Celebrity Workouts

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

  1. Eminem – Till I Collapse
  2. Living Colour – Cult of Personality
  3. Tupac – Ghost
  4. Metallica – Enter Sandman
  5. Jay-Z – Moment of Clarity
  6. Public Enemy – Can’t Truss It
  7. Hank Williams Jr. – A Country Boy Can Survive
  8. Trick Daddy – Where U From
  9. Tupac – Hell 4 A Hustler
  10. 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.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • BIBHUTI BHUSAN PATTANAIK Jul 19,2015 at 8:40 pm


  • Jamie Jul 11,2015 at 2:15 am

    Listening to cm punks theme that says something

  • Precious Jun 9,2015 at 3:25 am

    I love the define body structure of the Rock and appreciate the info on his workout and diet regime. Being a female I don’t think I should follow this! Is there some info with a workout and a diet regime that I can get for females?

  • Patrick Mar 2,2015 at 9:52 pm

    Ok for all those who say to bulk up that fast you need steroids you are full of crap. When I was younger and in the Marines I lifted very seriously. So I took on a workout routine that was insane that was even more than this one and eating just as much and I put on a ton of muscle very quickly. If you are serious you can do this too without steroids.

    • LaLa May 12,2015 at 9:57 pm

      I agree completely. Steroids killed my cousin literally. He’s been gone since 2005. He was a great personal trainer but he took shortcuts for himself. I say you have to want it bad enough and work for it! You can do it. You just have to be disciplined.

    • b May 21,2015 at 12:15 pm

      I’m 38yo 6’4 240lbs. I don’t do steroids i bench 315 and dead lift 450. Yes you can get big with juice but it certainly makes it a lot easier. I’m pretty sure Dwayne does. I could even tell you which ones.

      • Edynier Jul 6,2015 at 4:45 pm

        Hey man i hear that you are huge cuz your comment makes me thing that hey WHAT IS YOUR SPLIT MUSCLES WORKED ?

  • Joe Madden Nov 2,2014 at 5:39 pm

    This is great, but i also want to know how he cycles his steroids and the mg that he takes.

  • Vivek Kalyana Oct 23,2014 at 12:46 am

    30 seconds rest between sets

  • Ben May 9,2014 at 11:26 pm

    Love how they added his music playlist as well ++

    • Jacob Aug 19,2014 at 9:28 am

      Love how he has the main song from The Scorpion King (I Stand Alone by Godsmack) on his workout playlist. Great stuff!

  • tim boss May 7,2014 at 6:12 pm

    Is it possible to eat that much and lose weight?

    • Joffy May 8,2014 at 5:44 am

      This diet adds protein and cuts fat. Muscle is heavier than fat so the answer is no. No, you will probably not lose weight but you will become a beast (that’s the goal anyway). I hope this helps.

      • tim boss May 8,2014 at 7:32 am

        My goal right now is really to get rid of my beer gut.ive been drinkin protien shakes eatin protien bars and walkin and runnin. Ive lost 13 pounds in a month but now it seems like im not losin anymore weight. Can u suggest anyrhing I should do or eat

        • Chris Ramsey May 19,2014 at 6:55 pm

          If i were you i would cut out carbs and do high intensity cardio. Grappling , wind sprints, swimming. Running is great but not if you let yourself plato..hope this helps

      • Ryker Schillo May 22,2014 at 10:27 pm

        So , you are telling me a pound of muscle weighs more than a pound of fat? You sir, are a fkn genius….. Jesus….. Please, be gone.

        • Krystle Jun 1,2014 at 8:31 am

          A “pound” of muscle and a “pound” of fat are going to weigh the same. Obviously, since you already decided to give them a weight association. However, by volume, muscle is going to weigh more than fat. If I need to draw this out further, I can.

    • DaRealDeal Oct 25,2014 at 12:45 am

      the answer is yes, for someone his size and musculature, first lets clear things up, 5 pounds or muscle or 5 pounds of fat BOTH WEIGH 5 pounds, LMBO see why some people should not offer advice, muscle is LEANER than Fat so a 245lb person who is only 7% fat (the Rock currently) or a 245 pound person that is only 7% muscle will look vastly different with latter looking more portly. The Rock has to eat that much to maintain his current physique and to keep his body fueled for the workouts (he is pumping some heavy weight) his body would not recover or be properly fueled for the next workout if he didn’t eat like that, BUT FOR YOU OR US this is not realistic, for one he doesn’t have to prepare his own meals, he can afford to eat like that, and for two if you don’t weigh what he weighs you don’t need to eat that amount of food, diets and workouts always have to be tailored to fit your body type and specific needs…

    • LaLa May 12,2015 at 9:59 pm

      Ding ding , he’s building muscle mass. He would know after all he is a pro.

    • b May 21,2015 at 12:18 pm

      no by virtue of the fact that muscle weights 3X fat. if you eat that much and work out you certainly will pack on muscle. If you don’t work out its a calorie surplus that will pack on fat. That said what i think your asking is will you loose fat. Short answere is if you are burning that many calories yes you will loose fat and gain muscle.

      • Marc Jun 2,2015 at 8:44 am

        lose not loose

  • RB Mar 24,2014 at 6:22 pm

    Has anyone actually done this and stuck to it? If so let me know what the results are like, starting the workouts w/ my own diet tomorrow

    • SCOTTTEALEY Jun 13,2014 at 1:06 pm

      How’d it turn out, RB?

    • Albert Gomez. Aug 26,2014 at 10:52 pm

      I am actually currently doing it. Such a great workout and diet routine. However, the diet changes from person to person. The rock is huge so the foods he eats facilitates his needs. If you aren’t as big as him then that will seem like a lot of food. I eat all 6 meals like him but only about 85-90% of what he eats per meal. Love the workouts. I also have a messed up knee from college football so his leg workouts help me a lot. I did make some changes to the workout routine as far as reps. I wanted to go heavier weight and less reps on some of the workouts.
      Hope this helps.
      Tip*** find out your macros for your particular body needs. Don’t do exactly the rocks portions.

      • Jacob Aug 29,2014 at 3:37 am

        Any tips on what to do for Saturday? I feel I could be doing much more as I’m in my 3rd week. Also any tips regarding your alterations? Extra exercises or slight tweaks on certain days??


        • b May 21,2015 at 12:19 pm

          rest.. you need 1 rest day a week.

      • MikeH Aug 29,2015 at 12:57 pm

        Good comment bro. Lot of morons on here. ,everyones body is different and metabolism. But with this workout you will definitely add some variety and will work.

  • Dhruv Bhagat Feb 12,2014 at 11:51 am

    Dwayne Johnson physique was in the best shape from the start..

    One thing that you really need to know about him is :

    He was 24 years of age with no job, no money and nothing to his name. He was broke and just have $7 to his name!

    He went from Canadian Football League to WWE SmackDown to the highest grossing actor of Hollywood for the year 2013.

    Isn’t that mind-blowing? :D

    • LaLa May 12,2015 at 10:06 pm

      He also has never forgotten where he came from unlike some of the pros out there today which is a turn off for me. Never forget your heritage and roots. He hasn’t. Most of the others I can’t say the same for after meeting them in person and working the arenas that they are at. They are just rude and obnoxious . He’s genuine! Not like Cena and some of the others. Everything they do is for show not from the heart.

  • Miami University Jan 4,2014 at 1:06 pm

    Thanks for representing Miami University in Oxford, Ohio. Love it! :)

    • mclay5353 Feb 7,2014 at 3:19 pm

      thats the University of Miami shirt….he went and played football for the U

  • Brian Jan 1,2014 at 6:08 pm

    how does he cook the cod? I cant seem to find out the recipe anywhere…or am i looking into this too much and really is just eating pure baked cod??

    • Sean C Aug 26,2014 at 5:47 pm

      I think you’re looking into this too much :). The one recurring theme with any diet is to cook sensibly. Grilled cod won’t require oil and you can flavor it with a non-salt seasoning. Baked on a non-stick or oil sprayed surface. Or steam it.

  • dan Dec 14,2013 at 8:48 am

    Ok. for the majority who are asking where deadlifts and etc are at in his routine. I have never met a serious bodybuilder give all his secrets out of his entire routine. They just wont do it because of the competitive nature. 2 he did some roids for sure. No one and I mean no one gets that big that quick. 3rd for the guy who was asking about the 6 meals. Yes it is 6 meals a day. I do 5. Lifting weights takes time and DEDICATION! Find a seasoned trainer read magazines and experiment to see which workouts give you the best results.

    • chris Jan 11,2014 at 4:20 pm

      You my friend are an idiot. He went from 270+lbs down to a lean 240lbs. 6’5 and hes samoan. Its people like you that dont have a fucking clue what they aretalking about that give this sport a bad rep. How bout you do your research my friend. You are probably one of those 160lb guys that cant gain any weight. Bashing those that know what they are doing and have been for years. Sit down

      • Scott Jan 24,2014 at 1:15 am

        Looks like you need to do some research Einstein instead of trying to talk crap to someone. He’s 6’3 not 6’5 and if you think he’s never roided I have some beach front property in NM to sell you. The one that has no clue what they’re talking about it you dumbass.

        • John May 1,2014 at 9:02 am

          Ok so to clarify no he has not “roided”, but yes he has used dietary supplement, as he has stated in and interview when WWE cracked down on steroid usage in their sport. But yes being samoan actually does have a lot to do with it due to the fact that everyones body is different

          Dwayne Johnson’s Stats
          Born: May 2, 1972 (age 41), Hayward, CA
          Weight: 265 lbs (120 kg)
          Height: 6′ 5″ (1.96 m)

          • Mick Madden May 1,2014 at 2:16 pm

            Ha! Them there Samoan genetics, just as good as AAS.

    • James Apr 22,2015 at 2:32 pm

      “Read magazines.” Thank you, I needed to laugh. Because reading fitness magazines is literally a joke

  • John Murphy Dec 2,2013 at 5:55 am

    I love these muscles.

  • Lucas Oct 29,2013 at 11:53 am

    I’ll try this out. If it doesn’t work for my body, I’ll just try another. It’s good trying to do as many exercises as you can, so that you’ll observe which one your body responds better.
    Ex.: Preacher curls works really great to my biceps, but no to a friend of mine. He prefers to work with a dumbbell.

  • zaffar mohd Oct 3,2013 at 12:48 am

    ” IF U SMELL WHAT THE ROCK IS COOKING” hey rock when ever u says then the peoples will respect u,the people champ ……… JUST BRING IT, i am fallowing ur tag line and gym routine THANK YOU

  • Rafael Sep 29,2013 at 3:55 am

    i can honestly say dwayne johnson’s workout is legit. I’ve done it myself with a proper diet. you see results very quickly. I do not take supplements by the way. it’s very simple, just eliminate cheese off your diet, do cardio, no soda, 1 gallon of water a day, and most importantly, dont skip a workout. i guarantee that in a month you’ll see mindblowing results.

    • Gustavo Apr 15,2014 at 10:00 pm

      Did u workout like tge way he did working out 4 muscle groups in a day 3 times a week? Does it really lean you out and lower ur bodyfat?

  • Dann Sep 20,2013 at 7:31 am

    It wont work for any of you….look for a proper routine and dont use the diet either because it based on steroids…
    p.s: Dont use steroids…you may look cool for the first month but it will ruin your body…

    • Alex Sep 25,2013 at 3:55 pm

      You can’t really say that because everyone is different. A routine based on many ideas from the rocks routine would work if hard work is put in and nutrition and rest is good. However your not going to look like him after a couple of months but will see a change in your body.

    • brendan Oct 5,2013 at 5:19 am

      hey man the rock does not do steroids man. you can tell lol… the veins on him are thick and thicker while when people on steriods they stick out more and are way more thiner

    • Dave Oct 6,2013 at 2:12 pm

      Oh, so great results equal steroids? The guy has been working out for at least 20 years. He played football for The University of Miami, professional wrestling, movies. Plus as part somoan, he has the ability to gain size. Not to mention, he has the money and resources to focus on body building all day. So get off the steroid crap.

      • Brandon Sep 5,2014 at 5:35 pm

        exactly he has money , gets his bags carried for him doors opened for him, sleeps when he wants /needs, has a chef , plenty of cash, knowledge ,connections and resources ! very much unlike most normal guys like me that work a real job and raise children . We need to dance around all sorts of pitfalls daily to try and make any progress . Come on open your eyes. People steroids have nothing to do with this . And besides in his adolescence he most like made god choices and grew proper and that is the foundation to any longevity in fitness …
        Trying to play catch up is never any fun.
        So spend all your money on food , (your food) neglect your family so you can train , sleep and grow and reach your goals and when you do everything will be peach right…ha ha ha..
        Well if not at least you can work you r job proper in god physical shape …

  • Gustavo Jul 30,2013 at 4:53 pm

    Dwayne,man your the best you’ve inspired me to start working out to be as big as you

  • Jorge Jul 29,2013 at 1:35 am

    It has bin working

    • Gustavo Apr 15,2014 at 10:01 pm

      Biceps, back, chest and calves in one day??

      • Jacob Aug 25,2014 at 11:38 pm

        Yea I’m confused about that also.

  • dheeraj Jul 26,2013 at 10:29 am

    Dwayne sir thanks for giving such an useful advice, may god bless you.

  • dheeraj Jul 26,2013 at 9:39 am

    Dwayne sir you are an inspiration to me. I respect you, may god bless you.

  • dheeraj Jul 26,2013 at 9:39 am

    Dweyne sir you are an inspiration to me. I respect you, may god bless you.

  • Lee-yanda Jul 13,2013 at 3:32 pm

    I need that training plan please Rock Im building a rock myself here in RSA

  • Oli Jul 5,2013 at 5:20 am

    No Squats, Pull-Ups or Deadlifts. That’s interesting.

    • Constantine Mitev Oct 6,2013 at 5:36 pm

      Yes, because he has a knee injury , which ended his career in NFL…

  • Cameron Jul 3,2013 at 12:35 pm

    I would like to have this tips of diet and work out this is a nice work out routine

  • branton Pierre May 28,2013 at 1:49 pm

    Nice work out routine

  • Bamphiwe May 27,2013 at 1:06 am

    I want to have nice tone body .can I have program

  • Edward May 23,2013 at 10:40 am

    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

  • Telesphorus May 20,2013 at 11:35 am

    What’s the name of the supplement you are using?

    • Jon Sep 15,2013 at 9:59 pm

      Dianobol, Winstrol V, etc.

  • Kevin Maestro May 18,2013 at 12:06 pm

    This shall be of great help!! #TeamBringIt# Just Bring IT!!!

  • Phat May 15,2013 at 4:17 pm

    Wow thanks for such great advice

  • Lukhanyo May 15,2013 at 8:24 am

    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

  • kman May 5,2013 at 3:10 am

    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

  • Sven U. Apr 24,2013 at 12:12 am

    Can anyone share the details of the six day workout to get ripped?

    • Clayton May 9,2013 at 9:28 am

      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!

  • Mike Apr 13,2013 at 7:19 am

    I thought high reps and low weight was more for toning muscle so how can that “muscle building” routine work?

    • marc Oct 25,2013 at 11:19 am

      Ya high reps and low weight from what I’ve heard is for toning and definition, but the rock didn’t put what weight he uses, so I’m assuming he does heavy weight with the high reps he listed, that’s the only explanation I can think of for his size and definition. but yah, generally low reps and more weight for size.

  • John K Apr 11,2013 at 12:33 am

    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!

    • AwaredBert May 8,2013 at 6:41 pm

      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.

      • AwaredBert May 8,2013 at 6:50 pm

        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…

        • Mick Madden May 8,2013 at 8:02 pm

          Come down. It’s just a spam precaution. And watch out for the black helicopters.

        • marc Oct 25,2013 at 11:23 am

          I’m no professional body builder, and this is just my personal opinion, but I don’t think the rock uses any steroids. He eats what 8 meals a day, every day. he’s been working out like his whole life. i think his routine is completely legit and valid, and his routine he found works for him, but I don’t think it will work for everyone, obviously everyone’s body works differently. yes ive heard there are lots and lots of bodybuilders out there who use steroids, but personally, i don’t believe the rock is one of them. just my personal opinion again.

      • JD Sep 17,2013 at 8:10 pm

        “Read some proper research and follow a properly designed routine not something from a Hollywood juicer.”

        So, how about some reference so I may look up this proper research?

      • DBCooper Mar 25,2014 at 11:52 am

        Rock has used juice. Its like saying Schwarzenegger and Ferrigno never juiced.


  • Timothy S Apr 4,2013 at 1:07 pm

    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

  • phindile Apr 4,2013 at 1:26 am

    That’s a great work out I must have copy of it

  • prestly Apr 1,2013 at 6:48 pm

    how the fuck do you eat so much mannnn?!?

    • Kabelo Oct 21,2013 at 1:56 pm

      Was asking myself the same quiz,how does one eat so much.KING KONG#

  • suprise Mar 29,2013 at 2:52 am

    Did he use any supplements or did he just follow his diet?

  • John K Mar 27,2013 at 1:28 pm

    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

  • Tiaan Mar 26,2013 at 4:57 am

    This sounds like a lot of eating lol. But can someone please email the program to me.

  • anthony baker Mar 24,2013 at 10:31 pm

    im 6 two in height 270 weight i want lose 70 pounds 200 or less is my goal how can i get there.

    • Jesse Sallas Mar 31,2013 at 9:13 pm

      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.

    • brendan Oct 5,2013 at 5:27 am

      anthony dude i’ll recommend insanity dude i told my friend at work to do it man he has lost 35 pounds in 2 weeks man if you ask me thats better then great man. i’ve done the whole program (was not doing it to lose weight) im down to 8% body fat and i hav ripped shoulders ripped legs and back and abs i thought a 4 pack was all i could get but i have a 8 pack man when i looks at my self in the mirror i knew this was for me

  • Vegim Mar 21,2013 at 3:21 pm

    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..

  • Chris Pigott Mar 14,2013 at 8:59 am

    Where is deadlifting? They should be in everyone’s routine.

  • Chris Pigott Mar 14,2013 at 8:58 am

    Where are the deadlifts? They need to be in everyone’s routine.

  • Sergei Mar 5,2013 at 5:36 am

    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 …

  • Sergei Mar 5,2013 at 3:04 am

    I dont get it “trained six pays per week, resting on day seven.”
    Day 1 – Shoulders
    Day 2 – Back
    Day 3 – Legs
    Day 4 – Arms
    Day 5 – Chest

    Where is day 6 ?T-T

    • ALex Mar 12,2013 at 5:42 pm


    • Hisoka Oct 27,2013 at 11:00 am

      He Train 6 days on 7 , He train also saturday because he train Arm 2 times in the week :)

  • Dallan Feb 24,2013 at 4:44 am

    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.

  • Glide Feb 22,2013 at 6:41 am

    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.

  • Luyanda Feb 20,2013 at 2:33 am

    would you please email me these training programs

    • The Rock Mar 25,2013 at 6:47 am

      Would love to send you all the details through email to you. Please email me your email.

      • Hector Gomez Mar 27,2013 at 2:36 pm

        Would like a training program sent with details if possible…thanks!

      • Victor Apr 2,2013 at 1:24 pm


        would you be kind to send me all the details to your workout plan? thank you.

      • Javed Nisbett Apr 6,2013 at 8:31 am

        Plzz email me the work out schedule

      • kenneth bolt Aug 19,2013 at 5:17 am

        Mr. Dwayne the rock Johnson: I would love to have your training program as well n diet program also! I need to lost weight I found out I have diabetes! My doctor gave all these thing to do n take,, I don’t like all the meds, so I know a good program will help me with weight lose n get my health back right. so if you have the time please help me out thanks

      • Kabelo Oct 21,2013 at 2:11 pm

        Please do that.

      • Deepak Feb 16,2014 at 11:12 pm

        Hi Mr Rock.

        Love you and your work man. I’m an indofijian . Your pacific island neighbor.

        Please email me you workout plans. I would really appreciate it.

        Can’t wait to see you in Hercules.

        All the best .


      • Deepak Feb 16,2014 at 11:17 pm

        Sorry Mr Rock.

        I forgot to give you my email address. Here it is. dprk.carnax@gmail.com.

        Please email a copy of your work out.

        Thanks a lot peoples Cham.


  • Sergei Feb 18,2013 at 9:59 am

    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

  • govan Feb 18,2013 at 3:01 am


  • Justice Feb 8,2013 at 1:29 am

    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.

  • Inresponsetodirected@geoff Dec 22,2012 at 4:07 pm

    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.

  • Sam Dec 5,2012 at 11:30 am

    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.

  • Sam Dec 5,2012 at 11:22 am

    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.

  • TheSerenity Nov 25,2012 at 6:26 pm

    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.

  • brandin Nov 15,2012 at 6:18 am

    they forgot to put steroids lol

  • DaDougster Nov 9,2012 at 8:51 am

    Hitting chest on day 5 after the tris on day 4?

  • Affy Zhar Oct 25,2012 at 5:11 am

    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?

    • Bruce Baria Oct 28,2012 at 10:21 pm

      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.

    • John Dec 13,2012 at 5:45 pm

      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.

    • Jared Johnson Jan 1,2013 at 8:39 pm

      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

  • imran Sep 30,2012 at 6:24 am

    the rock your great man from your life and i am your big fen i am like you sir

    • Jared Johnson Jan 1,2013 at 8:40 pm

      I am also i huge fan of “The People’s Champion.”

  • Geoff Conwell Sep 14,2012 at 9:42 pm

    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

    • DirectedAtGeoff Sep 22,2012 at 8:51 pm

      @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.

      • Jared Johnson Jan 1,2013 at 8:41 pm

        I agree with you.

  • RAVENOUS Sep 11,2012 at 11:11 am

    Im assuming when the sets are more than 5 and the reps get lower u increase the weight?

    • Jared Johnson Jan 1,2013 at 8:41 pm

      That is true./

  • peyman Aug 27,2012 at 4:52 pm

    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

  • dave Aug 26,2012 at 9:52 pm

    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

  • Raj Aug 8,2012 at 7:00 pm

    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.

  • Luis Jul 16,2012 at 12:32 pm

    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.

  • E Jul 12,2012 at 4:17 pm

    If rock does 3 muscles a day with 5 sets 20 -30 reps. How many excerises per muscle?

  • peyman Jun 24,2012 at 10:19 am

    waiting for gi joe retaliation

  • Adhare Alo Jun 15,2012 at 9:25 am

    it’s great workout and diet.

  • peyman May 30,2012 at 8:17 am

    his body is beautiful because of he did not used from drugs (steroids)

  • jenny May 22,2012 at 3:56 am

    nice stuff he is my best hero but i seen this data on other site

  • Stephen May 16,2012 at 10:53 pm

    I think the first listing is his lean-down workout, while the second, more detailed listing would be his mass-gaining routine.

  • dangles Apr 27,2012 at 9:26 pm

    what are the exercises he does for chest, back, bis, and calves? same with the other day. does anyone know?

  • joey Apr 27,2012 at 2:07 am

    is this correct? is this site reputable?

  • Loudogg Apr 24,2012 at 3:22 pm

    What did he do on day 6?

    • Joseph Jul 17,2012 at 8:04 am

      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.

      • Daelin Boucher May 24,2014 at 4:23 pm

        So for the muscle building diet on day 6 & 7 is a rest day?

  • nick dalton Apr 20,2012 at 1:17 am

    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..

  • johnny Mar 20,2012 at 9:20 pm

    one hell of a workout i should start doing this to impress girls :P

  • Hank Dec 20,2011 at 7:21 pm

    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.

    • Sack Mar 3,2012 at 6:04 pm

      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?

  • james power Dec 7,2011 at 2:52 am

    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?

  • james power Dec 7,2011 at 2:44 am

    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

    • Andy Feb 18,2012 at 1:47 am

      When they say five sets it means you have to do each reps five time.

      • Teriqua Apr 17,2012 at 10:47 pm

        He decreases the number of reps in each set.

    • Teriqua Apr 17,2012 at 10:50 pm

      It make a lot more sense the way they list it at the end (after the diet info).
      But it only lists 5 days.

  • Chris Jun 10,2011 at 9:12 am

    What kind of rest periods did he have between sets

    • Mick Madden Jun 10,2011 at 1:49 pm

      30 seconds rest between sets while cutting. Not sure when bulking.

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