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The Rock Workout – The Most Electrifying Routine In All Of Fitness


What does it take to look like The People’s Champion? Not much, just a 7-day grueling workout and a 4000+ calorie diet.

Dwayne Johnson’s body is something we have all admired growing up. Watching him hit Rock Bottom in the ring to acing roles in Fast & Furious, Pain & Gain, Jumanji, and many more – we have all been inspired by the most electrifying body in entertainment.

Even at the age of 49, The Rock has no plans to slow down. Dwayne Johnson has topped the list of Hollywood’s highest-paid actors for the past two years.

What’s more is that for his next role, Black Adam, he wants to “raise the bar”. This is quite a statement considering that he was absolutely shredded in Hobbs and Shaw.  Yet, The Rock has always delivered greatness and we can’t wait to see how swole he gets for his new role.

The reason for his domination since he first stepped into the ring to being on the big screen is his dedication and consistency to produce results.

See, we are all in the gym grinding every day. It’s not just for external aesthetics but it’s a journey towards empowerment and self-improvement.

Mimicking the Rock workout will definitely help you sculpt a herculean body and mind of your own.

But it’s easier said than done.

The Rock wakes up early in the morning and starts with an intense cardio session. Followed by a calorie-packed breakfast and then he moves to his grueling workout session.

Over the week, Dwayne Johnson dedicates each day to a specific muscle group. He closes the week with a rest and cheat day.

It’s important to note that for the Rock workout to be effective, you need a calorie-dense diet.

These are all the insights you need to follow the Rock workout.

What Is The Rock Workout?


The Rock’s workouts always start with a heavy-duty cardio session.

If you follow The Rock on Instagram, you might have seen him flexing his dawn cardio runs. Dwayne Johnson wakes up when it’s still dark outside, so around 4:00 am. This morning ritual lasts for around 30 to 50 minutes.

If the Rock is at home, he prefers to go for runs but if he is traveling, then he will use cardio machines like a treadmill to get his daily fix in.

After a heart-pumping cardio session, The Rock has a heavy breakfast to fuel the rest of his day. This is a good time to mention that he has 7 meals spread throughout the day.

Then the Rock gets to clangin’ and bangin’ in his Iron Paradise portable gym for at least 1 hour. The timing of his workouts depends on his schedule, it can either be in the morning or in the evening.

Every day he focuses on a different muscle group with the last day of the week being his rest day.

This is what The Rock workout looks day by day.

  • Day 1: Legs
  • Day 2: Back
  • Day 3: Shoulders
  • Day 4: Arms/abs
  • Day 5: Legs
  • Day 6: Chest
  • Day 7: Rest

Each day of the Rock workout has a circuit that will leave you sore. His own motto is “epic pain, epic results”. Now, Dwayne Johnson’s routine is often adapting as each role requires a different physique. However, the basics stay the same.

Every exercise has 4 sets, sometimes 3. The reps range from 12 to 25 depending on the exercise.

Lastly, most people often wonder how much does The Rock lift?

The Rock is not a professional weightlifter, so his goal isn’t to lift as much as possible. Johnson doesn’t lift too much but that “too much” is still more than what most of us lift.

In one Instagram post, the Rock was seen bench pressing 15 repetitions of 275 pounds with a two-second gap between each repetition. So, the Rock can lift a lot but again that’s not his goal.

Given the intensity of the Rock workout, you should use weights that you can easily lift throughout the session.

Here is a breakdown of each circuit and the exercises in it.

Rock Workout – Day 1: Legs

  • Cardio for 30 to 50 minutes
  • Barbell walking lunges | 4 sets of 25 repetitions
  • Leg Press | 4 sets of 25 repetitions
  • Barbell squats | 4 sets of 12 repetitions
  • Leg Extensions | 3 sets of 20 repetitions
  • Thigh abductors | 4 sets of 12 repetitions
  • Seated leg curls | 3 sets of 20 repetitions
  • Hack squats | 4 sets of 12 repetitions

 Rock Workout – Day 2: Back

  • Cardio for 30 to 50 minutes
  • Wide-grip pulldown | 4 sets of 12 repetitions
  • Bent over barbell row | 4 sets of 12 repetitions
  • One-arm dumbbell row | 4 sets of 12 repetitions
  • Barbell deadlift | 3 sets of 10 repetitions
  • Pull-ups | 3 sets till failure
  • Dumbbell shrugs | 4 sets of 12 repetitions
  • Inverted row | 3 sets till failure

Rock Workout – Day 3: Shoulders

  • Cardio for 30 to 50 minutes
  • Dumbbell shoulder press | 4 sets of 12 repetitions
  • Military press | 4 sets of 12 repetitions
  • Front dumbbell raise | 4 sets of repetitions
  • Side lateral raise | 4 sets of 12 repetitions
  • Reverse machine fly | 4 sets of 12 repetitions

Rock Workout – Day 4: Arms/abs

  • Cardio for 30 to 50 minutes
  • Dumbbell bicep curl | 4 sets of 15 repetitions
  • Hammer curls | 4 sets of 15 repetitions
  • Spider curl | 4 sets of 12 repetitions
  • Triceps pushdown | 4 sets of 15 repetitions
  • Overhead triceps | 4 sets of 15 repetitions
  • Hanging leg raise | 4 sets of 20 repetitions
  • Rope crunch | 4 sets of 20 repetitions
  • Russian twist | 4 sets of 20 repetitions

Rock Workout – Day 5: Legs

  • Cardio for 30 to 50 minutes
  • Barbell walking lunges | 4 sets of 25 repetitions
  • Leg Press | 4 sets of 25 repetitions
  • Barbell squats | 4 sets of 12 repetitions
  • Leg Extensions | 3 sets of 20 repetitions
  • Thigh abductors | 4 sets of 12 repetitions
  • Seated leg curls | 3 sets of 20 repetitions
  • Hack squats | 4 sets of 12 repetitions

Rock Workout – Day 6: Chest

  • Cardio for 30 to 50 minutes
  • Incline dumbbell press | 4 sets of 12 repetitions
  • Barbell bench press | 4 sets of 12 repetitions
  • Dumbbell bench press | 4 sets of 12 repetitions
  • Cable flyes | 4 sets of 15 repetitions
  • Incline hammer curls | 4 sets of 12 repetitions
  • Dips | 4 sets of 12 repetitions

Rock Workout – Day 7: Rest

Dwayne Johnson ends his routine with a long and well-deserved rest day. He follows his rest-day with an epic cheat meal.

Work hard, play hard and it doesn’t get harder than Rock’s cheat day. Consuming this much amount of food in one day is a feat in itself. His cheat day can range from binging on cookies to eating a mountain of sushi.

One of his favorite cheat meals is the Big Daddy, a cheeseburger that has avocado, bacon, onions, lettuce, tomatoes, and double fries.

If you can stick to this grueling workout routine, you definitely deserve a Big Daddy or two.

Gear For Your Workouts

The Rock Workout In Covid-19

In an Instagram special, the Rock decided to answer a few questions about his workout routine while in lockdown.

It’s no surprise that the richest paid actor must have a stupendous home gym. But what won hearts is how the Rock decided to stay humble and not flex his blessings.

“I am admittedly sensitive about filming my workouts, I am sensitive to the fact that there are millions and millions of people around the world who don’t have the opportunity to work out. I would feel like a butt if I went ‘Hey guys, look at the amazing workouts I am doing, look at this gym! How are your workouts coming along?” said The Rock in one of his Instagram posts.

The Rock went on talking about why he has stopped filming his workouts while in lockdown. He remarked that other celebrities can continue to flex their home gyms but that’s just not his style.

He ends his wholesome rant by instilling hope in his viewers, telling them that they will be back in the gym in no time. “You’re gonna be a beast, you are going to dominate workouts and I want that for all of you guys,” said Dwayne.

Just more reasons to admire this man.

Anyways, back to the gist.

The Rock is preparing for his role in Black Adam.

He has repeatedly said that he has raised the bar for himself. If that is the case, then we can only imagine how swole the People’s Champion is looking to get.

The Rock’s lockdown workout routine goes like this:


He starts his workout with stretches and then works on his abs. Afterward, he continues to train his chest followed by cardio. Dwayne Johnson finishes the day by working his calves and another round of stretching.

“Don’t neglect your calves, boys. You never want chicken legs, you don’t want that” he says while laughing. That is the truth, a calf workout is necessary if you want proper symmetry and aesthetics.


His second workout of the week focuses on the back muscles. The Rock said he also works his abs every day. He works on his upper abs, lower abs, obliques, and core on a daily basis.

Again, this routine is different from the one listed above as he is preparing for Black Adam and its lockdown.  Cardio and stretching are daily rituals for The Rock.

The Rock says he also trains his neck on Tuesday since it’s kind of related to the back.


Wednesday is shoulder day. The Rock starts off again with cardio and stretches before moving on to his shoulders.

“I like to concentrate on my rear-delts first, then I’ll go around and start training my shoulders. I’ll end my shoulder routine with some kind of compound exercise like a press” says the Rock.


On Thursday, The Rock trains his “thunder cookies (arms)” as he calls them. His arm workouts are coupled with calf exercises, cardio, and stretches.


The last day of the week is when things get explosive as the Rock amps up the intensity. Dwayne Johnson trains two major muscle groups, his chest, and back. He states this workout is an intense day, so you can imagine how hard he must be lifting to strain these two muscle groups.

He wraps up Friday with another session of cardio and stretches.


The last day in the Rock workout – quarantine edition. To end the week, he goes all out and trains his legs. The Rock says “it requires the greatest amount of energy output and it is a beast of a workout but it’s a great way to end the week. I will not do cardio after legs because I will be so exhausted”.

However, stretching is still on the cards to close this fierce lockdown workout routine.


Sunday is a rest day, but the Rock still finds himself in the Iron Paradise.

The last day of the week isn’t for strength training but for recuperation. The Rock will enter the Iron Paradise to do some kind of stretching or meditating on his day off.

Talk about no rest for the weary. We often praise someone’s success but very rarely focus on the journey. When it comes to The Rock, every day he is giving it all, his work ethic is admired by even non-athletes and his success is a reflection of his dedication.

The Rock Workout Tips


Use reasonable weights:

Even though the Rock can work out with heavy weights (heavier than he usually uses), he doesn’t. This is mainly because of his goal, which is not to set Olympic records.

Dwayne Johnson’s workout is more intense in terms of exercises, sets, and repetitions. Therefore, you need to use weights that you can lift from the first rep to the last one.

Before starting your workout, make sure that you are well-rested. The heavy volume will require all the energy you can muster if you want to gain like the Rock.

Master pull-ups:

Pull-ups can be one of the most effective tools in your workout routines. If done the right way, you can build strength and mass. It is one of the most effective bodyweight exercises, but its form is often neglected.

When the form is right, pull-ups strain your arms, shoulders, forearms, chest, back, and core. The Rock advises that mastering the form of a pull-up is essential. If you lack the strength to do a pull-up, start with an assisted pull-up and perfect your form first.

Evolve your lunge game:

If bodyweight or dumbbell lunges are a breeze for you, then change it up. You’ll see the Rock in his Instagram workouts using heavy chains around his neck when doing lunges.

Lunges are a good compound exercise that works your quadriceps, hamstring, and glutes. There are numerous variations of lunges you add to your workout mix.

Pain isn’t always gain:

Alright, so “pain is gain” is often misunderstood. The pain this refers to is squeezing out the last few repetitions or waking up at 4 am when you just can’t find the motivation. However, when you are doing this Rock workout, you need to listen to your body.

First, this workout is intense and volume dense. If you don’t use weights that you can manage, chances are you will injure yourself.

Pushing through pain can set you back. If the strain is too much for your muscles, the gain is negative as it leads to injury and increases recovery time.

Set the bar higher:

The Rock has dominated in the ring, on the screen, as an influencer and entrepreneur. This is because he keeps setting new boundaries to break for himself.

The same theory applies to your workouts. The Rock says “I don’t train to maintain, I train to progress.”

Your workout should leave you floored, if it was easy, you didn’t challenge yourself enough. Just keep in mind the advice above this. There is a fine line between challenging yourself and being a jabroni who lifts more than they can handle.

Start by analyzing your workouts. Can you squeeze in another set or more repetitions? Is there a tougher variation of this exercise you can do? You can even add a longer pause between each repetition to strain your muscles more.

If you want to succeed like the Brahma Bull, challenging yourself in every aspect of life is imperative.

Key Takeaway


The Rock’s workout routine is demanding and exhausting but the gains are highly rewarding. Dwayne wakes up as early as 4 am to start his routine. His morning ritual consists of doing a 30 to 50-minute fast-paced cardio session followed by a hearty breakfast.

Then each day he focuses on a different muscle group and trains for at least 1 hour. The workout sessions are packed with intense exercises coupled with a lot of volume.  Every day he is trailblazin’ in the Iron Paradise inching towards more greatness.

No wonder he is the highest-paid Hollywood actor, a WWE legend, a global influencer, and a successful entrepreneur.

His routine is as solid as his body.

If you can adhere to the Rock workout, every aspect of your life will transform. Not just your body, your mind, and work ethic as well.

Caution: The Rock workout is not meant for jabronis, only future legends should attempt this.

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