Dwayne Johnson Workout

dwayne johnson workout

Dwayne Johnson Workout

I’ve talked a lot recently about celebrity workouts, and even addressed some celebrity diets.

So I thought I’d wrap things up with one of the most intense celebrity workout and diet plans – courtesy of Dwayne “The Rock” Johnson.

This guy’s known for his massive muscles, so he must be doing something right at the gym.But he hasn’t always been so chiseled.

Long before his acting career, Dwayne Johnson was a lineman for the University of Miami. Back then, he weighed in at 280 lbs, later dropping to 260 lbs as a wrestler in the WWE. But today’s he’s a ripped 225 lbs.

What did it take? A lot of hard work and discipline, of course, and the right workout and diet. For his Hollywood career, Dwayne Johnson lost 25 lbs and 7% body fat in only 4 months!

So here’s a workout and diet plan to get you big and ripped like Dwayne Johnson. Ready for this?

The Dwayne Johnson Workout

Dwayne Johnson’s intense 4-month workout involved working out every muscle group 3 times a week! This helped him get ripped and burn excess fat at the same time. He also got more intense with his cardio. Here’s the routine:


Focus Muscle Groups: Chest, Upper Back, Lower Back, Biceps, Calves
5 sets at 15-20 reps with 30 second rest between

Cardio: 3 minute warm-up, 15 minutes high intensity, 3 minute cool down


Focus Muscle Groups: Quads, Hamstrings, Abs & Obliques, Shoulders, Triceps
5 sets at 15-20 reps with 30 second rest between

Cardio: 3 minute warm-up, 15 minutes high intensity, 3 minute cool down

The trick? Change it up!

Dwayne avoided plateaus by constantly adjusting rest periods, amount being lifted, speed of lifts, and number of sets and reps performed. My advice is to change at least one of these components for all workouts once a week.

The Dwayne Johnson Workout Diet

As for his diet, Dwayne took things pretty seriously. Remember, losing 7% body fat in only 4 months is no easy task.

His diet consisted of 6 meals a day. He always made sure to include high amounts of protein, healthy carbs, veggies, and very small amounts of fat and sugar.

But it wasn’t easy getting enough protein to sustain such an intense workout schedule. If you want to see results like Dwayne Johnson, make sure you drink a protein shake right after your workouts. Check out Gaspari Nutrition Myofusion. It tastes great and is one of my personal favorites.

I’d also recommend USPLabs Jack3d, a pre-workout booster to help you get that extra pump, and Scivation Xtend to improve muscle recovery and endurance.

So there you have it, an intense workout and diet plan to get you ripped like Dwayne Johnson. Remember, hit the gym hard, hit it often, and change things up!

Have any questions or feedback about the Dwayne Johnson Workout? Please leave a comment below…

Share This:

Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. If I want to be like him do I need to eat a lot . And what dumbells should I lift.plzzz answer I keep asking in YouTube…… If I want personal tranner to train me how can I ask him that I want body like this guy how shOuld I deceive his body type pizazz

    • Hi there, yes you definitely need to eat a lot of food if you want to gain muscle mass like him. With respect to the weights you just need to increase it every week and push yourself quite hard so that if you are aiming for 8 reps the last one should be almost impossible. Sorry your last question is really hard to answer without writing a book for you, not that easy for me to say.


Submit a Comment

Your email address will not be published. Required fields are marked *

Join over 50,000 people
who get latest weight
loss and training tips!

Free Recipes!

Sign up to the weekly Weight Loss & Training Newsletter & get a 50 Smoothie Recipes PDF for FREE!