Celebrity Workouts >> Dwayne “The Rock” Johnson

Dwayne The Rock Johnson Workout

Celebrity Workouts | Dwayne “The Rock” Johnson | Workout Routine and Diet

Hollywood movie star and former WWE Superstar Dwayne “The Rock” Johnson is a physical specimen. Even in his early 40s, he looks better than ever. Of course, a lot of it is genetics, but the majority of his gains have been from hard work and the proper diet. His workouts are intense and his diet is impeccable. Take a look below at some information on his workouts and his diet. You can get some great ideas for yourself from what he does.

Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14% to 7% body fat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.

Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Dwayne “The Rock” Johnson Sample Cutting 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

Dwayne “The Rock” Johnson Sample Muscle Building Diet
Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
Meal 6 – 10 oz cod, 2 cups rice, salad
Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil

Dwayne “The Rock” Johnson Muscle Building Workout Routine
This is a muscle building workout routine used by The Rock, Dwayne Johnson.

Day 1 – Shoulders
Day 2 – Back
Day 3 – Legs
Day 4 – Arms
Day 5 – Chest

Day 1 – Shoulders
Seated Military Press Machine – 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
Hammer Strength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back
Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine – 4 sets x 12 reps
Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs
Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge – 4 sets x 8 reps per leg
Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 4 – Arms
Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Triceps Extension – 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Triceps Extension – 2 sets x 15 reps

*21s are 7 upper half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 – Chest
Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover – 4 sets x 12 reps
Push Ups – 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.

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