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Dwayne Johnson Workouts and Tips: Train Like The Rock

Dwayne Johnson workouts are not for beginners. You have been warned.

From professional wrestler to TV characters and finally a movie star. Dwayne Johnson, also known as The Rock, has been a public figure for a long time and always relied on his physique for his roles. These Dwayne Johnson workouts are not for beginners.

He first appeared on a movie set in 2001 for The Mummy Returns as the Scorpion King. Years The following year he stared on his first movie as the main character and hasn’t stopped ever since.

Most people don’t know how troubled his past is. He was arrested “8 or 9 times” as a teenager and was usually in trouble at school. The Rock that we know now was part of a series of life decisions that involved turning his anger into strength – physical strength.

His physique is indistinguishable and for each movie role he takes on, it seems that he works on his body more and more. BOXROX has dug out a few of his workouts and his tips to maintain your focus on your goals.

Dwayne Johnson Workouts and Tips

During the lockdown, Dwayne said he would refrain from posting videos of him working out because he knows many people around the world does not have access to the gym.

Throughout his adult life, Dwayne Johnson always have done cardio workouts early in the morning on an empty stomach.

The Rock’s long life training coach has been Dave Rienzi.

Dwayne Johnson Workouts – Hercules

For his role as Hercules, Dwayne Johnson revealed his workout and it is a beast and he got into the best shape of his life up to that point. The workout was shared on Muscle and Fitness magazine.

If you are crazy enough to try this workout, do it for 4-6 weeks 5 days each week.

Day 1 – Back

  • Pull-up – 4 sets to failure
  • One-arm dumbbell row – 12-10-8-8 reps
  • Hammer strength two-arm row – 4 sets of 10
  • Cable lat pulldown – 3 sets of 12
  • Seated cable row – 3 sets of 12
  • Straight-arm rope pulldown – 3 sets of 12
  • Cable face pull – 3 sets of 12
  • Barbell shrug – 4 sets of 12

Day 2 – Chest

  • Incline barbell bench press – 10-12-8-6 reps
  • Alternating dumbbell bench press – 4 sets of 12
  • Hammer strength incline press – 4 sets of 12
  • Flat bench flye – 3 sets of 12
  • Cable crossover – 3 sets of 15
  • Bodyweight dip – 3 sets to failure

Day 3 – Legs

  • Leg extension – 4 sets of 25
  • Leg press – 4 sets of 50
  • Dumbbell walking lunge – 4 sets of 40
  • Hack squat – 4 sets of 20
  • Dumbbell Romanian deadlift – 4 sets of 12
  • Lying leg curl – 4 sets of 12
  • Standing calf raise – 5 sets of 75
  • Seated calf raise – 5 sets of 50

Day 4 – Shoulders

  • Hammer strength shoulder press – 12-10-10-8 reps
  • Seated dumbbell overhead press – 3 sets of 10
  • Standing lateral raise – 4 sets of 12
  • One-arm cable lateral raise – 3 sets of 20 each arm
  • Machine rear delt flye – 4 sets of 12
  • Bent over lateral raise – 4 sets of 10

Day 5 – Arms

  • EZ-bar preacher curl – 12 reps
  • Standing EZ-bar biceps curl – 12 reps
  • Cable rope curl – 12 reps
  • Rope pushdown – 12 reps
  • Overhead rope extension – 12 reps
  • Bodyweight dip – 12 reps

Training Tip: Be consistent

“Shit is hard to do, with a million people and things pulling at you every day,” The Rock says. “Do your best to block out the noise and stay focused on the goals and initiatives. Make your goals a healthy obsession and then apply the strategy of consistent, daily hard work.”

”Slow and steady always wins the long game race.

Dwayne Johnson Workouts – Black Adam

Dwayne Johnson workouts intensity are so humongous that not only he does supersets or tri-sets, he came up with “giant sets,” – multiple exercises back-to-back-to-back-to-back with little rest as possible. That is his key to building flashy bigger muscles for the camera.

For his latest superhero role as Black Adam, we got a glimpse of his workout routine, although we do not know how many reps or sets. Take a look.

  • Mondays – back and biceps
  • Wednesdays – shoulders
  • Thursdays – back and biceps
  • Fridays – chest and triceps

– Flies, chest press, incline press and bodyweight dips (giant set) until failure.

– Different exercises to target the long, lateral, and media heads of the triceps.

  • Saturdays – leg

– Leg extensions, compound pressing movement, chain lunges, shark pit squats, barbell squats (giant set).

– Hamstring and calves superset.

Check out the Buff Dudes trying out Dwayne Johnson Workouts for Black Adam.

Training tip: listen to your body and learn to fail.

Dwayne Johnson went through multiple knee surgeries, quad and adductor tear-off pelvis, ruptured Achilles, hernia surgical repairs. “Stronger now and carrying more dense muscle then (SIC) ever before, but the key is really smart, precise, intense training and diet. And doing my best to always listen to my body.”

For The Rock, failing is also an important part of the process of becoming a better version of yourself.

“If I did fail at least what was important was the lesson.”

Dwayne Johnson Workouts 3

This workout is in many ways similar to the previous two, as The Rock work out six times a week focusing on one group muscle each day. The workout was first seen on Man of Many Magazine.

Again, Dwayne Johnson does 30-50 minutes of cardio workout early in the morning on an empty stomach, goes on with his daily work and then hits the gym at the end of the day.

Day 1 – Legs

  • Barbell Walking Lunge – 4 sets, 25 reps
  • Leg Press – 4 sets, 25 reps
  • Leg Extensions – 3 sets, 20 reps
  • Barbell Squat – 4 sets, 12 reps
  • Hack Squat – 4 sets, 12 reps
  • Single Leg Hack Squat – 4 sets, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

Day 2 – Back

  • Wide-Grip Lat Pulldown – 4 sets, 12 reps
  • Bent-Over Barbell Row – 4 sets, 12 reps
  • One-Arm Dumbbell Row – 4 sets, 12 reps
  • Barbell Deadlift – 3 sets, 10 reps
  • Pull-ups – 3 sets, to failure
  • Dumbbell Shrug – 4 sets, 12 reps
  • Inverted Row – 3 sets, to failure
  • Hyperextensions (Back) – 4 sets, 12 reps

Day 3 – Shoulders

  • Dumbbell Shoulder Press – 4 sets, 12 reps
  • Standing Military Press – 4 sets, 12 reps
  • Front Dumbbell Raise – 4 sets, 12 reps
  • Side Lateral Raise – 4 sets, 12 reps
  • Reverse Machine Flyes – 4 sets, 15 reps
  • Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps

Day 4 – Arms/Abs

  • Dumbbell Bicep Curl – 4 sets, 15 reps
  • Hammer Curls – 4 sets, 15 reps
  • Spider Curl – 4 sets, to failure
  • Triceps Pushdown – 4 sets, 15 reps
  • Overhead Triceps – 3 sets, 15 reps
  • Hanging Leg Raise – 4 sets, 20 reps
  • Rope Crunch – 4 sets, 20 reps
  • Russian Twist – 4 sets, 20 reps

Day 5 – Legs

  • Barbell Walking Lunge – 4 sets, 25 reps
  • Leg Press – 4 sets, 25 reps
  • Leg Extensions – 3 sets, 20 reps
  • Barbell Squat – 4 sets, 12 reps
  • Hack Squat – 4 sets, 12 reps
  • Single-Leg Hack Squat – 4 sets, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

Day 6 – Chest

  • Barbell Bench Press – Medium Grip – 4 sets, 12 reps
  • Incline Dumbbell Press – 4 sets, 12 reps
  • Dumbbell Bench Press – 4 sets, 12 reps
  • Flat Bench Cable Flyes – 4 sets, to failure
  • Incline Hammer Curls – 4 sets, 12 reps
  • Dips – Chest Version – 4 sets, to failure

Training tip: Enjoy Cheat Meals

This training tip is the best we could hope for. The Rock has one day a week of cheat meals, usually on Sundays. And he always goes epic on his cheat meals.

According to him, life gets more meaningful when he enjoys his cheat meals and gives him fuel to work hard for the next six days.

Which of these Dwayne Johnson workouts is the hardest? Will you try any of them?

Read More: New Upper Lower Split Program, the Most Effective Workout for Leg Day?

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