The Rock, Dwayne Johnson’s Workout Routine And Diet
Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.
Monday, Wednesday, Friday
- Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
- Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
- Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
- Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
The Rock Dwayne Johnson Sample Cutting Diet
- Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
- Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
- Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
- Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
- Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
- Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
The Rock Dwayne Johnson Sample Muscle Building Diet
- Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
- Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
- Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
- Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
- Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
- Meal 6 – 10 oz cod, 2 cups rice, salad
- Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil
The Rock’s Workout Playlist
From Muscle & Fitness
- Eminem – Till I Collapse
- Living Colour – Cult of Personality
- Tupac – Ghost
- Metallica – Enter Sandman
- Jay-Z – Moment of Clarity
- Public Enemy – Can’t Truss It
- Hank Williams Jr. – A Country Boy Can Survive
- Trick Daddy – Where U From
- Tupac – Hell 4 A Hustler
- Godsmack – I Stand Alone
The Rock, Dwayne Johnson, Muscle Building Workout Routine
This is a muscle building workout routine used by The Rock, Dwayne Johnson.
- Day 1 – Shoulders
- Day 2 – Back
- Day 3 – Legs
- Day 4 – Arms
- Day 5 – Chest
Day 1 – Shoulders
- Seated Military Press Machine – 3 sets x 21 reps
- Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
- Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
- Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
- Four Way Neck Machine – 4 sets x 12 reps
Day 2 – Back
- Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
- Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
- One Arm Seated Row Machine – 4 sets x 12 reps
- Back Extension – 4 sets x 15, 15, 12, 12 reps
Day 3 – Legs
- Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
- Smith Machine Lunge – 4 sets x 8 reps per leg
- Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
- Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)
Day 4 – Arms
- Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
- Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
- Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
- Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
- One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
Day 5 – Chest
- Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
- Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
- Cable Crossover – 4 sets x 12 reps
- Push Ups – 4 sets x 15 reps (superset with crossovers)
Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.
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Posted Under: Celebrity Workouts
Nice work out routine
I want to have nice tone body .can I have program
I’m a trucker nd I don’t have much time for the gym I can pick up heavy stuff but I want more muscels nd biger abs nd chest
What’s the name of the supplement you are using?
This shall be of great help!! #TeamBringIt# Just Bring IT!!!
Wow thanks for such great advice
Am a rugby player,age 20 weighing 71kg,I need help on how to do my sets I wana gt riped fast n also help me wth my diet
Am new to this and I want to get ripped, would I also have to eat that much, Can someome email this stuff kwayzoman@gmail.com
Can anyone share the details of the six day workout to get ripped?
If you receive this workout can you send it to me as well please? New to bodybuilding but not working out necessarily, but looking to get back to throwing some iron.
I really appreciate it!
I thought high reps and low weight was more for toning muscle so how can that “muscle building” routine work?
Yes I most certainly can. U can email me or I’ll just leave a reply online. I have seen major gains in just 3 weeks thus far & I’m extremly amazed. Great program. IT WORKS!
So many uninformed retards commenting here. For starters… Anything works for the first 3 weeks of your training life. Those results don’t mean shit long term… Secondly, the guy who said “high reps for toning”, you’re an idiot. Stop listening to your overweight “guru” PT and read something from a knowledgeable seasoned lifter.
Thirdly, none of the rocks routine will apply to any of you. 1, because he is a seasoned lifter and requires different intensities and volume of training for muscular hypertrophy, 2, he’s juiced up to the gills, his routine and diet is based on someone who takes steroids which means it will completely different to that of a natural lifter.
The fitness industry is fucked, the most misleading and misinformed “gurus” are in abundance, everyone wants to make a quick buck, even if it does involve lying and spewing bioscience.
Read some proper research and follow a properly designed routine not something from a Hollywood juicer.
P.s – No hate to the rock. I think he’s a champ.
And there it is… Further proof this industry is fucked… My comment is “awaiting further moderation”… So it obviously needs to be approved before it is seen by the public. No doubt it will be rejected.
Which is ironic because it is the only honest, legit comment in this entire page.
Such is life…
Come down. It’s just a spam precaution. And watch out for the black helicopters.
Hey John k. Is there anyway possible you could email me. Due to I am looking for new routine and you said you’re having great results. Looking forward to hearing from you “tbspear@yahoo.com
That’s a great work out I must have copy of it
how the fuck do you eat so much mannnn?!?
Did he use any supplements or did he just follow his diet?
I have been follwing the muscle building program to the tee as I’m new to working out and in 2 weeks in the gym I have seen major gains. This works if u do it rite. #teambringit
This sounds like a lot of eating lol. But can someone please email the program to me.
im 6 two in height 270 weight i want lose 70 pounds 200 or less is my goal how can i get there.
Anthony find a reputable personal trainer in your area to help/guide in you in the right direction. The trainer will be able to take into consideration any injuries/surgeries, health history and/or any contraindications for a workout regimen. it’s an investment worth looking into. Good luck on your adventures and let me know if you need any help finding a trainer.
those sets and reps , they are done with less weight right? while wanting to define muscles not create mass, doing that much reps with heavy weights will tire the body after first 2 sets..
Where is deadlifting? They should be in everyone’s routine.
Where are the deadlifts? They need to be in everyone’s routine.
so may some one tall me if its 6 times in a day?
Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
need to eat it all 6 meals a day ?
and 20 scrambled egg whites per day its not too much?
it’s 120 eggs for 1 week
it’s 480-600 eggs in mounth …
I dont get it “trained six pays per week, resting on day seven.”
and
Day 1 – Shoulders
Day 2 – Back
Day 3 – Legs
Day 4 – Arms
Day 5 – Chest
Where is day 6 ?T-T
Glutes
I am looking at getting cut but I am not sure what amount of weights I should use like should I use really light weights or half the amount of weight of my max for the exercise.
He wasn’t building mass, he was trying to get ripped/cut, this dude was bulky, he already had the mass, all he had to do was burn off the fat and thats exactly what he did! Cables help burn of the fat and help you get cut, the less sets you and the more reps you do help you on getting ripped. Doing less reps and more sets helps on getting more mass. So i believe this workouts seems about correct, plus all the natural protein he is getting from oats, chicken, egg whites.. etc I’ma give this workout a try and see the results for my self, pass or fail, ill be the judge.
would you please email me these training programs
Would love to send you all the details through email to you. Please email me your email.
Would like a training program sent with details if possible…thanks!
Rock,
would you be kind to send me all the details to your workout plan? thank you.
Plzz email me the work out schedule
He eat all this in 1 day? 6 times per day ?
Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
I
I am surprised that the Rock’s “muscle building” routine is basically barbell free and he does not do any of the basic movements that add true strength and mass like: Deadlifts, Squats, standing press, barbell row, bench. Doing machines and cables in place of free weights is not going to do it, I’m sorry. There is no way the Rock got his build from avoiding these movements to build his foundation.
You make a lot of valid points. But your source the bleach report is a horrible unreliable source. As you can tell with his remarks as far as how “steroids kill you, it’s that easy.” Or however he worded it. He was basically saying if you do steroids you die, which shows he’s done little to no research on steroids. When done properly with proper diet and exercise you won’t necessarily have any bad side effects or suffer any bodily harm. Of course you can die from it, but you can also die from alcohol related diseases or drinking too much. As far as his fallacies about Benoit doing what he did because of steroids, that’s complete bullshit as well. Benoit’s toxicology report showed he has high doses of Xanax and Oxycodone in his system, which if you don’t know, Xanax can cause manic episodes causing people to go berserk as well as Oxycodone. Now considering he had both of those in his system and a large of empty alcohol bottles were found at the scene, I along with many other professionals believe that steroids played little to no part in his actions. So next time, use a source that’s a little more accurate, not one that’s biased and uneducated.
I had to come back and apologize for my past comment. The fact is steroids are a major issue with young kids. No one gets a pass for using them and the effects are real and dangerous. There is a difference to another user that said that he used them when he has intestine issues. These men are not using them to heal but to cheat or to look a certain way and to do that, they abuse them. Serious side effects come from doing this so please kids the long term effects are not worth it. There are many examples out there to show you what they do. You would have more pride in knowing all of your accomplishments came from you alone.
So, does this change his status as our people’s champion? The answer is no. The Rock used them but he gets a pass because he’s the people’s champion and therefore we have no right to question why he does what he does. A matter of fact, I don’t think it’s any of our business whether he used them or not. As far as I’m concerned, he didn’t use them no matter what he said.
I wonder if there’s a list like this for working out at home, would be great. I can’t afford going to the fitness centre.
they forgot to put steroids lol
Hitting chest on day 5 after the tris on day 4?
Hi, I’m 15 years old, my height is 173cm, and my body is a little bit skinny…I just want to know…can I do this Dwayne Johnson workouts routine to build up my body? Is it suitable with my age?
I would say its a bit too much at your age. Your body is still growing and intense workout routines could affect your natural growth. Using weights and whatnot is OK (in moderation) but trying to do the workouts of a guy like this would be too much.
I would look at the strong lifts 5×5 program.
It’s starts you off light and slowly adds weight. It’s only 3 days a week and only takes about an hour to do. Stay away from isolation exercises until your more advanced.
You can do it. My dad once told me that whatever you set your mind to, you can do. No, matter what it is. Give it a try. Don’t listen to these wierdos
the rock your great man from your life and i am your big fen i am like you sir
I am also i huge fan of “The People’s Champion.”
its amazing how little you people know about body building and if you actually think that the rock uses drugs to get that big youra fucken idiot his height his natural blood lines and also just his straight out work out motivation is awsome if you think that he is big try looking at some of the natural body builiding compertitions in your area and have a look at the heavy weights they are alot bigger than rocky and they also dont use drugs
@Geoff: so people are “fucken idiots” if they think The Rock used steroids? I’m terribly sorry to be the one to give you this reality check, Geoff, but you’re in dire need of it, so here goes; I’ve been doing bodybuilding for more than 15 years and I can tell you from my own experience that a lot of the stuff that you see on “natural” stages is often not natural at all – you should really get a grip on reality. Sadly enough, quite a lot of the “natural” guys (I wouldn’t say the majority) do a cycle during the off season and try not to test positive during the competitions (which has gone wrong on more than one occasion). I don’t have a problem with people using non-natural bodybuilding regimes, not at all, but don’t take part in natural competitions if you do, that’s all; go for the non-natural competitions or simply don’t compete. Furthermore, most of the “natural” bodybuilders are not bigger than the Rock; they might be more cut, true, and you might confuse this with “being big,” but most of them are definitely not bigger, volume- and mass-wise. And as far as the Rock’s steroid’s usage is concerned: he apparently admitted to this himself (which, again, is not a “bad thing” in my opinion; to each his own, after all), just check (for example) http://bleacherreport.com/articles/140046-dwayne-the-rock-johnson-says-he-used-steriods-is-it-just-his-era-that-used.
I agree with you.
Im assuming when the sets are more than 5 and the reps get lower u increase the weight?
That is true./
wha ,wha ,wha ,what ?
i said drugs ,not supplements
First you should know the difference between drug and supplement
and please compare his body with other baggy bodies
The exercise are prob different on each day!!! his workout is split across all body parts more or likely one exercise per body part but prob more compound movements, 100 reps per body part is more than enough especially when 3 times a week, look at tonnage 100kg 5x 20 = 2 tonne x 3 per week = 6 tonne lifted per one body part………. lift big, eat big, train big and SLEEP MORE = BIG GAINS
if you think the ROCK is this size from being natural you kidding yourself. When he was back in the WWE their regulation on roids is minimal – look at all of them! But regardless diet and workout needs to be in check – not a easy task by any means. But dont kid yourself to think you can get that big from being natural. Sorry.
Seems like a workout i would luv to try but im alil confused about his lean/cutting routine. Doesn’t say how many excercises he does for each body part like his muscle building workout. I want to try the lean workout he does but need to know what & how many excercerise he’s doing for each body part to cut up like he is. He looks great & i have a similiar build to him.
If rock does 3 muscles a day with 5 sets 20 -30 reps. How many excerises per muscle?
waiting for gi joe retaliation
it’s great workout and diet.
his body is beautiful because of he did not used from drugs (steroids)
nice stuff he is my best hero but i seen this data on other site
I think the first listing is his lean-down workout, while the second, more detailed listing would be his mass-gaining routine.
what are the exercises he does for chest, back, bis, and calves? same with the other day. does anyone know?
is this correct? is this site reputable?
What did he do on day 6?
On the 6th and 7th day dwayne johnson does a muscle rest. He does this because your muscles needs rest and it really bad for your muscles to be working out everyday.muscle needs time to recover it from the workout.while your resting your muscles it is recovering and building the muscle.. If rest your muscles and recover.
i just dont get the cutting at all are they super sets or is he doing the bulking workouts and then goes to the next body part i just dont know..
one hell of a workout i should start doing this to impress girls :P
Interesting he doesn’t do squats. I’ve been doing them for years but my knee’s are starting to feel it. I might switch to his leg routine for a while.
So for arms it says for example;
Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
?
Does that mean 12 reps per arm or 6 reps per arm?
or is it 5 sets of chest, 5 of back, 5 of biceps and five of calves??? im confused im sorry
plus does he finish one and do another or does he do supersets?
Chest, back, biceps, calves: 5 sets, 15-20 reps
what the hell does this mean?? does he do 1xchest, 1xback, 1xbiceps, 1xcalves……… and do this circuit 5 times?? or does he do 2x chest and one of the others and finish?? does he switch his excercise in each circuit, once do incline dumbell press, next decline, next flat bench etc etc!
5 sets is soo vague and flippant, any light you can shed?? cheers
When they say five sets it means you have to do each reps five time.
He decreases the number of reps in each set.
It make a lot more sense the way they list it at the end (after the diet info).
But it only lists 5 days.
What kind of rest periods did he have between sets
30 seconds rest between sets while cutting. Not sure when bulking.