Dwayne ‘The Rock’ Johnson’s Workout Routine Revealed! How To Get Bigger…

dwayne johnson workout routine

Dwayne ‘The Rock’ Johnson’s Workout Routine Revealed! From being a pro wrestler to playing roles on TV to becoming a movie star. Dwayne Johnson, also known as “The Rock,” has been famous for a long time, and his roles have always been based on how strong he is. These workouts by Dwayne Johnson are not for first-timers.

He first worked on a movie set in 2001, when he played the Scorpion King in The Mummy Returns. Years The next year, he played the main character in his first movie, and he hasn’t stopped since.

Most people don’t know how hard his life has been in the past. As a teen, he was arrested “eight or nine times,” and he was always in trouble at school. The Rock as we know him now is the result of a series of choices he made in his life that helped him turn his anger into physical strength.

His body is hard to tell apart, and it seems like he works on it more and more for each movie role he takes on. BOXROX has found some of his workouts and tips for staying focused on your goals.

Dwayne Johnson Workouts and Tips

dwayne johnson workout routine

During the lockdown, Dwayne said that he wouldn’t post videos of himself working out because he knows that many people don’t have access to a gym.

Dwayne Johnson has always done cardio workouts first thing in the morning on an empty stomach. This has been true for all of his adult life.

Dave Rienzi has trained The Rock for a long time.

Dwayne Johnson Workout Routine

Dwayne Johnson’s workout for his role as Hercules is a beast, and it helped him get into the best shape of his life up to that point. Muscle and Fitness magazine shared the workout.

If you’re crazy enough to try this workout, you should do it 5 days a week for 4 to 6 weeks.

Also Read: Zac Efron’s Transition Into an Ultra-Ripped Wrestler for The Film the Iron Claw

Day 1 – Back

  • Pull-up: 4 sets until you fail
  • Row with one dumbbell: 12-10-8-8 reps
  • Hammer strength two-arm row: do 4 sets of 10; cable lat pulldown
  • Do 3 sets of 12
  • 3 sets of 12 seated cable rows
  • Straight-arm rope pulldown 3 sets of 12
  • Barbell shrugs: 4 sets of 12

Day 2: The Chest

  • Incline barbell bench press—10, 12, 8, 6, and 6 repetitions
  • Four sets of 12 alternating dumbbell bench presses.
  • Four sets of 12 hammer-strength incline presses.
  • Flat bench flye – 3 sets of 12
  • Cable crossover – 3 sets of 15
  • Bodyweight dip – 3 sets until failure

Day 3 – Legs

  • Four sets of 25-leg extensions.
  • Four sets of 50-leg presses.
  • Dumbbell walking lunge – 4 sets of 40
  • Hack squat: four sets of 20
  • Romanian deadlift with dumbbells – four sets of 12
  • Lying leg curls – 4 sets of 12
  • Calf raises while standing – 5 sets of 75
  • 5 sets of 50 seated calf raise

 Day 4 – Shoulders

  • Shoulder press with hammer strength – 12-10-10-8 reps
  • Overhead press with dumbbells while sitting – 3 sets of 10
  • Four sets of 12 standing lateral raises
  • One-arm cable side raises – 3 sets of 20 reps for each arm
  • Back delt flye machine – 4 sets of 12
  • Four sets of 10 bent-over lateral raises

Must Read: “Jonah Hill’s Incredible Weight Loss Journey: A Look at His Inspiring Transformation”

 Day 5 – Arms

  • 12 sets of the EZ-bar preacher curl
  • Standing EZ-bar biceps curls – 12 reps
  • Cable rope curl – 12 reps
  • 12 reps of the rope pushdown
  • Overhead rope extension – 12 repetitions
  • Bodyweight dip – 12 reps

Training Tip: Be consistent.

The Rock says, “Sh*t is hard to do when a million people and things are pulling at you every day.” “Try as hard as you can to tune out the noise and keep your mind on the goals and projects. Make your goals a healthy obsession, and then work hard every day to reach them.


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