Dwayne Johnson (The Rock’s) Weekly Workout Routine

Dwayne Johnson (The Rock's) Weekly Workout Routine

Dwayne Johnson (The Rock’s) Weekly Workout Routine!

Dwayne Johnson who also goes by his ring name “The Rock” is a very popular movie actor and professional wrestler.

Ever since he left professional wrestling he has had his wrestling name stick with him.

What makes him stand out from the rest of the movie actors is his muscular physique.

For many years, Dwayne has been working hard in the gym to achieve the body he has today.

He trains hard on a weekly basis and sticks to a healthy diet.

In this article we bring you Dwayne’s weekly workout schedule so you can try it out for yourself!

One thing that you will notice throughout his weekly training schedule is that he does 30-50 minutes of cardio on certain day’s.

The reason Dwayne can maintain a certain level of leanness to his physique is by maintaining cardiovascular endurance exercise’s in his program.

See his workout routine below:

Day 1: Legs

Running, Treadmill – 1 set of 30-50 minutes

Barbell Walking Lunge  – 4 sets of 25 reps

Leg Press – 4 sets of 25 reps

Leg Extensions – 3 sets of 20 reps
Barbell Squat – 4 sets of 12 reps
Hack Squat – 4 sets of 12 reps
Hack Squat (single legged) – 4 sets of 12 reps

Romanian Deadlift – 4 sets of 10 reps

Seated Leg Curl – 3 sets of 20 reps

Thigh Abductor – 4 sets of 12 reps

Day 2: Back

Running, Treadmill – 1 set of 30-50 minutes

Wide-Grip Lat Pulldown – 4 sets of 12 reps

Bent Over Barbell Row – 4 sets of 12 reps

One-Arm Dumbbell Row – 4 sets of 12 reps

Barbell Deadlift – 3 sets of 10 reps

Pullups – 3 sets (to failure)

Dumbbell Shrug – 4 sets of 12 reps

Inverted Row – 3 sets (failure)

Hyperextensions (Back Extensions) – 4 sets of 12 reps

Day 3: Shoulders

Running, Treadmill – 1 set of 30-50 minutes

Dumbbell Shoulder Press – 4 sets of 12 reps

Standing Military Press – 4 sets of 12 reps

Front Dumbbell Raise – 4 sets of 12 reps

Side Lateral Raise – 4 sets of 12 reps

Reverse Machine Flyes – 4 sets of 15 reps

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


Also check out “John Cena’s Workout Routine!”


Day 4: Arms/Abs

Running, Treadmill – 1 set of 30-50 minutes

Dumbbell Bicep Curl – 4 sets of 15 reps

Hammer Curls – 4 sets of 15 reps

Spider Curl – 4 sets (to failure)

Triceps Pushdown – 4 sets of 15 reps

Overhead Triceps – 3 sets of 15 reps

Hanging Leg Raise – 4 sets of 20 reps

Rope Crunch – 4 sets of 20 reps

Russian Twist – 4 sets of 20 reps

Day 5: Legs

Running, Treadmill – 1 set of 30-50 minutes

Barbell Walking Lunge – 4 sets of 25 reps

Leg Press – 4 sets of 25 reps

Leg Extensions – 3 sets of 20 reps

Barbell Squat – 4 sets of 12 reps

Hack Squat – 4 sets of 12 reps (single leg)

Hack Squat – 4 sets of 12 reps

Romanian Deadlift – 4 sets of 10 reps

Seated Leg Curl – 3 sets of 20 reps

Thigh Abductor – 4 sets of 12 reps

Day 6: Chest

Running, Treadmill – 1 set of 30-50 minutes

Barbell Bench Press – Medium Grip – 4 sets of 12 reps

Incline Dumbbell Press – 4 sets of 12 reps

Dumbbell Bench Press – 4 sets of 12 reps

Flat Bench Cable Flyesv 4 sets (to failure)

Incline Hammer Curls – 4 sets of 12 reps

Dips – Chest Version – 4 sets (to failure)

Dwayne Johnson (The Rock's) Weekly Workout Routine

Day 7: Rest

via Bodybuilding.com

Go to next page for printable workout script…

Be the first to comment

Leave a Reply

Your email address will not be published.


*