- ‘Blood, Sweat and Respect
- The first two you give,
- The last one you earn’
Dwayne ‘The Rock’ Johnson lives by these words. The most electrifying Superstar in the history of WWE is back with his fitness regime for 2019. The people’s champion is on a mission to inspire all around him to switch to a healthier and stronger lifestyle. The Rock hits the gym six times a week and then works out as if there is no tomorrow. He is really the epitome of strength and weakness.
But how did he reach there? Certainly not by just going to the gym. No, Rock’s daily fitness regime doesn’t start at the gym. It starts as soon as he wakes up. His morning starts at 4:00 am. On some days he ties up his running shoes and goes for a run around the neighborhood. Once he’s completed running, he eats breakfast. It’s after the breakfast, Johnson gets the gym.
Rock dedicates a full sequence to a specific area of the body each day. Although the exercises change depending on his goals what that remains sains is 4 sets and 12 reps with a 60-90 second rest period.
Table Of Contents
Dwayne ‘The Rock’ Johnson’s Weekly Workout Chart
| Day 1 | Legs |
| Day 2 | Back |
| Day 3 | Shoulder |
| Day 4 | Arms/Abs |
| Day 5 | Legs |
| Day 6 | Chest |
| Day 7 | Rest |
Day 1: Legs
| Exercise | Sets X Reps |
| Running 30-50 minutes | Outside or on a treadmill |
| 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: Back
| Exercise | Sets X Reps |
| Running 30-50 minutes | Outside or on a treadmill |
| 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: Shoulders
| Exercise | Sets X Reps |
| Running 30-50 minutes | Outside or on a treadmill |
| 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: Arms/Abs
| Exercise | Sets X Reps |
| Running 30-50 minutes | Outside or on a treadmill |
| 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: Legs
| Exercise | Sets X Reps |
| Running 30-50 minutes | Outside or on a treadmill |
| 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 6: Chest
| Exercise | Sets X Reps |
| Running 30-50 minutes | Outside or on a treadmill |
| 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 |
Day 7: Rest
Day 7 is The Rock’s rest day. It is usually made of cheat meals and relaxing after a week’s hard work.
Let’s smell…What The Rock is Cooking!
Here’s an example of how The Rock’s meal-by-meal full day of eating looks like.
- Meal 1 – 280-gram steak filet, 4 egg whites, 140-gram oatmeal, 1 glass of watermelon juice
- Meal 2 – 220-gram chicken, 2 cups white rice, 1 cup broccoli or a mixture of bell pepper, mushrooms, broccoli, and a protein shake
- Meal 3 – 220-gram halibut, 2 cups white rice, 1 cup asparagus
- Meal 4 – 220-gram chicken, 1 cup broccoli, 350 gram baked potato
- Meal 5 – 220-gram halibut, 1 cup white rice, 1 cup asparagus
- Meal 6 – 280-gram steak filet, 250 gram baked potato, 1 salad
- Meal 7 – 20-30 gram casein protein supplement, 10 egg whites
Visit our website for more such amazing content including this week’s RAW Results.
