Dwayne “The Rock” Johnson Workout Routine

WWE and Hollywood superstar Dwayne “The Rock” Johnson lends an insight into his workout routine. The Rock noticed that Hollywood stars had a lean and athletic look, so Dwayne spent time with his personal trainer in the gym and modified his workout to lose 25 lbs in 3 months, trimming his weight down to 220 lbs. His main aim was to lose fat fast. His height is 6’5″


The Rock : Workout Routine

The Rock Workout Video 1

Workout Video 2

Workout Video 3

To lose excess weight, The Rock changed his workout routine to work on each body part 3 times a week, which meant he lost body fat despite skipping cardio. He also changed his bodybuilding workouts repeatedly to avoid plateaus.

Dwayne Johnson’s workout routine stresses on a lot of cardio with resistance training, weights, and core training. The Rock trains 6 days per week with Sunday as a rest dayWorking out has always been an important part of his life.


Monday, Wednesday, Friday:

  • Cardio : 5 minutes to warm-up, 12 minutes of high intensity cardio, 5 minutes for a cool down.

Tuesday, Thursday, Saturday:

  • Quads, hamstrings, shoulders, triceps : 5 sets each, 15-20 reps, 30 second rest periods.
  • Cardio : 5 minutes to warm-up, 12 minutes of high intensity cardio, 5 minutes for a cool down.



3 thoughts on “Dwayne “The Rock” Johnson Workout Routine

  1. Ester Hsiao

    Dude.. I am not much into reading, but somehow I got to read lots of articles on your blog. Its amazing how interesting it is for me to visit you very often. -


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