the rock dwayne johnson workout routine
Image Source: Instagram@therock

The Rock is 45 years old. He looks 35. Why? Workout and diet. You have to when your character is Hercules, Hobbs, or facing John Cena in the squared circle headlining Wrestlemania.

Here is how to train and eat like “The Rock.”

Note: This is an intense workout. Please consult your physician before starting any type of exercise program.

Note:¬†The Rock’s workout consists of pyramid sets. What does that mean? You start out lifting with lighter weight and higher reps. As the weeks pass by, you keep adding weight and lowering your reps.

It’s a great way to warm up the target muscles first (less weight/more reps) and prepare them for the heavier weight. Here is Dwayne’s pyramid sets to build muscle and strength and lower the risk of injury.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps

The Rock Workout Routine

MONDAY – Chest & Shoulders

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting¬†
Exercise Sets Reps Rest Notes
Dumbbell Incline press 4 Pyramid 45 secs Both Arms
Dumbbell Incline press 2 Pyramid 45 secs Alternating
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench
Dumbbell Bench press 4 Pyramid 45 secs Both Arms
Dumbbell Bench press 2 Pyramid 45 secs Alternating
Seated Overhead Press 4 Pyramid 45 secs Dumbbells
Dumbbell Front Raises 4 Pyramid 45 secs
Dumbbell Side Raises 4 Pyramid 45 secs
Bent-Over Lateral Raises 4 Pyramid 45 secs
Cable Flys 4 Failure 00 secs Superset
Dips Until Failure 4 Failure 45 secs Superset

 

TUESDAY – Legs & Back

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting
Exercise Sets Reps Rest Notes
Seated Leg Presses 4 Pyramid 45 secs
Lying Leg Curls 4 Pyramid 45 secs
Smith Machine Lunges 4 Pyramid 45 secs
Stiff-Legged Deadlifts 4 Pyramid 45 secs
Box Jumps 3 20 45 secs
Calf raises 3 20 45 secs
Dumbbell Rows 4 Pyramid 45 secs
Lat pull-downs 4 Pyramid 45 secs Wide Grip
Lat pull-downs #2 4 Pyramid 45 secs Narrow Grip
Seated Pulley Rows 4 Pyramid 45 secs
Barbell Shrugs 3 8-10 45 secs
Heavy DB Shrugs 3 10-12 45 secs Dumbbells

 

WEDNESDAY – Arms & Abs

  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine
Exercise Sets Reps Rest Notes
Triceps Push-downs 3-4 8-12 45 secs Normal Grip
Triceps Push-downs 3-4 8-12 45 secs Narrow Grip
Lying Tricep Skullcrushers 3-4 8-12 45 secs
Barbell Bicep Curls 3-4 8-12 45 secs
Preacher Curls 3-4 8-12 45 secs machine
Dumbbell Hammer Curls 3-4 8-12 45 secs alternating
Double Crunches 3 25 45 secs
Bicycle Crunches 3 25 45 secs
Reverse Crunches 3 25 45 secs

Thursday – Chest & Shoulders (same as Monday)

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine
Exercise Sets Reps Rest Notes
Dumbbell Incline press 4 Pyramid 45 secs Both Arms
Dumbbell Incline press 2 Pyramid 45 secs Alternating
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench
Dumbbell Bench press 4 Pyramid 45 secs Both Arms
Dumbbell Bench press 2 Pyramid 45 secs Alternating
Seated Overhead Press 4 Pyramid 45 secs Dumbbells
Dumbbell Front Raises 4 Pyramid 45 secs
Dumbbell Side Raises 4 Pyramid 45 secs
Bent-Over Lateral Raises 4 Pyramid 45 secs
Cable Flys 4 Failure 00 secs Superset
Dips Until Failure 4 Failure 45 secs Superset

 

Friday – Legs & Back (same as Tuesday)

  • 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting
Exercise Sets Reps Rest Notes
Seated Leg Presses 4 Pyramid 45 secs
Lying Leg Curls 4 Pyramid 45 secs
Smith Machine Lunges 4 Pyramid 45 secs
Stiff-Legged Deadlifts 4 Pyramid 45 secs
Box Jumps 3 20 45 secs
Calf raises 3 20 45 secs
Dumbbell Rows 4 Pyramid 45 secs
Lat pull-downs 4 Pyramid 45 secs Wide Grip
Lat pull-downs #2 4 Pyramid 45 secs Narrow Grip
Seated Pulley Rows 4 Pyramid 45 secs Dumbbells
Barbell Shrugs 3 8-10 45 secs
Heavy DB Shrugs 3 10-12 45 secs Dumbbells

 

SATURDAY – Arms & Abs (same as Wednesday)

  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine
Exercise Sets Reps Rest Notes
Triceps Push-downs 3-4 8-12 45 secs Normal Grip
Triceps Push-downs 3-4 8-12 45 secs Narrow Grip
Lying Tricep Skullcrushers 3-4 8-12 45 secs
Barbell Bicep Curls 3-4 8-12 45 secs
Preacher Curls 3-4 8-12 45 secs machine
Dumbbell Hammer Curls 3-4 8-12 45 secs alternating
Double Crunches 3 25 45 secs
Bicycle Crunches 3 25 45 secs
Reverse Crunches 3 25 45 secs