How To Train Like Dwayne “ The Rock” Johnson | Homefitness

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date Jan 26, 2023

Dwayne Johnson once said, “ If something stands between you and your success, move it. Never be denied”. He is one man that inspires people of all ages, genders and fitness levels all around the world to get up, get moving and never stop working towards their health and wellness goals. And, if there is one actor that has definitely made it big, it is surely Dwayne "The Rock" Johnson and by big, we mean physically and on the big screens.

 

The Rock works out diligently 6 days a week, for at least 3 to 4 hours to get to where he is now. He would usually split his days into legs, back, shoulders, arms/abs, and chest and works out in the morning, starting the day with the right mindset.

 

When it comes to training for his acting roles, The Rock uses a system called pyramiding which essentially means starting off with a higher amount of reps and a lower weight, then slowly changing each week to include higher loads and fewer reps. This usually means for the first week, he’ll do 4 sets of 12 reps followed by 10 reps with a higher weight and so on until a month has passed. Once a new month begins, Johnson once again starts with 12 reps, but this time with a higher weight.

 

Learn More: 7 Steps To Train like Sang Chi, Marvel's Latest Superhero

 

Another fun fact is the amount of cardio he puts into this routine. Although cardio would not normally be associated with being bulky, Dwayne Johnson maintains up to an hour of some kind of cardio daily. Cardio helps keep his body looking shredded and definitely helps when it comes to muscular endurance.

 

Since his workouts deal with huge amounts of volume, do make sure to use weight suitable to your progress and ability. It’ll help keep track of your performance, giving you a gauge of whether you should add or remove any weight the next time you do the routine. Also, ensure proper rest and sufficient carb intake to fuel you through your workout.

 

From his respected diligence in the gym to his ever-growing popularity as an actor and a fitness professional, failure is never in his book. If you want to look ripped like The Rock, here's the workout you can follow.

 

Day 1

  • Running 30-50 minutes

  • Barbell Walking Lunge – 4 sets x25 reps

  • Leg Press – 4 sets x 25 reps

  • Leg Extensions – 3 sets x 20 reps

  • Barbell Squats – 4 sets x 12 reps

  • Hack Squats – 4 sets x 12 reps

  • Romanian Deadlift – 4 sets x 10 reps

  • Seated Leg Curls – 3 sets x 20 reps

  • Thigh Abductor – 4 set x 12 reps

Day 2 

  • Running 30-50 minutes

  • Wide-Grip Lat Pulldown – 4 sets x 12 reps

  • Bent-Over Barbell Row – 4 sets x 12 reps

  • One Arm Dumbbell Row – 4 sets x 12 reps

  • Barbell Deadlift – 3 sets x 10 reps

  • Pull-Ups – 3 sets

  • Dumbbell Shrug – 4 sets x 12 reps

  • Inverted Row – 3 sets

  • Hyperextension – 4 sets x 12 reps 

Day 3

  • Running 30-50 minutes

  • Dumbbell Shoulder Press – 4 sets x 12 reps

  • Standing Military Press – 4 sets x 12 reps

  • Front Dumbbell Raise – 4 sets x 12 reps

  • Side Lateral Raise – 4 sets x 12 reps

  • Reverse Machine Flyes – 4 sets x 15 reps

  • Seated Bent-Over Rear Delt Raise – 4 sets x 12 reps

Day 4

  • Running 30-50 minutes

  • Dumbbell Bicep Curl – 4 sets x 15 reps

  • Hammer Curls – 4 sets x 15 reps

  • Spider Curl – 4 sets x 12 reps

  • Triceps Pushdown – 4 sets x 15 reps

  • Overhead Triceps – 3 sets x 15 reps

  • Hanging Leg Raise – 4 sets x 20 reps

  • Rope Crunch – 4 sets x 20 reps

  • Russian Twist – 4 sets x 20 reps

Day 5 

  • Running 30-50 minutes

  • Barbell Walking Lunge – 4 sets x 25 reps

  • Leg Press – 4 sets x 25 reps

  • Leg Extension – 3 sets x 20 reps

  • Barbell Squat – 4 sets x 12 reps

  • Hack Squat – 4 sets x 12 reps

  • Romanian Deadlift – 4 sets x 10 reps

  • Seated Leg Curl – 3 sets x 20 reps

  • Thigh Abductor – 4 sets x 12 reps

Day 6

  • Running 30-50 minutes

  • Barbell Bench Press, medium grip – 4 sets x 12 reps

  • Incline Dumbbell Press – 4 sets x 12 reps

  • Dumbbell Bench Press – 4 sets x 12 reps

  • Flat Bench Cable Flyes – 4 sets x 15 reps

  • Incline Hammer Curls – 4 sets x 12 reps

  • Dips, Chest Version – 4 sets x 10-12 reps

 

On day 7, Johnson allows his body to rest and recover. Although he prefers running outdoors, you can change it up by running on a treadmill and adding resistance or incline it to take your routine to a whole new level. For exercises that include weight plates and olympic weights, we would suggest starting out with the smallest weight and moving up gradually as you become more familiar with the routine.

 

If you would like to purchase any of these exercise equipment in Singapore, you have definitely arrived at the right place. At Homefitness, we have everything you need to look ripped like your idol. Contact us today to know more!