The Rock’s Workout Routine, Diet Plan & Spotify Music Playlist

the-rocks-workout-routine

Here’s How the Rock Workout & Diet for His Massive Physique & Strength

Dwayne Douglas Johnson (Born on May 2, 1972), also popular by his WWE Wrestling ring name The Rock, is a retired professional wrestler, an American actor, producer, and former Canadian & American football player.

“If Something Stands Between You and Your Success, Move It. Never Be Denied.” – Dwayne “The Rock” Johnson

Dwayne Johnson, AKA the Rock, represents success in different life areas, like the most outstanding professional wrestler or constant transformation as a successful Hollywood actor. Equally, he’s also famous for his well-maintained massive physique.

If you’re someone who likes lifting weights, wants to have a physique like the Rock, or wondering what the Rock’s workout routine is, you’re reading the right article.

The Rock’s Daily Schedule – Here’s How the Rock Starts His Day

Before you jump into the workout plan of Dwayne Johnson, let’s discuss the Rock’s daily schedule. He wakes up early at 4:00 am and goes for an empty stomach cardio session that lasts for 30 to 50 minutes, and then he has his breakfast.

After breakfast, he gets into a “clangin and bangin” workout session. He’s a fully committed person who doesn’t miss his workout. Though, according to his specific goal or movie role, Johnson changes his workouts.

The Rock’s Workout Routine

It’s the typical 6 days week workout plan of the Rock, where the workout splits is:

  • Day 1 – Legs
  • Day 2 – Back
  • Day 3 – Shoulders
  • Day 4 – Arms & Abs
  • Day 5 – Legs
  • Day 6 – Chest
  • Day 7 – Rest Day

Let’s look through Dwayne Johnson’s workout routine and how many reps and sets he does for each body part:

Day 1: Legs

Exercise Sets Reps
Walking Lunges – Barbell 4 25
Leg Press 4 25
Leg Extensions 3 20
B.B. Squats 4 12
Hack Squats – 45 Degree Machine 4 12
Hack Squats – Single Leg 4 12
Barbell Romanian Deadlift 4 10
Leg Curls – Seated 3 20
Abductors 4 12

Day 2: Back

Exercise Sets Reps
Lat Pulldowns – Wide Grip 4 12
BB Bent Over Rowing 4 12
1 – Arm DB Rowing 4 12
BB Deadlift 3 10
Pull-Ups 3 Till Failure
D.B. Shrugs 4 12
Inverted Rowing 3 Till Failure
Hyperextensions 4 12

Day 3: Shoulders

Exercise Sets Reps
Shoulder Press Using D.B. 4 12
Military Press – Standing 4 12
Front D.B. Raises 4 12
D.B. Side Lateral Raise 4 12
Reverse Machine Flys 4 15
Seated Bent-Over Rear Deltoid Raise 4 12

Day 4: Arms & Abs

Exercise Sets Reps
DB Bicep Curls 4 15
DB Hammer Curls 4 15
Spider Curls 4 Till Failure
Triceps Pushdowns 4 15
Overhead Triceps Extensions 3 15
Hanging Leg Raises 4 20
Crunches – Using Rope 4 20
Russian Twists 4 20

Day 5: Legs

Exercise Sets Reps
B.B. Walking Lunges 4 25
Leg Press 4 25
Leg Extensions 3 20
B.B. Squats 4 12
Hack Squats (45 Degree Machine) 4 12
Hack Squats (Single Leg) 4 12
B.B. Romanian Deadlift 4 10
Leg Curls (Seated) 3 20
Abductors 4 12

Day 6: Chest

Exercise Sets Reps
B.B. Bench Press – Flat & Medium Grip 4 12
DB Press – Incline 4 12
DB Press – Flat 4 12
Cable Flyes (Using Flat Bench) 4 Till Failure
DB Hammer Curls – Incline 4 12
Chest Dips 4 Till Failure

Day 7: Rest Day

Note: 

  • 30 – 50 Minute empty stomach cardio.

The Rock’s Workout Routine – For Jumanji Movie

Here’s another workout plan of the Rock that he followed for the Jumanji movie.

Workout 1: Back

Exercise Sets Reps
Lat Pulldowns – (1 – Arm) 3 15
Reversed Grip Cable Pulldowns 5 12
1 – Arm DB Rowing 3 12
Hammer High Rowing (Charles Glass Style) 4 12
Superset:

Cable Rowing – Wide Grip (Use straight bar)

Rope Pullovers

 

4

4

 

12

12

Hyperextensions (Hand Behind Head) 3 15
D.B. Shrugs 4 20

Workout 2: Chest

Exercise Sets Reps
Cable Flys – Standing 7 15
Cable Incline Flys 4 12
1 – Arm Press (Incline) 3 10
DB Press – Flat 3 12

Superset:

Flat DB Flys

Push-Ups

 

4

4

 

12

Till Failure

Workout 3: Legs

Exercise Sets Reps
B.B. Glute Bridges (Pause At Top) 4 12
Leg Extensions – Single Leg 3 20
Leg Press 4 25
B.B. Walking Lunges 3 24
Leg Press – Vertical Machine 3 20
Leg Curls (Lying) – Single Leg 4 15
Glute Ham Raises 4 8 – 12

The Rock’s Workout Routine – From His Gym “Iron Paradise” Built on His Virginia Farm

If you’re following The Rock on Instagram, then you may know it’s no secret he shares his workout plans. One such he has posted about his workout that he followed in his gym “Iron Paradise.”

Workout 1: Chest

Exercise Sets Reps
Incline Press – Hammer Strength  4 8 – 12
DB Flys – Incline 3 8 – 10
Hammer Press – Flat Bench 3 8 – 12
D.B. Press – Flat Bench 3 8 – 12
Weighted Chest Dips W/ Chains 3 Till Failure 
Reverse Grip Cable Pushdowns 7 8 – 12
Skull Crushers 3 8 – 12
Machine Dips 3 8 – 12
Overhead Triceps Extensions W/ Rope 7 8 – 12

Workout 2: Back & Biceps

Exercise Sets Reps
Lat Pulldowns (V – Bar) 4 8 – 12
BB Bent Over Rowing – Reversed Grip W/ Cambered Bar 4 8 – 12
1 – Arm D.B. Rowing (To Lower Hip) 2 8 – 12
1 – Arm D.B. Rowing (To Upper Ribcage) 2 8 – 12
Low Cable Rowing (Using V – Bar) 3 8 – 10

Superset:

Lat Pulldowns

Back Extensions (Last 3 Sets Till Failure)

 

7

7

 

8 – 10

8 – 10

Cable Curls – Cambered Bar 7 8 – 12
Preacher Curls 3 8 – 12
Cable Curls (Front Double Biceps) 3 10 – 15
Preacher Curls 3 8 – 12

The Rock’s Workout Routine – For the Movie Pain & Gain

Here’s one more workout plan of Dwayne Johnson that he followed for the movie Pain & Gain, where he’s been seen with another popular Hollywood actor Mark Wahlberg. It’s the 5 days a week workout routine with two rest days.

The Rock’s Workout Split

  • Day 1: Monday – Shoulders
  • Day 2: Tuesday – Back
  • Day 3: Wednesday – Rest Day
  • Day 4: Thursday – Legs
  • Day 5: Friday – Arms
  • Day 6: Saturday – Chest
  • Day 7: Sunday – Rest Day

Below is the Rock’s workout plan:

Day 1: Monday – Shoulders

Exercise Sets Reps
Machine Press (21s Method) 3 21s

Superset:

D.B. Side Lateral Raises

D.B. Front Lateral Raises

 

3

3

 

8

8

Bent-Over Reverse Flys (Using Cable) 5 12, 10, 8, 6, 4
Shrugs – Hammer Strength Machine 5 12, 10, 8, 6, 4
Neck Machine (4 – Way) 4 12

Day 2: Tuesday – Back

Exercise Sets Reps
Lat Pull Down – Wide Grip 5 12, 10, 8, 6, 4
Lat Pull Down – Close Grip 5 12, 10, 8, 6, 4
1 – Arm Machine Rowing 4 12
Hyperextensions 4 15, 15, 12, 12

Day 3: Wednesday – Rest Day

Day 4: Thursday – Legs

Exercise Sets Reps
Leg Press 4 25, 20, 18, 16
Lunges – Smith Machine 4 8
Leg Curls – Lying 4 12, 10, 8, 6
Calf Raises – Standing 6 6

Day 5: Friday – Arms

Exercise Sets Reps
DB Curls 5 12, 10, 8, 6, 4
Machine Curls (21s Method – Last 2 Set) 6 12, 10, 8, 6, 21s, 21s
Triceps Extensions – Cable 5 12, 10, 8, 6, 20
Overhead Triceps Extensions – Cable 4 12, 10, 8, 20
1 – Arm Reverse Grip Triceps Extensions – Cable 2 15

Day 6: Saturday – Chest

Exercise Sets Reps
DB Press – Incline 5 12, 10, 8, 6, 4
DB Press – Flat Bench 5 12, 10, 8, 6, 4

Superset:

Cable Crossover

Push-Ups

 

4

4

 

12

12

Push-Ups 4 15

Day 7: Sunday – Rest Day

The Rock’s Diet Plan

Everyone knows the Rock’s diet is massive to maintain his massive physique. Likewise, two of the Rock’s meal plans are as below. The first diet plan is of five meals a day and another seven meals day.

Also, the Rock’s daily diet is according to his daily calorie consumption. So, would you benefit if you followed this diet plan like him? Put simply, it’s hard to answer. If you’re aware of your calorie consumption and you want to give it a try, and you’re working out with the intensity as he does, then you can think about giving it a try.

On the other hand, if you want to have a proper diet plan according to your goal, you probably should have your diet plan because bodybuilding is an individual sport.

The Rock’s Meal Plan – 5 Meals per Day

Meal 1

  • Steak – 10 Oz
  • Oatmeal – 2 Cups
  • Egg Whites – 3
  • Whole Egg – 1
  • Watermelon Juice – 1 Glass

Meal 2

  • Chicken – 2 Servings
  • Bell Peppers – 2
  • Mushrooms – 3 Cups
  • Broccoli – 3 Cups
  • Protein Shake – 1 Serving

Meal 3

  • Salmon – 8 Oz
  • Asparagus Tips – 8
  • Whole Eggs – 2
  • Rice Medley – 2 Cups
  • Broccoli – 3 Cups

Meal 4

  • Steak – 10 Oz
  • Baked Potato – 3
  • Asparagus Tips – 8
  • Orange Juice – 1 Glass

Meal 5

  • Casein Protein – 20 Grams
  • Egg Whites – 10

The Rock’s Meal Plan – 7 Meals per Day

Meal 1

  • C.O.D. – 10 Oz
  • Whole Eggs – 2
  • Oatmeal – 2 Cups

Meal 2

  • C.O.D. – 8 Oz
  • Sweet Potato – 12 Oz
  • Veggies – 1 Cup

Meal 3

  • Chicken – 8 Oz
  • White Rice – 2 Cups
  • Veggies – 1 Cup

Meal 4

  • C.O.D. – 8 Oz
  • Rice – 2 Cups
  • Veggies – 1 Cup
  • Fish Oil – 1 Tbsp

Meal 5

  • Steak – 8 Oz
  • Baked Potato – 12 Oz
  • Spinach Salad

Meal 6

  • C.O.D. – 10 Oz
  • Rice – 2 Cups
  • Salad

Meal 7

  • Casein Protein – 30 Grams
  • Egg White Omelet – 10 Egg Whites
  • Veggies (Peppers, Onions & Mushrooms) – 1 Cup
  • Omega 3 Fish Oil – 1 Tbsp

Hey, What About the Rock’s Workout Routine for the Upcoming Movie “Black Adam”

Yes, if you’re following him on Instagram, then this question may have popped into your mind as he has shared one or two posts about his workout plan.

But, he hasn’t shared the whole workout routine. So, for those who’re thinking of training like the Rock and wondering what exact workout routine he’s doing for his upcoming movie the “Black Adam,” we can only provide the one he has shared about it.

  • Monday – Back & Biceps
  • Tuesday – Shoulders (Assuming he’s doing on Tuesday or could be Wednesday)
  • Thursday – Back & Biceps
  • Friday – Chest & Triceps
  • Saturday – Legs
For Chest, he does three giant sets that include four different exercises per set that work from all the different angles.

3 Sets of a below giant set for Chest:

  • Fly movement
  • Chest Press
  • Incline Press
And, lastly, he finishes it with weighted dips till failure.

Likewise, he also does the same for Triceps that he calls smart protocol. He goes for three giant sets that include 4 different movements of Triceps.

Lastly, for the legs workout, his giant sets include:

  • Leg Curls or Leg Extensions
  • Compound Pressing Movement
  • Chain Lunges
  • Shark Pit Squats
  • Barbell Squats

The Rock’s Workout Playlist – Songs He Listens During Workout

If you want to find out what’s the rock’s workout playlist, what he listens to during his workout routines. Below is the Rock’s playlist that’s shared on Spotify. It includes around 30 tracks that he likes listening to during his workout session.

Song Name Album Artist
Coming Undone Coming Undone Eric Zayne
Riot Maker Everready Tech N9ne
All In A Day’s Work Compton Dr. Dre, Anderson, Paak, Marsha Ambrosius
Le Manu Le Manu Shepherds Reign
That’s My Shit That’s My Shit Dyve
‘Till I Collapse The Eminem Show Eminem, Nate Dogg
War Blood, Sweat And Years J.T. Money
Bezerk (feat. A$AP Ferg) Bezerk Big Sean, Hit-Boy, A$AP Fergq
Go Hard Go Hard Walter French, Lauren Hashian
Scorpion Scorpion Drake
Gripped Up COMMISSARY Casanova
Better Up Country Grammar Nelly, Murphy Lee, Ali
Back In Black Live And Inspired AC/DC
Rocky Mountain Way Live And Inspired Godsmack
So Sophisticated God Forgives, I Don’t (Deluxe Edition) Rick Ross, Meek Mill
Straight Out the Gate Something Else Tech N9ne, Krizz Kaliko, Serj Tankian
All Eyez On Me (ft. Big Syke) All Eyez On Me 2Pac, Big Syke
One Life, Last Breath Occupation Hazzard Boo-Yaa T.R.I.B.E.
One Bourbon, One Scotch, One Beer George Thorogood & The Destroyers George Thorogood & The Destroyers
Enter Sandman Metallica Metallica
Rock & Roll Band Boston Boston
I Stand Alone Faceless Godsmack
Alwayz Into Somethin’ Efil4zaggin N.W.A.
Paradise City Appetite For Destruction Guns N’ Roses
Jesus Just Left Chicago – 2006 Remaster Paranoid Black Sabbath
Killing In The Name Rage Against The Machine Rage Against The Machine
In The Air Tonight – 2015 Remastered Face Value (Deluxe Edition) Phil Collins
Fight The Power Fear Of A Black Planet Public Enemy
Tush – 2006 Remaster Fandango! (Expanded 2006 Remaster) Z.Z. Top

Some of the Things to Know About the Rock’s Gym

If you’re a Rock’s fan, then you might know or wonder about Iron Paradise. Yes, Iron Paradise is his gym, but he owns more than one gym. He has two permanent gyms, Iron Paradises. The first one is at his Miami mansion, and the newest one at his Virginia farm. And named it as his “Country Iron Paradise.”

facebook-the-rock
Now, something that may sound a bit odd, but yes, another third Iron Paradise travels with him wherever he goes for the extended shoot of television and movies. Around 50,000 pounds of different types of gym equipment are shipped or trucked to the location. He has a big crew to assemble the new workout space according to the Rock’s specification.
the rock johnson tweet
Some other exciting things about his home gyms are that they don’t have any mirrors because he believes that he can focus entirely on how his muscles feel and not how they look without mirrors. Though, it has kitchens so that he can have his pre-workout or post-workout meals. And, if you ever get access to it, you’ll be able to tell what The Rock is cooking. Lastly, his gym is more loaded with unique equipment compared to any commercial gym.

The Rock’s Accomplishment

Here below are the accomplishment of the Rock.

Movies

  • Beyond the Mat – Released in 1999
  • Longshot – Released in 2000
  • The Mummy Returns – Released in 2001
  • The Scorpion King – Released in 2002
  • The Rundown – Released in 2003
  • Walking Tall – Released in 2004
  • Be Cool – Released in 2005
  • Doom – Released in 2005
  • Gridiron Gang – Released in 2006
  • Reno 911!: Miami – Released in 2007
  • Southland Tales – Released in 2007
  • The Game Plan – Released in 2007
  • Get Smart – Released in 2008
  • Race to Witch Mountain – Released in 2008
  • Planet 51 – Released in 2009
  • Tooth Fairy – Released in 2010
  • Why Did I Get Married Too? – Released in 2010
  • The Other Guys – Released in 2010
  • You Again – Released in 2010
  • Faster – Released in 2010
  • Fast Five – Released in 2011
  • Journey 2: The Mysterious Island – Released in 2012
  • Snitch – Released in 2013
  • G.I. Joe: Retaliation – Released in 2013
  • Pain & Gain – Released in 2013
  • Fast & Furious 6 – Released in 2013
  • Empire State – Released in 2013
  • Hercules – Released in 2014
  • Furious 7 – Released in 2015
  • San Andreas – Released in 2015
  • Central Intelligence – Released in 2016
  • Moana – Released in 2016
  • The Fate of the Furious – Released in 2017
  • Baywatch – Released in 2017
  • Jumanji: Welcome To The Jungle – Released in 2017
  • Jumanji: The Next Level – Released in 2019
  • Black Adam – Upcoming Movie

Awards Won by the Rock

  • 1991 – N.C.A.A. National Championship (Member of the Miami Hurricanes)
  • 2001 – Teen Choice Awards (Choice Movie Villain)
  • 2012 – CinemaCon Action Star of the Year
  • 2013 – Kids Choice Awards (Favorite Male Butt Kicker)
  • 2016 – People’s Choice Award (Favorite Premium Cable T.V. Actor)
  • 2016 – Mr. Olympia ICON Award
  • 2016 – People Magazine Sexiest Man Alive
  • 2017 – Star on the Hollywood Walk of Fame

Wrapping Up

The Rock hasn’t built his massive aesthetic physique overnight. He has spent a lot of time behind it. Whether he’s training for the movie or simply working out, Dwayne “The Rock” Johnson has kept moving mountains.

However, if you’re interested in following his workout routine or having a question like how to train like the rock or curious to know what he eats to keep up with his massive physique, then we hope this article may have proved helpful.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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