24May

Dwayne The Rock Johnson’s Workout Routine, Diet Plan, Body Stats

By , May 24th, 2019 | Celebrities | 0 Comments

Ever thought of having a muscular physique like Dwayne “The Rock” Johnson? The training regimen and diet plan of a former WWE champion turned Hollywood actor and producer are not going to be a piece of cake. After getting jacked with Hercules and Baywatch workouts, the 47-year-old The Fast And The Furious star has released several sets of workouts for movies like Jumanji 3, Jungle Cruise, and Hobbs & Shaw in some posts on his UA Record account. Be in the finest shape of your life with the Dwayne Johnson workout, which we have shared below.

Dwayne Johnson Body Measurements

  • Height: 196 cm (6’ 5”); Weight: 260 lb
  • Chest: 50”; Waist: 35”
  • Biceps: 20”
Dwayne Johnson Body

Dwayne Johnson Workout Routine

The fact that Jonson wakes up at 4 a.m. in the morning for his daily early-morning cardio routine speaks volumes about his dedication to staying in shape. Putting in that hard work at the break of dawn gets his day started on the right foot, both mentally and physically.

He trains six days a week, usually in the morning, in a private gym in Florida where he trains separate body parts including the back, legs, shoulders, biceps, triceps, and chest with weights. He mixes up his workouts and frequently changes the routine, training hard so that he not just looks buff but also performs as many stunts as possible that look as realistic as possible.

Dwayne The Rock Johnson Weekly Workout

Day 1: Legs Workout

  • Running on Treadmill (set: 1, duration: 30-50 min)
  • Barbell Walking Lunge (sets: 4, reps: 25)
  • Leg Press (sets: 4, reps: 25)
  • Leg Extensions (sets: 3, reps: 20)
  • Barbell Squat (sets: 4, reps: 12)
  • Hack Squat (sets: 4, reps: 12)
  • Hack Squat with Single Leg (sets: 4, reps: 12)
  • Romanian Deadlift (sets: 4, reps: 10)
  • Seated Leg Curl (sets: 3, reps: 20)
  • Thigh Abductor (sets: 4, reps: 12)
Dwayne Johnson Workout

Day 2: Back Workout

  • Running on Treadmill (sets: 1, duration: 30-50 min)
  • Wide-Grip Lat Pulldown (sets: 4, reps: 12)
  • Bent-Over Barbell Row (sets: 4, reps: 12)
  • One-Arm Dumbbell Row (sets: 4, reps: 12)
  • Barbell Deadlift (sets: 3, reps: 10)
  • Pull Ups (sets: 3, reps: till failure)
  • Dumbbell Shrug (sets: 4, reps: 12)
  • Inverted Row (sets: 3, reps: till failure)
  • Hyperextensions (sets: 4, reps: 12)

Day 3: Shoulders Workout

  • Running on Treadmill (sets: 1, duration: 30-50 min)
  • Dumbbell Shoulder Press (sets: 4, reps: 12)
  • Standing Military Press (sets: 4, reps: 12)
  • Front Dumbbell Raise (sets: 4, reps: 12)
  • Side Lateral Raise (sets: 4, reps: 12)
  • Reverse Machine Flyes (sets: 4, reps: 15)
  • Seated Bent-Over Rear Delt Raise (sets: 4, reps: 12)

Day 4: Arms and Abs Workout

  • Running on Treadmill (sets: 1, duration: 30-50 min)
  • Dumbbell Bicep Curl (sets: 4, reps: 15)
  • Hammer Curls (sets: 4, reps: 15)
  • Spider Curl (sets: 4, reps: till failure)
  • Triceps Pushdown (sets: 4, reps: 15)
  • Overhead Triceps (sets: 3, reps: 15)
  • Hanging Leg Raise (sets: 4, reps: 20)
  • Rope Crunch (sets: 4, reps: 20)
  • Russian Twist (sets: 4, reps: 20)
Dwayne Johnson Arm Workout

Day 5: Legs Workout

  • Running on Treadmill (set: 1, duration: 30-50 min)
  • Barbell Walking Lunge (sets: 4, reps: 25)
  • Leg Press (sets: 4, reps: 25)
  • Leg Extensions (sets: 3, reps: 20)
  • Barbell Squat (sets: 4, reps: 12)
  • Hack Squat (sets: 4, reps: 12)
  • Hack Squat with Single Leg (sets: 4, reps: 12)
  • Romanian Deadlift (sets: 4, reps: 10)
  • Seated Leg Curl (sets: 3, reps: 20)
  • Thigh Abductor (sets: 4, reps: 12)

Day 6: Chest Workout

  • Running on Treadmill (sets: 1, reps: 30-50 min)
  • Medium Grip Barbell Bench Press (sets: 4, reps: 12)
  • Incline Dumbbell Press (sets: 4, reps: 12)
  • Dumbbell Bench Press (sets: 4, reps: 12)
  • Flat Bench Cable Flyes (sets: 4, reps: till failure)
  • Incline Hammer Curls (sets: 4, reps: 12)
  • Chest Dips (sets: 4, reps: till failure)
Dwayne Johnson Chest Workout

Day 7: Rest

Dwayne Johnson Hercules Workout

It is a 4-6 week program developed by Dave Rienzi which helped Johnson prepare for the role of Hercules.

Day 1: Back

  • General Pull Ups (sets: 4, reps: till failure)
  • One-Arm Dumbbell Row (sets: 4, reps: 12, 10, 8, 8)
  • Hammer Strength Cable Two-Arm Row (sets: 4, reps: 10)
  • Cable Lat Pulldown (sets: 3, reps: 12)
  • Seated Cable Row (sets: 3, reps: 12)
  • Straight-Arm Rope Pulldown (sets: 3, reps: 12)
  • Cable Face Pull (sets: 3, reps: 12)
  • Barbell Shrug (sets: 4, reps: 12)
Dwayne Johnson Hercules Workout

Day 2: Chest

  • Barbell Incline Bench Press (sets: 4, reps: 12, 10, 8, 6)
  • Dumbbell Alternating Bench Press (sets: 4, reps: 12)
  • Hammer Strength Incline Press (sets: 4, reps: 12)
  • Flat Bench Flyes  (sets: 3, reps: 12)
  • Cable Crossover (sets: 3, reps: 15)
  • Bodyweight Dip (sets: 3, reps: till failure)

Day 3: Legs

  • Leg Extension (sets: 4, reps: 25)
  • Leg Press (sets: 4, reps: 50)
  • Dumbbell Walking Lunge (sets: 4, reps: 40)
  • Hack Squat (sets: 4, reps: 20)
  • Romanian Deadlift with Dumbbells (sets: 4, reps: 12)
  • Lying Leg Curl (sets: 4, reps: 12)
  • Standing Calf Raise (sets: 5, reps: 75)
  • Seated Calf Raise (sets: 4, reps: 50)

Day 4: Shoulders

  • Hammer Strength Shoulder Press (sets: 4, reps: 12, 10, 10, 8)
  • Seated Dumbbell Overhead Press (sets: 3, reps: 10)
  • Standing Lateral Raise (sets: 4, reps: 12)
  • Cable Lateral Raise with One Arm (sets: 3, reps: 20 per arm)
  • Machine Rear Delt Flyes (sets: 4, reps: 12)
  • Bent-Over Lateral Raise (sets: 4, reps: 10)
Dwayne Johnson Bodybuilding

Day 5: Arms

  • EZ Bar Preacher Curl (reps: 12)
  • EZ Bar Standing Biceps Curl (reps: 12)
  • Cable Machine Rope Curl (reps: 12)
  • Rope Pushdown (reps: 12)
  • Overhead Rope Extension (reps: 12)
  • Bodyweight Dips (reps: 12)

Day 6: Rest

Day 7: Rest

Dwayne Johnson Diet

The Rock believes that weight training and working out hard in the gym is not enough for building muscle. You have got to pack your diet with nutritious foods to achieve a ripped physique. He typically follows a five-meals-per-day diet plan but eats seven protein-rich meals daily when training for movies like Hercules and Hobbs & Shaw.

A regular sample diet similar to the one Johnson follows is described below:

Dwayne Johnson Training
  • Meal 1: two cups oatmeal, three egg whites, 10 oz. steak, one egg, a glass of watermelon juice
  • Meal 2: two pieces of chicken, 3 cups mushroom, 3 cups broccoli, two bell pepper, one protein shake
  • Meal 3: eight tips of asparagus, 8 oz. salmon, two eggs, 3 cups broccoli, 2 cups rice medley
  • Meal 4: three baked potatoes, eight tips of asparagus, 10 oz. steak, a glass of orange juice
  • Meal 5: twenty-gram casein protein, ten egg whites

Dwayne Johnson Workout Video

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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