The Rock needs no introduction. Here is what Dwayne Johnson the Rock’s routine looks like.
Dwayne “The Rock” Johnson was born into a professional wrestling family in 1972, let’s find out his routine. An injury ended his college football career, so he entered the ring with the Word Wrestling Federation. As “The Rock,” he famously feuded with wrestler Steve Austin and won the WWF Heavyweight title six times.
Johnson has parlayed his wrestling fame into an incredibly successful film career, appearing in projects like Journey to the Mysterious Island, Hercules, G.I.Joe, The Mummy Returns, Tooth Fairy, Fast & Furious, San Andreas and Baywatch.
When you’re an athlete-turned-actor who already has a physique idolized by millions around the world, you might think it would be easy to rest on your laurels. Not so with Dwayne Johnson.
If there’s one thing life has taught the former national championship-winning footballer, it’s that you only get what you’re willing to put in. That’s why he dedicates so much of his time and energy to making sure he’s at his physical peak when he steps onto the movie set.
“For different roles, my condition and training and diet do alter,” Johnson states. “Depending on the role, it will really dictate the type of training I do. For ‘Hercules,’ it was a 22-week diet, while for ‘G.I. Joe: Retaliation’ it was about a 14-week diet, and for ‘Pain & Gain’ I wanted to come out looking bulky, big, and dangerous, so we adjusted accordingly.
In the words of Dwayne Johnson, “I have carbs with every meal, so there is always a balance of proteins, carbohydrates, and fats. Then part of my daily regime is my glucosamine and then also a multitude of multivitamins. Then I have glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which I drink after training.”
– We’re talking about The Rock here, so we don’t expect most people to do the same weights he does.
– These workouts have huge amounts of work volume, so make sure you’re picking up a weight that you can handle throughout the designated reps and sets. Account for that before you pick up the weights, and keep track of your performance as you do each workout so you know whether to add or remove weight the next time you do the workout.
– In cases where Johnson uses some specific equipment, we’ve noted as such, and included some alternatives you can use.
If you’re going to attempt these workouts on an empty stomach, it’s probably not a bad idea to supplement mid-workout with some carbs to ensure your muscles have the glycogen they’ll need to get through these.
1-Arm Lat Pulldown
3 sets x 15 reps
Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. If you don’t have a similar machine, you can do a one-armed cable pulldown.
Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you (supine).
One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.
“Charles Glass-Style” Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.
Superset: 4 sets x 12 reps
A. Wide-Grip Cable Rows (Use pulldown bar)
B. Rope pullovers
Rest 45 seconds between supersets.
Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps
Be sure to go slowly on this move. Don’t go too far past a neutral spine—your lower back will get a perfectly good workout without flinging your torso up.
Dumbbell Shrugs
4 sets x 20 reps
Standing Cable Flye
7 sets x 15 reps
Rest 30 seconds between sets.
Incline Flye
4 sets x 12 reps
Note: Johnson uses a Star Trac machine, which makes sure that the resistance is coming from a consistent angle. You can simulate this on an incline bench with cables: Set up the bench at an incline, and then angle the cables so they’re perpendicular to your torso.
One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps
Note: Johnson uses a Hammer Strength incline press machine, but you can simulate with dumbbells, cables, or a similar machine that allows one-armed presses.
Flat Dumbbell Press (palms facing each other)
3 sets x 12 reps
Chest Superset: 4 sets
A. Flat Dumbbell Flye (12 reps)
B. Pushups to failure
Rest 45 secs between supersets.
Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)
Single-Leg Leg Extension
3 sets x 20 reps
Leg Press
4 sets x 25 reps
Rest 90 seconds between sets.
Walking Lunges
3 sets x 24 reps
Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.
Single-Leg Lying Leg Curls
4 sets x 15 reps
If your gym doesn’t have a lying leg curl machine, you can substitute with a standard seated leg curl.
Glute-Ham Raises
4 sets x 8–12 reps
Page 2: Dwayne Johnson’s “Inside Iron Paradise” Workout
Hammer Strength Incline Press
4 sets x 8–12 reps
Incline Dumbbell Flye
3 sets x 8–10 reps
Hammer Strength Flat Press
3 sets x 8–12 reps
Flat Dumbbell Press (palms facing each other)
3 sets x 8–12 reps
Do 3 partial reps at the end of the last two sets.
Dips With Weighted Chains
3 sets to failure
Do 5 partial reps at the end of every set.
Reverse-Grip Pushdowns
7 sets x 8–12 reps
Use a cambered bar (aka the angled bar, rather than a straight bar).
Grip the bar underhand (supine), so your palms are facing the ceiling at the start of the set.
Skull Crushers
3 sets x 8–12 reps
Machine Dips
3 sets x 8–12 reps
Overhead Triceps Extension With Rope
7 sets x 8–12 reps
Johnson does this exercise with the pulley behind his head.
V-Bar Lat Pulldown
4 sets x 8–12 reps
Reverse-Grip Bent-Over Row
4 sets x 8–12 reps
Use a cambered bar. Grab the bar with an underhand (supine) grip.
Hold the bar for 2 seconds at your bellybutton for the last 4 reps
1-Arm Dumbbell Row to Lower Hip
2 sets x 8–12 reps
1-Arm Dumbbell Row to Upper Ribcage
2 sets x 8–12 reps
Low Cable Row
3 sets x 8–10 reps
Use a V-bar
Superset: 7 sets of 8–10 reps
A. Lat Pulldowns
Johnson pulls the bar behind his neck, but be careful with this motion—it can cause some stress in your shoulder joints. Make sure you have excellent shoulder mobility before attempting a behind-the-neck pull.
B. Back Extensions (do last 3 sets to failure)
Low Cable Curls
7 sets x 8–12 reps
Use the cambered bar (not the straight bar).
Rest 30 seconds between sets.
Machine Preacher Curls
3 sets x 8–12 reps
Do 4 partial reps at the end of the last 2 sets
Front Double Bicep Curls
3 sets x 10–15 reps
Johnson does these on a cable machine using the high pulley, but you can substitute with dumb-bells if needed.
