How to train like Dwayne "The Rock" Johnson | HotelGyms.com Blog
08Oct 2021
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How to train like Dwayne "The Rock" Johnson

Dwayne "The Rock" Johnson has been in the public spotlight for nearly three decades and has always had an admirable physique. But despite looking great in the 1990s and early 2000s, Dwayne Johnson is looking ridiculous today. We looked at his impressive gym in an earlier blog post already. After reading this article, many people probably had one question, "How?"

Let us have a look how such a workoutplan looks like. Let’s go.

The Rock’s Weekly Training Schedule

Despite being incredibly successful and wealthy, the Rock refuses to step off the gas pedal. His weekly training schedule consists of six workouts between Monday and Saturday, with Sunday being a day off.

Here is how it looks:

  • Monday - Legs
  • Tuesday - Back
  • Wednesday - Shoulders
  • Thursday - Arms & Abs
  • Friday - Legs
  • Saturday - Chest
  • Sunday - Off

As you can see, the Rock bets on the tried and true bro split and enjoys punishing his lower body twice per week.

The Rock’s Workouts

Let us look at how the Rock chooses to organize his training and what exercises he enjoys doing.

Monday (Legs)

As far as leg days go, the Rock probably has the most impressive (and grueling) one out there:

  • Barbell Walking Lunges - 4 sets x 25 reps
  • Leg Press - 4 sets x 25 reps
  • Leg Extensions - 3 sets x 20 reps
  • Back Squats (Barbell Squats) - 4 sets x 12 reps
  • Hack Squats - 4 sets x 12 reps
  • Romanian Deadlift - 4 sets x 10 reps 
  • Seated Leg Curl - 3 sets x 20 reps 
  • Thigh Abductors - 4 sets x 12 reps 

Tuesday (Back)

As the saying goes, “Row to grow.” The Rock certainly takes this one to heart:

  • Wide-Grip Lat Pulldowns - 4 sets x 12 reps
  • Bent-Over Barbell Rows - 4 sets x 12 reps
  • Single-Arm Dumbbell Row - 4 sets x 12 reps
  • Barbell Deadlifts - 3 sets x 10 reps
  • Pull-Ups - 3 sets
  • Dumbbell Shrugs - 4 sets x 12 reps
  • Inverted Rows - 3 sets
  • Hyperextensions - 4 sets x 12 reps

Wednesday (Shoulders)

If this routine does not result in capped three-dimensional deltoids, we do not know what does:

  • Dumbbell Shoulder Press - 4 sets x 12 reps
  • Standing Military Press - 4 sets x 12 reps
  • Front Dumbbell Raise - 4 sets x 12 reps
  • Lateral Dumbbell Raise - 4 sets x 12 reps
  • Reverse Fly (Machine) - 4 sets x 15 reps
  • Bent-Over Reverse Fly - 4 sets x 12 reps

Thursday (Arms & Abs)

With the Rock’s impressive arms, one would imagine that he does tons of curls and extensions every week. But compared to his overall training, this seems like a rest day for him. Still, it seems to work for him: 

  • Dumbbell Bicep Curl - 4 sets x 15 reps
  • Hammer Curl - 4 sets x 15 reps
  • Spider Curl - 4 sets x 15 reps
  • Tricep Pushdown - 4 sets x 15 reps
  • Overhead Extensions - 3 sets x 15 reps
  • Hanging Leg Raise - 4 sets x 20 reps
  • Rope Crunch - 4 sets x 20 reps
  • Russian Twist - 4 sets x 20 reps

Friday (Legs)

You woud think one leg day is enough, but no. The Rock loves training legs, and, as you can see, he does not go easy on them.

  • Barbell Walking Lunge - 4 sets x 25 reps
  • Leg Press - 4 sets x 25 reps
  • Leg Extension - 3 sets x 20 reps
  • Back Squat - 4 sets x 12 reps
  • Hack Squat - 4 sets x 12 reps
  • Romanian Deadlift - 4 sets x 10 reps
  • Seated Leg Curl - 3 sets x 20 reps
  • Thigh Abductor - 4 sets x 12 reps

Saturday (Chest)

Unlike most bros who start their training weeks with chest, the Rock ends them with it. Still, he keeps up the tradition of absolutely destroying his muscles.

  • Barbell Bench Press - 4 sets x 12 reps
  • Incline Dumbbell Press - 4 sets x 12 reps
  • Dumbbell Bench Press - 4 sets x 12 reps
  • Flat Bench Cable Fly - 4 sets x 15 reps
  • Incline Hammer Curl - 4 sets x 12 reps
  • Chest Dips - 4 sets x 10-12 reps

Final Words

The Rock’s training program is incredibly demanding. A glance at the six workouts from above can tell you that. But did you also know that he does between three and five hours of outdoor or treadmill running each week? Yes, aside from the incredibly high training volume the Rock does at the gym, he also runs a lot, typically before his weight sessions.

For repetitions, The Rock typically does at least 20 per set on most exercises, except for some movements like thigh abductors, where he does 10 to 12. But typically, he aims for metabolic stress more than anything. And hey, if it works for him, who are we to question his approach?

As the Rock has said:

Success at anything will always come down to this: Focus and Effort. And we control both.
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