Considered by many to be one of the nicest guys in movies—Dwayne Johnson’s phenomenal physique has powered him through football, wrestling and acting success.
Yet how does he both build and maintain his awesome ripped body?
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Join me, as I expose the shocking truth behind his steroid use—and the insane diet and workout program of this bodybuilding superstar.
Dwayne Johnson Wiki
Age: 47.
Date of birth: 2nd May 1972.
Height: 6 feet 5 inches (196 cm).
Weight: 260 pounds (188 kg).
Instagram: therock
Profession: Bodybuilder, actor, wrestler, writer and producer.1
Nationality: American.
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Nickname: The Rock, Rocky Maivia, Flex Kavana, The Great One and
The People’s Champion.
Dwayne Johnson Workout Routine
There are two crucial characteristics that exemplify the Dwayne Johnson workout plan—cardiovascular exercise and weights.
Rising every day at around 4 am—he’s on the cardio within thirty minutes of waking. Dwayne explains that the amount of time he concentrates on this heart-boosting exercise depends on the requirements for his current movie role. Typically, he’ll spend 30-50 minutes on his elliptical trainer.
After breakfast, the Dwayne the Rock Johnson Workout continues with weightlifting.
He focuses on heavy iron, unusually combined with high rep volume. The majority of his exercises work on a minimum of four sets—with a ninety-second break between each.
Dwayne Johnson Arm Workout
His distinctive and enormous criminal-crunching biceps are a result of an intense Dwayne Johnson arm workout. Here’s a typical example:
- Barbell bicep curl 4 sets 8-12 reps
- Rope pressdown 3 sets 8-12 reps
- Cable biceps curl 3 sets 10-12 reps
- Dip 3 sets 8-12 reps
- EZ bar curl 3 sets 10-12 reps
- Barbell bench press (close-grip) 3 sets 8-12 reps
- Preacher curl 4 sets 8-12 reps
- Reverse curl 4 sets 12-15 reps
- Overhead triceps extension 4 sets 8-12 reps
Dwayne Johnson Back Workout
The Dwayne Johnson workout routine includes training the back hard. He believes this area is often neglected by bodybuilders—yet it’s essential for secondary muscle strength, stability and power.
- One-arm pulldown 3 sets 12-15 reps
- Standing cable row 3 sets 12 reps
- Rope pullover 5 sets 12 reps
- Barbell shrug 3 sets 12-15 reps
- Hyperextensions 3 sets 12 reps
- Pull ups 4 sets ` 10-12 reps
For the Dwayne Johnson leg workout—check out Saturday’s exercises in the following training program.
Hercules Workout
In 2014, Dwayne took the titular role in the movie Hercules—a character previously played by the legendary Mr. Universe, Steve Reeves.2
For this character, The Rock developed his own Dwayne Johnson Hercules workout. This meant increasing both his training volume and intensity. Followed over the course of six months, Dwayne was hitting the gym six days per week.
Here’s how he built the son-of-Zeus physique:
Monday—Chest
- Dumbbell bench press 4 sets 10-12 reps
- Flat bench cable flye 3 sets To failure
- Barbell bench press 4 sets 10-12 reps
- Incline dumbbell press 5 sets 10-12 reps
- Cable crossover 4 sets 10-12 reps
- Incline barbell bench press 3 sets 10-12 reps
Take a look at this immense motivational workout video from Dwayne:
https://youtu.be/tGMq6vlIhI4
Tuesday—Legs
- Leg press 4 sets 25 reps
- Barbell walking lunge 4 sets 25 reps
- Leg extensions 3 sets 20 reps
- Seated leg curl 3 sets 20 reps
- Smith machine calf raise 3 sets To failure
- Thigh abductor 3 sets 15 reps
- Barbell lunge 3 sets 20 reps
Wednesday—Abdominals and Arms
- Barbell curl 3 sets 10-12 reps
- Hammer curl 4 sets 10-12 reps
- Spider curl 4 sets To failure
- Triceps pushdown 3 sets 10 reps
- Dips 3 sets To failure
- Hanging leg raise 4 sets 20 reps
- Rope crunch 4 sets 20 reps
- Russian twist 4 sets 20 reps
Thursday—Back
- Lat pulldown wide-grip 4 sets 10-15 reps
- Barbell deadlift 4 sets 10-15 reps
- Barbell shrug 4 sets 12-14 reps
- Pullups 4 sets 12-15 reps
- Hyperextensions 4 sets 10-15 reps
- Dumbbell row (one-arm) 4 sets 12-15 reps
- Inverted row 3 sets To failure
Here’s The Rock completing the ultimate workout:
Friday—Shoulders
- Dumbbell shoulder press 4 sets 12 reps
- Front dumbbell raise 4 sets 12 reps
- Side lateral raise 4 sets 12 reps
- Standing military press 4 sets 12 reps
- Reverse flyes 3 sets 10-15 reps
Saturday—Legs
- Leg press 4 sets 25 reps
- Barbell walking lunge 4 sets 25 reps
- Leg extensions 3 sets 20 reps
- Seated leg curl 3 sets 20 reps
- Smith machine calf raise 3 sets To failure
- Thigh abductor 3 sets 15 reps
- Barbell lunge 3 sets 20 reps
Sunday—Rest
Light cardio—20 minutes on an elliptical machine or treadmill.
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Dwayne Johnson Diet and Meal Plan
Eating six to seven meals are essential to meet the requirements of the Dwayne Johnson daily diet—with every portion carefully measured to hit his macro targets.
Here’s the Dwayne Johnson Hercules diet:
Meal #1
- 10 ounces of beefsteak.
- Whites of four eggs.
- Six ounces of oatmeal.
Meal #2
- Eight ounces of grilled chicken.
- Two cups of brown rice.
- One cup of steamed broccoli.
Meal #3
- Two cups of white rice.
- Eight ounces of tuna.
- One cup of asparagus.
Meal #4
- Seven ounces of chicken.
- 11 ounces of baked potato.
- One cup of broccoli.
Meal #5
- Eight ounces of halibut.
- One cup of white rice.
- One cup of asparagus.
Meal #6
- Nine ounces of beefsteak.
- Eight ounces of baked potato.
- One serving of green salad.
Meal #7
- Protein Shake—30 grams.
- Whites of four eggs.
Take a look at Dwayne Johnson talking about his Hercules diet:
https://youtu.be/Mv_duZ6v8wI
Is Dwayne Johnson the Rock on Steroids?
In an interview with Fortune in 2014, Dwayne Johnson admitted using steroids.3
However, he stresses that this was during his naive college years at the age of 18. Since then, he professes to be completely clean. He hits back at those claiming that he’s juicing, saying:
“You get a lot of people out there who will suspect, and say shit…they want to negate the hard work you put in.”
So, is his impressive physique purely down to a remarkable Dwayne the Rock Johnson diet and training plan?
Over the years, his skin appears to have darkened, his skull appears squarer and his traps look unfeasibly large. All of which may suggest steroid use.
But, considering his popularity with the younger generation, it’s unsurprising he denies using illegal synthetics.
Dwayne Johnson Before and After Transformation
Throughout his adult years, Dwayne has always been muscular.
His career, starting as a footballer in the early nineties, through to wrestling superstar and then movie actor—meant he’s consistently been working out.
His size has therefore altered due to his employment and film roles. Here’s a glimpse of Dwayne throughout the years.
1996
2002
2007
2010
2014
Dwayne Johnson Supplements
The Dwayne Johnson meal plan is reinforced through supplementation.
In a 2018 interview, he admitted his products of choice were:
- Multivitamins.
- Glucosamine.
- Glutamine.
- BCAAs (branched-chain amino acids).
- Chondroitin.
- Protein shakes.
Furthermore, he reveals on Twitter that his go-to brand is Optimum Nutrition.
Dwayne Johnson Quotes: Motivation and Inspiration
“Success isn’t always about greatness, it’s about consistency. Consistent hard work gains success. Greatness will come.”
“When you walk up to opportunity’s door, don’t knock it. Kick that bitch in, smile and introduce yourself.”
“The road to success and greatness is always paved with consistent hard work. Outwork your competitors. Be authentic and above all else, chase your greatness.”
“Blood, sweat and respect. The first two you give, the last one you earn.”
“I’m always asked, ‘What’s the secret to success?’ But there are no secrets. Be humble. Be hungry. And always be the hardest worker in the room.”
Dwayne Johnson Frequently Asked Questions
“What Is Dwayne Johnson Workout Routine?”
The Dwayne Johnson diet and workout includes training five to six days per week and consuming meals that are meticulously measured and weighed.
“What Workout Equipment Does Dwayne Johnson Use?”
In his numerous home gyms (yeah, he has more than one)—known as Iron Paradise 1, 2, etc.—most of the machines are made by Star Trac, while the free weights come from the Iron Grip stable.
“What Does Dwayne Johnson Use for Pre Workout and Protein Powder?”
When discussing the Dwayne Johnson diet plan, the man himself has admitted on Twitter to preferring supplements from Optimum Nutrition.
Furthermore, he favors whey protein isolate over other forms.
“How Much Does Dwayne Johnson Workout?”
The Dwayne Johnson diet and fitness regime involves him training five to six times per week—depending on his current movie role.
“What Kind of Workout Does Dwayne the Rock Johnson Do?”
The Dwayne Johnson workout combines lifting heavy with high repetitions. He assigns one day per week to each of the major muscle groups.
Additionally, every day begins with around 30 minutes of cardio work.
Dwayne Johnson Summary
Listed at number 25 in Forbes’ Top 100 Most Powerful Celebrities—Dwayne Johnson’s charismatic personality and talent have powered him to international movie success.
Yet, some of this credit also has to go to his incredible physique.
Dwayne’s dedication to physical perfection is emphasized through the meticulous detail he applies to his diet and training regime. He continually adjusts and tailors these crucial components dependent on his current silver-screen employment.
If we can learn one thing from Dwayne Johnson—it’s that application and commitment—while tough—delivers immense rewards.
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