Dwayne “The Rock” Johnson’s Workout Routine

Dwayne The Rock Johnson may have gotten famous through his professional wrestling career, or possibly his Hollywood movie career, but what keeps Dwayne Johnson on top is his physique. Dwayne Johnson, aka The Rock, uses a specific workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six days per week, with a bit of rest on day seven of each week.

Every other day (Monday, Wednesday and Friday) Dwayne will work on his chest, back, biceps and calves at 5 sets of 15 to 20 reps with only 30 second rest periods. This routing will be often followed by cardio exercises which consist of a 5 minute warm up, 12 minute high intensity workout and a 5 minute cool down period.

On Tuesdays, Thursdays and Satudays, The Rock will start off with Quads, hamstrings, shoulders and triceps at 5 sets of 15 to 20 reps, again with a 30 second rest period inbetween. Once again following this he will end with 5 minute warm up, 12 minute high intensity cardio workout, with 5 minutes of a cool down.

If you are aiming to have the physique of The Rock, you must first eat right. As your meal plan plays a major role in any diet and workout you must follow it to become “the rock”.

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