Dwayne Johnson Workout

Dwayne Johnson Workout

Dwayne Johnson Workout goals are something to admire. Dwayne Johnson also is known as The Rock is a beast when it comes to working out and diet. The athlete who turned a WWE sensation is a role model for many. From his eyebrow lift to his catchphrases like “If you smell what The Rock is cooking?

John started his career from WWE former called WWF. He made his name through his eye-catching personality.

In the past, he was not as ripped as he’s now. Dwayne is an example that hard work pays off. He has spent some time behind the bars too. Dwayne has seen poverty and stuff that one can’t even imagine. He decided to step in the body-building industry. It was coming to limelight back then. So Dwayne decided to give it a go. He wanted to get out of this poverty. He wanted to make a name of himself. After retiring from WWE, Dwayne decided to enter Hollywood which turned out to be pretty good for him. Now he has a charisma of his own. He has a personality, a lifestyle everyone desires and think of.

Dwayne Johnson Workout Routine:

Johnson’s day starts when half of the population is still asleep. While the Rock is riled up stretching his big muscles taking deep breaths from his lungs to suck some fresh city air. Now the street lights are off and he’s charged up running down the street with his headphones on.

Dwayne Johnson Workout routine

Johnson’s running is intense after he’s done running, you can pour a bucket of water from his tank top. But he’s far from exhausted even after a massive amount of running. Getting up early is a nightmare for most of the people but Johnson says it riles him up for the whole day.

Dwayne Johnson workout starts with training his chest and back as the bigger body parts, after that he trains smaller muscles groups, so he can recover his body from those major lifts.


Dwayne Johnson Workout Plan:

Johnson uses a pyramid structure. Starting with a higher amount of repetitions, and a lower amount of weight. Then, each week increasing the weight and decreasing the repetitions.

Dwayne Johnson Workout plan

Adding weight each week. After a month, he starts with a higher amount of repetitions but this time lifting heavier weight too. On biceps day, he usually lifts heavier weight to get the pumps.


Dwayne Johnson Workout Playlist:

We are not able to lift like “The Rock” but we certainly can get his playlist to get us pumped and energetic.

His list included 11 songs, which fans can find on iTunes. The songs include:


Dwayne Johnson Workout playlist

  • Straight Out The Gate” by Tech9ne
  • Smokin‘” by Boston
  • Boyz In The Hood” by NWA
  • Last One Standing” by Mayday
  • Soul Man” by Blues Brothers
  • Black Skinhead” by Kanye West
  • Rocky Mountain Way” by Joe Walsh
  • Down With The Sickness” by Disturbed
  • Runaway Baby” by Bruno Mars


Dwayne always motivates his fans with something new because he loves his fans. It can be his playlist, his dedication, or his motivational words that keep people going. He has shared his playlist in the past too.


Dwayne Johnson Workout and Diet:

Meal #1

  • 10 oz steak
  • 2 cups oatmeal
  • 3 egg whites
  • 1 whole egg
  • 1 glass watermelon juice

Meal #2

  • 2 servings chicken
  • 2 bell peppers
  • 3 cups mushrooms
  • 3 cups broccoli
  • 1 protein shake

Meal #3

  • 8 oz salmon
  • 8 asparagus tips
  • 2 whole eggs
  • 2 cups rice medley
  • 3 cups broccoli

Meal #4

  • 10 oz steak
  • 3 baked potatoes
  • 8 asparagus tips
  • 1 glass orange juice

Meal #5

  • 20 grams of casein protein
  • 10 egg whites



Dwayne Johnson Workout Motivation:

Johnson is going hard at himself in this quarantine. Just after the lock-down, he will be working for his next Netflix Project Red Notice and DC movie Black Adam.


Dwayne Johnson Workout motivation

Johnson loves his fans and often shares his workout and diet routines on Instagram. But in this lock-down, he is not going to share any training video because he doesn’t want anyone to know that people are lacking something because of him. Just because he is lucky enough to own his gym. He doesn’t want to show off that he’s lucky.

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