How Does It Look One Training Week With Dwayne “The Rock” Johnson

Johnson hits the gym five days per week, usually focusing on one body part per day. At 40, he’s a seasoned, instinctive trainer. “I go by feel,” he says, and notes that when he’s in the gym it’s all business. “I have my headphones on. I’m listening to my music. I’m 100% focused. There’s no wasted time and no wasted effort when it comes to me and the weights.” And The Rock’s favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

Dwayne Johnson’s workout is always evolving as he constantly tweaks it and tries new things. Typically, though, he likes to hit big muscle groups once a week and smaller muscles (biceps, triceps and calves) twice. For each set he starts with relatively high reps, about 15, and does fewer reps as he progresses to heavier weight. He performs a drop set on the last set of nearly every exercise. Rest periods are short (30–60 seconds) to maintain his conditioning. The following is a typical shoulder workout, it takes about 1,75 hours from start to finish.

This is a muscle building workout routine used by The Rock, Dwayne Johnson.

  • Day 1 – Shoulders
  • Day 2 – Back
  • Day 3 – Legs
  • Day 4 – Arms
  • Day 5 – Chest

Day 1: Shoulders

Exercises            

  • Seated Military Press Machine 3 x 21
  • Dumbbell lateral raise 3 x 8
  • Dumbbell front raise 3 x 8
  • Rear delt cable raise 5 x 12-10-8-6-4
  • Hammer strength shrug 5 x 12-10-8-6-4
  • 4 way neck machine 4 x 12

Day 2: Back

Exercises            

  • Wide grip lat pull down 5 x 12-10-8-6-4
  • Close grip lat pull down 5 x 12-10-8-6-4
  • 1 arm seated row machine 4 x 12
  • Back extension 4 x 15-15-12-12

Day 3: Legs

Exercises            

  • Leg press 4 x 25-20-18-16
  • Smith machine lunge 4 x 8
  • Leg curl 4 x 12-10-8-6
  • Standing calf raise 6 x 16

398994_10151477877329384_147482634_n

Day 4: Arms

Exercises            

  • Alternating Dumbbell Curl 5 x 12-10-8-6-4
  • Preacher Machine Curl 6 x 12-10-8-6-4
  • Cable Triceps Extension 5 x 12-10-8-6-20
  • Overhead cable extension 4 x 12-10-8-20
  • 1 arm reverse grip triceps extension 2 x 15

Day 5: Chest

Exercises            

  • Incline Dumbbell Press 5 x 12-10-8-6-4
  • Dumbbell bench press 5 x 12-10-8-6-4
  • Cable crossovers 4 x 12
  • Pushups 4 x 15

Abs are trained 2 times per week, usually some weighted crunches on a swiss ball.