The Rock Workout: How Dwayne Johnson Gets His Pump

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The Rock Workout Wednesday Routine – Arms

  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)

the rock arms flexing his biceps and showing his tatoo

Wednesday Workout:

ExerciseSetsRepsRestNotesData
Triceps Push-downs3-48-1245 secs Normal GripGet the Pump
Triceps Push-downs3-48-1245 secsNarrow GripGet the Pump
Lying Tricep Skullcrushers3-48-1245 secsGet the Pump
Barbell Bicep Curls3-48-1245 secs Get the Pump
Preacher Curls3-48-1245 secs machineGet the Pump
Dumbbell Hammer Curls3-48-1245 secs alternatingGet the Pump
Double Crunches32545 secs
Bicycle Crunches32545 secs
Reverse Crunches32545 secs

Wednesday – Arms & Abs Day

Same Workout As Above – Click Links For Details & Explanations

  1. Triceps Push-downs (Normal Grip)
  2. Triceps Push-downs (Narrow Grip)
  3. Lying Tricep Skullcrushers
  4. Barbell Bicep Curls
  5. Preacher Curls (machine)
  6. Dumbbell Hammer Curls (alternating)
  7. Double Crunches (3 sets x25)
  8. Bicycle Crunches (3 sets x25)
  9. Reverse Crunches (3 sets x25)

The Rock does a lot of isolation movements on Arms day. Dwayne Johnson uses (his trainer) George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.” Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep.

  • Get the Pump: 1 set x15 reps
  • Work it Out: 3-4 sets x 8-12 reps

George Farah, Dwayne Johnson’s trainer, says that your biceps and triceps are small muscles.  Thus, it’s not about blowing them up with a lot of weight. Instead, you want to get the pump:

You can’t really use heavy weight after your arms are so blown up. People are mistaken sometimes. What you need to do is get more volume, more blood. The more reps you do in that region, the bigger you’re gonna get.

The Rock Workout Thursday 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)

The Rock Workout Traps on Chest Day

Thursday Workout:

ExerciseSetsRepsRestNotesData
Dumbbell Incline press4Pyramid45 secsBoth Arms
Dumbbell Incline press2Pyramid45 secsAlternating
Chest Flys with Dumbbells4Pyramid45 secsFlat Bench
Dumbbell Bench press4Pyramid45 secsBoth Arms
Dumbbell Bench press2Pyramid45 secsAlternating
Seated Overhead Press4Pyramid45 secsDumbbells
Dumbbell Front Raises4Pyramid45 secs
Dumbbell Side Raises4Pyramid45 secs
Bent-Over Lateral Raises4Pyramid45 secs
Cable Flys4Failure00 secsSupersetSSet #1
Dips Until Failure4Failure45 secsSupersetSSet #2

Thursday – Chest & Shoulder Day

Same Workout As Above – Click Links For Details & Explanations

  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 (go up in weigh each week):
  • *Week 1: 3 sets x25 reps; Week 2: 3 sets x20, Week 3: 3 sets x15; Week 4: 3 sets x12

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 Friday 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)

dwayne johnson with shaved head Friday Workout:

ExerciseSetsRepsRestNotesData
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 secsDumbbells
Barbell Shrugs38-1045 secs
Heavy DB Shrugs310-1245 secsDumbbells

Friday – Legs & Back Day

Same Workout As Above – Click Links For Detailed Explanations

  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). Dwayne Johnson had a knee injury in college. Instead of squats, The Rock uses Seated Leg Presses, Lying Leg Curls and Smith Machine Lunges. 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

Trainer George Farah talks about the The Rock Workout on Back day. They include shrugs, to give The Rock the awesome set of traps he is known for. Dwayne Johnson workout trainer, George Farah, explains why The Rock does two different Lat Pulldown variations (wide and narrow):

You have to hit the back from different angles, because it’s a very complex muscle group.

The Rock Workout Saturday Routine – Arms

  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)

The Rock Workout Arms showing off big muscles in tank top

Saturday Workout:

ExerciseSetsRepsRestNotesData
Triceps Push-downs3-48-1245 secsNormal GripGet the Pump
Triceps Push-downs3-48-1245 secsNarrow GripGet the Pump
Lying Tricep Skullcrushers3-48-1245 secsGet the Pump
Barbell Bicep Curls3-48-1245 secsGet the Pump
Preacher Curls3-48-1245 secsmachineGet the Pump
Dumbbell Hammer Curls3-48-1245 secsalternatingGet the Pump
Double Crunches32545 secs
Bicycle Crunches32545 secs
Reverse Crunches32545 secs

Saturday – Arms & Abs Day

Same Workout As Above – Click Links For Details & Explanations

  1. Triceps Push-downs (Normal Grip)
  2. Triceps Push-downs (Narrow Grip)
  3. Lying Tricep Skullcrushers
  4. Barbell Bicep Curls
  5. Preacher Curls (machine)
  6. Dumbbell Hammer Curls (alternating)
  7. Double Crunches (3 sets x25)
  8. Bicycle Crunches (3 sets x25)
  9. Reverse Crunches (3 sets x25)

The Rock does a lot of isolation movements on Arms & Abs day. Dwayne Johnson uses (his trainer), George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.” Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep.

Arms: Biceps & Triceps Philosophy

The Rock’s workout trainer, George Farah, says biceps and triceps workouts are more about form and intensity. Much less important is trying to go up in weight. Once you’ve got the pump, build up the volume of your arms with more reps. The secret is that if you go too heavy, your arms are small muscles and will give out quickly.

So, here’s how The Rock gets his Biceps & Triceps so Big:

  • Get the Pump: 1 set x 15 reps
  • Work it Out: 3-4 sets x 8-12 reps

The Rock workout trainer, George Farah, talks about the arm workout. He says:

 Only use your arm when your doing the workout. You see a lot of guys that take the cable, and start using their body. Keep your back straight and up. You’ll feel a dang, crazy pump when you feel that. As long as you do that, with high reps, you’ll feel good.

See The Rock’s Diet Now, on the Next Page.

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