Dwayne "The Rock" Johnson’s Weekly Workout Plan
The Rock’s Workout Routine: Heavy Lifts and High Volume for Massive Gains
Dwayne “The Rock” Johnson is one of the most iconic and inspiring figures in fitness today. Known for his larger-than-life personality, relentless work ethic and jaw-dropping physique, The Rock has become a symbol of dedication and consistency in training. From his early days as a professional wrestler to his current status as a Hollywood superstar, his workout routine blends heavy weightlifting, functional training and intense cardio, all designed to build strength, muscle mass and endurance.
If you want to train like The Rock, here’s a detailed breakdown of his exact weekly workout routine, confirmed by The Rock himself through interviews, his social media channels and insights from his personal trainers.
The Foundation of The Rock’s Training: Strength, Variety & Consistency
The Rock’s training philosophy centers on building raw strength while maintaining functional fitness to perform demanding physical roles in films and stunts. His routine includes:
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Heavy compound lifts for building mass and power
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High-volume accessory work to sculpt muscle definition
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Cardio and conditioning to maintain endurance and keep body fat low
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Discipline and mental toughness, training six days a week with little variation
He believes in pushing hard every session, often training twice a day during intense prep phases, with a focus on proper form and progressive overload.
The Rock's Exact Weekly Workout Routine
This is The Rock’s core weekly split as shared publicly (not including his cardio or rest days in full detail but mentioning them):
| Day | Muscle Group | Notes |
| Monday | Legs | Heavy squats, leg presses, calves |
| Tuesday | Back | Deadlifts, rows, pull-ups |
| Wednesday | Chest | Bench press, dumbbell press, flyes |
| Thursday | Arms & Shoulders | Curls, triceps, overhead press |
| Friday | Legs | Variation of squats, lunges, calves |
| Saturday | Back & Chest (Light) | Supersets, moderate weights |
| Sunday | Rest or Active Recovery | Light cardio, stretching |
The Rock's 6-Day Workout Plan:
Monday – Leg Day
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Back Squats: 4 sets x 12 reps
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Leg Press: 4 sets x 15 reps
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Walking Lunges: 3 sets x 20 steps (10 each leg)
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Leg Extensions: 3 sets x 15 reps
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Standing Calf Raises: 5 sets x 20 reps
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Seated Calf Raises: 5 sets x 20 reps
Tuesday – Back Day
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Deadlifts: 4 sets x 10 reps
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Weighted Pull-Ups: 4 sets x 10 reps
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Barbell Rows: 4 sets x 12 reps
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One-Arm Dumbbell Rows: 4 sets x 12 reps each arm
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Face Pulls: 3 sets x 15 reps
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Lat Pulldown: 3 sets x 12 reps
Wednesday – Chest Day
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Barbell Bench Press: 4 sets x 12 reps
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Incline Dumbbell Press: 4 sets x 12 reps
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Cable Flyes: 4 sets x 15 reps
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Dips: 3 sets to failure
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Push-Ups: 3 sets to failure
Thursday – Arms & Shoulders
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Standing Barbell Curls: 4 sets x 12 reps
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Seated Dumbbell Curls: 4 sets x 12 reps
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Cable Tricep Pushdowns: 4 sets x 12 reps
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Overhead Dumbbell Tricep Extensions: 4 sets x 12 reps
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Seated Military Press: 4 sets x 12 reps
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Lateral Raises: 4 sets x 15 reps
Friday – Legs (Variation)
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Front Squats: 4 sets x 12 reps
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Bulgarian Split Squats: 3 sets x 12 reps each leg
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Romanian Deadlifts: 4 sets x 12 reps
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Leg Curls: 3 sets x 15 reps
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Calf Raises (any variation): 5 sets x 20 reps
Saturday – Light Back & Chest
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Superset: Pull-Ups and Push-Ups: 4 sets to failure each
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Dumbbell Bench Press: 3 sets x 12 reps
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Cable Rows: 3 sets x 15 reps
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Incline Dumbbell Flyes: 3 sets x 15 reps
Sunday – Rest or Active Recovery
The Rock uses this day to focus on light cardio such as walking, stretching, yoga, or swimming to aid recovery.
How to Adapt The Rock’s Workout Routine
The Rock’s regimen is intense and tailored for his unique physical demands and schedule. For most gym-goers, adopting the exact volume and frequency can be overwhelming. To make it practical, start by focusing on one workout session per day rather than two and reduce the volume to 3 sets per exercise. Prioritize mastering proper form, especially on heavy compound lifts like squats and deadlifts, before increasing weight. Incorporate at least one full rest day per week and add light cardio sessions for recovery. Listening to your body is key; The Rock himself emphasizes the importance of recovery and nutrition in supporting training intensity. This plan can be adjusted to a 4-5 day split if your schedule demands it, ensuring consistent progress without burnout.
Why The Rock’s Workout Works
This workout combines strength training, hypertrophy (muscle growth) and endurance through a balanced split targeting all major muscle groups multiple times per week. Heavy compound lifts build a strong muscular foundation and stimulate multiple muscle groups simultaneously, while accessory exercises focus on muscle definition and injury prevention. The inclusion of light training and active recovery days helps manage fatigue and maintain high performance throughout the week. Additionally, The Rock’s consistent high frequency ensures muscles are regularly stimulated, which is essential for growth and strength gains. The routine’s variety also helps avoid training plateaus and keeps motivation high.
