For a jacked figure like actor and former WWE athlete Dwayne ‘The Rock’ Johnson, a proper diet and workout plan is essential. Alongside his films like Moana, The Fast and The Furious franchise, and Baywatch, The Rock is known for his iconic ripped physique. But he didn’t achieve his namesake appearance overnight – The Rock’s workouts have consisted of thousands of hardcore hours in the gym and a regimented diet (with the occasional cheat day!).
Dwayne Johnson has always been happy to share the secrets to his aesthetic success, regularly sharing fitness videos to his YouTube and Instagram. He recently shared the training regime he used to get into rock hard (pardon the pun) shape for his role as Dr. Bravestone in the Jumanji movies.
The workouts are traditional bodybuilding routines, involving lots of isolation work designed to target both major muscle groups and individual muscles (Find out how to do cardio without losing muscle here). Now, we can’t promise this workout will take you to The Rock levels of insane physicality, but you’ll definitely get ripped by sticking to it. Johnson doesn’t list the weights he uses, but then again, he’s The Rock; so just pick a weight level you’re comfortable with. We’d recommend accompanying this intense workout with MACROS MUSCLE GAIN meals, which are protein and carb-packed to help you refuel and make those gains.
DAY 1 – BACK
- 1-arm lat pulldown: 3 sets x 15 reps
- Reverse-grip cable pulldown: 3 sets x 12 reps
- One-arm dumbbell row (two-second pause at top): 4 sets x 12 reps
- Charles Glass-style hammer high row: 4 sets x 12 reps
- Wide-grip cable rows (using pulldown bar): 4 sets x 12 reps
- Rope pullovers: 4 sets x 12 reps
- Hyperextensions (with hands behind head): 3 sets x 15 reps
- Dumbbell shrugs: 4 sets x 20 reps
DAY 2 – CHEST
- Standing cable fly: 7 sets x 15 reps
- Incline fly (using a Star Trac machine or incline cables): 4 sets x 12 reps
- 1-arm incline press: 3 sets x 15 reps
- Flat dumbbell press (palms facing together): 3 sets x 12 reps
- Flat dumbbell fly: 4 sets x 12 reps
- Pushups to failure
DAY 3 – LEGS
- Barbell glute bridge: 4 sets x 12 reps (hold last rep for 10 seconds)
- Single-leg leg extension: 3 sets x 20 reps
- Leg press: 4 sets x 25 reps (rest 90 seconds between sets)
- Walking lunges: 3 sets x 24 reps
- Vertical leg press: 3 sets x 20 reps (rest 60 seconds between sets)
- Single-leg lying leg curls (can subsititute with seated leg curls): 4 sets x 15 reps
- Glute-ham raises: 4 sets x 8–12 reps
DAY 4 – SHOULDERS
- Reverse fly machine: 5sets x 15reps
- Incline bench bent lat raise: 4sets x 12reps
- Dumbbell lateral shoulder raises 3sets x 25reps
- Dumbbell front raise: 4sets x 10reps
- Standing dumbbell shoulder press: 4sets x 20reps
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