The Rock Workout Diet: How Dwayne Johnson Gets His Pump

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The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. He eats seven times a day. Dwayne Johnson’s trainers have shown him that proper form and diet are what transforming his body is all about.

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The Rock Workout Routine

The Rock workout routine uses a pyramid structure. You start with a higher amount of reps, and a lower amount of weight. Then, each week you increase weight, and decrease reps. Then, you add weight each week. After the first month, you start back at higher reps, but his time with a higher starting weight. On arms day, the Rock workout is about high reps to get the pump.

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When deciding how much weight to use, the Rock workout starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, he adds more weight. Dwayne Johnson says:

My routine for this film was training 6 times per week. People from bodybuilding know my coach, Georg Farah. Training twice a day. Doing cardio in the morning.

From interviews in Muscle & Fitness, Men’s Health and Bodybuilding, here’s Dwayne Johnson’s “The Rock” workout:

The Rock Workout Monday Routine – Chest & Shoulder

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Chest Day)

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ExerciseSetsRepsRestNotesData
Dumbbell Incline press4Pyramid45 secsBoth Arms
Dumbbell Incline press2Pyramid45 secs Alternating
Chest Flys with Dumbbells4Pyramid45 secs Flat Bench
Dumbbell Bench press4Pyramid45 secsBoth Arms
Dumbbell Bench press2Pyramid45 secsAlternating
Seated Overhead Press4Pyramid45 secs Dumbbells
Dumbbell Front Raises4Pyramid45 secs
Dumbbell Side Raises4Pyramid45 secs
Bent-Over Lateral Raises4Pyramid45 secs
Cable Flys4Failure00 secsSuperset SSet #1
Dips Until Failure4Failure45 secs Superset SSet #2

Monday – Chest & Shoulder Day

  1. Dumbbell Incline press (Both Arms)
  2. Dumbbell Incline press (Alternating Arms)
  3. Chest Flys with Dumbbells (On Bench)
  4. Dumbbell Bench press (Both Arms)
  5. Dumbbell Bench press (Alternating Arms)
  6. Seated Overhead Dumbbell Press
  7. Dumbbell Front Raises
  8. Dumbbell Side Raises
  9. Bent-Over Lateral Raises
  10. Cable Flys (Standing Both Arms)* (Rock on Instagram)
  11. Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)

The Rock, aka, Dwayne Johnson, uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids (months) to get in shape for a movie role.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
  • *Exception- For Cable Flys do 3 sets (increase weight each week):
  • *Week 1: 3 sets x25 reps; Week 2: 3 sets x20, Week 3: 3 sets x15; Week 4: 3 sets x12
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The Rock Workout Doing Cable Flys

The Rock workout uses a treadmill, elliptical, or stair climber on most days. He tweeted a pic showing all three in his home gym. Still, The Rock switches it up a bit from time to time. Dwayne Johnson says about his cardio workouts:

I do steady state cardio for about 45 to 50 minutes at my home gym. Or, I might hit the road out in the neighborhood. And then, I’ll go train.

The Rock Workout Tuesday Routine – Legs & Back

  • 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine: (Legs & Back Day)
the-rock-on-leg-day-gym Tuesday Workout:
ExerciseSetsRepsRestNotes
Seated Leg Presses4Pyramid45 secs
Lying Leg Curls4Pyramid45 secs
Smith Machine Lunges4Pyramid45 secs
Stiff-Legged Deadlifts4Pyramid45 secs
Box Jumps32045 secs
Calf raises32045 secs
Dumbbell Rows4Pyramid45 secs
Lat pull-downs4Pyramid45 secsWide Grip
Lat pull-downs #24Pyramid45 secsNarrow Grip
Seated Pulley Rows4Pyramid45 secs
Barbell Shrugs38-1045 secs
Heavy DB Shrugs310-1245 secs Dumbbells
Tuesday – Legs & Back Day

  1. Seated Leg Presses
  2. Lying Leg Curls
  3. Smith Machine Lunges
  4. Stiff-Legged Deadlifts
  5. Box Jumps (3 x20 reps)
  6. Calf raises (3 x20 reps)
  7. Dumbbell Rows
  8. Lat pull-downs (Wide Grip)
  9. Lat pull-downs (Narrow Grip)
  10. Seated Pulley Rows
  11. Barbell Shrugs (8-10 reps)
  12. Heavy Dumbbell Shrugs (10-12 reps)

See The Rock Instagram Leg Presses for a picture of The Rock workout in action. The Rock also calls the Smith Leg Machines Lunges: (one legged hack squat lunges).

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The Rock Workout Doing Smith Machine Lunges

The Rock had a knee injury in college, so he avoids squats. The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges instead. The Rock also uses a Pyramid workout routine. This is where you start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form. The Rock gets all the way to where he only doing six reps at the end of each month. In the next month, The Rock resets back to Week 1 of the pyramid routine (with a higher amount of weight). The Rock workout usually consists of 3-4 pyramids cycles to get in shape for a movie role. The Rock rests 45 secs between sets.

  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps

The Rock’s Trainer, George Farah, says to always bring the bar down in front of you, when doing Lat Pulldowns:

I never do any exercise behind the neck. I don’t want any problems with my rotator cuff, because that will really screw up your training. I use a thumbless grip. This takes the biceps out of the movements to an extent, and forces the back to take on more of the workload.

After a grueling leg workout, The Rock tweeted:

Bad to the bone & tough to the tendon. And my a$$ kicked from high intensity
leg training. #QuadzillaBringsIT

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