounces of backed potato
  • 1 spinach salad

Meal 6

  • 10 ounces of cod
  • 2 cups of rice
  • 1 salad

Meal 7

  • 30 grams of casein protein
  • 10 egg-white omelet
  • 1 cup of vegetables (onions, peppers, mushrooms)
  • 1 tablespoon of fish oil

Dwayne Johnson eats a ton of fish to lose fat, but he also eats plenty of other foods like chicken, steak, vegetables, and rice.

Of course, he also uses the occasional cheat meal to boost his metabolism. Check it out:

This is an incredible amount of food, but you have to remember that Dwayne Johnson weighs anywhere from 260 – 280 pounds!

He needs tons of food to fuel his intense workouts and to feed his hungry muscles.

At his size, this is actually a fat loss meal plan designed to help him lose weight!

If you are going to copy Dwayne Johnson’s diet, then I strongly recommend you decrease the portion sizes from each meal!

Part 7: Dwayne Johnson’s Cardio Workout

Dwayne Johnson does more than lift weights to get in Hollywood shape – he also performs plenty of high-intensity cardio sessions.

His favorite way to perform cardio is to do it first thing in the morning before he eats breakfast.

He says this is a great way to start your day, as you burn more body fat and get a big boost in energy.

“I hit my cardio on an empty stomach — which has been keeping my metabolism nice and tight. That’s how it all starts.”

Here is the exact cardio plan that Dwayne Johnson performs every single morning. Check it out:

Dwayne Johnson’s Cardio Workout

  • Warm up: 5 minutes
  • Stationary Bike: 40 minutes steady pace
  • Cool down: 5 minutes

Of course, Dwayne Johnson sometimes likes to mix things up.

He is also famous for performing sprints on his Hollywood movie sets. For example:

For a big guy, Dwayne Johnson really knows how to sprint!

Talk about impressive!

Conclusion | The Dwayne Johnson Workout Routine!

Dwayne Johnson is one of the most muscular celebrities in the world, and it’s easy to see why.

He trains 7 days per week using a combination of high-volume strength training workouts, plus high-intensity cardio sessions.

He also follows a strict diet, with meat, vegetables, and carbohydrates in almost every meal.

If you are looking for a new workout routine to help you build your dream body, then you have to try the Dwayne Johnson workout routine. It may be just what you need to take your physique to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“Think back five years ago. Think of where you’re at today.

Think ahead five years and what you want to accomplish. Be unstoppable.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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