Simple Intro
Dwayne Johnson, widely known as 'The Rock' from his WWE days, has become one of Hollywood’s top action stars. His extraordinary physique — built through years of strict self-discipline and intense training — is more than just impressive muscle. He’s a true fitness icon, representing both powerful stamina and functional strength.
Exercise Routine
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High-Intensity Weight Training Focused on Fundamentals
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Heavy lifting routines including deadlifts, squats, and bench presses
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Builds strength, endurance, and functional muscle all at once
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Daily Cardio Without Skipping
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Incorporates running, cycling, and rowing machines
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Burns fat while maximizing cardiovascular endurance
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Strict Nutrition Management
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Maintains a high-protein, low-fat diet
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Eats 5–6 meals a day for consistent nutrient intake
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Ensures balanced macronutrients in every meal
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Mental Fortitude and Self-Discipline
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Wakes up at 4 a.m., starting the day ahead of everyone
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Believes that “training is more about the mind than the body”
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Lives by a philosophy of relentless self-discipline in pursuit of his dreams
Recommended For
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For those aiming to build muscle and gain weight
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For those who want a strong, solid physique
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For anyone starting serious muscle training during bulk-up season
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For those who want to build real-world strength for action or combat sports
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For those committed to sticking with their routine and nutrition plan
Exercise routine per body parts
Dwayne Johnson’s Leg Routine 1
Exercises | Sets | Reps |
Barbell Lunge | 4 | 25 |
Leg Press | 4 | 25 |
Leg Extension | 3 | 20 |
Back Squat | 4 | 12 |
Hack Squat Machine | 4 | 12 |
Romanian Deadlift | 4 | 10 |
Seated Leg Curl | 3 | 20 |
Hip Abduction Machine | 4 | 12 |
Dwayne Johnson’s Leg Routine 2
Exercises | Sets | Reps |
Barbell Lunge | 4 | 25 |
Leg Press | 4 | 25 |
Leg Extension | 3 | 20 |
Back Squat | 4 | 12 |
Hack Squat Machine | 4 | 12 |
Dumbbell Lunge | 4 | 12 |
Romanian Deadlift | 4 | 10 |
Seated Leg Curl | 3 | 20 |
Hip Abduction Machine | 4 | 12 |
Dwayne Johnson’s Back Routine
Exercises | Sets | Reps |
Lat Pull Down | 4 | 12 |
Barbell Row | 4 | 12 |
One Arm Dumbbell Row | 4 | 12 |
Conventional Deadlift | 3 | 10 |
Pull Up | 3 | 12 |
Dumbbell Shrug | 4 | 12 |
Inverted Row | 3 | 12 |
Weight Hyperextension | 4 | 12 |
Dwayne Johnson’s Shoulder Routine
Exercises | Sets | Reps |
Dumbbell Shoulder Press | 4 | 12 |
Overhead Press | 4 | 12 |
Dumbbell Front Raise | 4 | 12 |
Dumbbell Lateral Raise | 4 | 12 |
Cable Reverse Fly | 4 | 15 |
Bentover Dumbbell Lateral Raise | 4 | 12 |
Dwayne Johnson’s Arm&Abs Routine
Exercises | Sets | Reps |
Dumbbell Bicep Curl | 4 | 15 |
Dumbbell Hammer Curl | 4 | 15 |
EZ Bar Preacher Curl | 4 | 15 |
Cable Push Down | 4 | 15 |
EZ Bar Tricep Extension | 3 | 15 |
Hanging Leg Raise | 4 | 20 |
Cable Crunch | 4 | 20 |
Russian Twist | 4 | 20 |
Dwayne Johnson’s Chest Routine
Exercises | Sets | Reps |
Barbell Bench Press | 4 | 12 |
Incline Dumbbell Bench Press | 4 | 12 |
Dumbbell Bench Press | 4 | 12 |
Standing Cable Fly | 4 | 12 |
Incline Dumbbell Curl | 4 | 12 |
Dips | 4 | 12 |