The 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.

• 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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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

Shoulders: 

• 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

Legs: 

• 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

Back: 

• 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

Chest: 

• 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

Legs: 

• 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!