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Dwayne Johnson Workout: Get a Body like The Rock

From Baywatch to Hercules and now his latest blockbuster, Rampage – Dwayne “The Rock” Johnson has become one of the most recognisable and distinguished actors of all time. There’s no denying he’s cast for his imposing figure, which has spurred young men the world over to aim for a powerful looking physique. In this post, we’re going to discuss what this ‘powerful physique’ is all about, how you can go about developing this look and what sort of workouts you should prioritise to develop The Rock’s larger than life stature!


The Rock’s overall physique is no doubt impressive, but it’s the thickness of his shoulder girdle that really sets him apart from the rest. He’s incredibly broad set, with very dominant traps and delts, both of which are complemented by his huge back and tree trunk core.

Johnson’s also a massive advocate of everyone’s favourite day… Leg day! He’s previously stated leg training is his favourite type of training – and with a meaty set of quads – it’s obvious he’s telling the truth.


The Rock – and a number of other Hollywood action stars – represent a seriously thick physique marked by sheer power and strength. For decades, bodybuilding has been the dominant set of ideas when it comes to male physique. However, Johnson looks less like a bodybuilder and more like a high-level powerlifter or weightlifter.

Is it possible we’re about to see a shift in men’s body goals? Like when Arnold Schwarzenegger popularised the bodybuilding physique in the 1980s? It’s too early to say really. However, what we’re seeing right now is strength and power embodied in a mainstream role model for the first time in a long time.

The training plan we’ve put together is perfect for building an imposing physique that commands respect and is all about the ‘go’ as much as it is the ‘show’.


To get The Rock’s mountainous look – which he’s been developing since his big screen debut back in 2001 – you’re going to need to shift some big weights. And we mean BIG! The plan we’ve put together takes this into account. You need big weights to build strength and a high amount of reps to build the huge amount of muscle necessary to get so big.

This means you need to focus on your strength first and then hammer home the reps until you’re burning and sore. Strength exercises – especially big, multi-joint compound movements – will ensure you see balanced growth from your training. If anything, The Rock’s physique is balanced and functional – he looks like he carries trees up mountains and wrestles bears for a living.

Do not skip your core work, high rep sets or conditioning. These will keep your core strong, grow your muscles and ensure you stay in great shape while building muscle.

This routine is full-body – meaning you’ll be training all the muscle groups every session – split into two days. The first day (A) focuses more on strength while the second (B) concentrates on getting huge and maintaining condition. On the third day you’ll need to rest, recuperate and recover.

Don’t focus on rest too much for this routine: you should keep rest low on the hypertrophy exercises but when working for maximal strength it’s important to take the time you need. Focus on going when you feel ready and able: good movements and getting all your reps in matters more than anything else with these big compounds.

1. Back Squat – 4 sets of 6
2a. Overhead Press – 4 sets of 6
2b. Lateral Raises – 4 sets of 12
3. Deadlift – 3 sets of 6
4. Dips (with Chains if you can!) – 4 sets to failure
5. Dumbbell Row – 4 sets of 15 (90s rest)
6. Weighted Planks – 5 sets of 20 seconds (90s rest)
7. Leg Raises (or Knee Tucks) – 5 sets of 15 (90s rest)

1. Bulgarian Split Squat – 4 sets of 12 (90s rest)
2. Bench Press – 4 sets of 6
3. Reverse Flye – 3 sets of 12 (60s rest)
4. Yates Row – 3 sets of 10 (90s rest)
5. Dumbbell Curl – 4 sets of 15 (90s rest)

1. Sled Push + Sled Row – 4 sets of 1 length (each)
2. Battle Ropes – 6 sets (EMOM) 20-seconds
3. Dumbbell Farmers Walk – 4 sets of 1 length


Matching The Rock’s sheer size and muscle mass will be no easy feat. It’s taken Johnson years of hard training and a dietary focus to get where he is today. You’ll have to eat big to gain his size and strength – this isn’t a training routine for cutting!

Make sure you eat plenty of high-quality proteins and carbohydrates to fuel your recovery and growth. You’ll also need high-quality fats, veggies and plenty of sleep to ensure your body has the best chance to heal, grow and develop.

Optimising your recovery through sleep, diet and supplementation will be your key to success. Your training sessions will be tough and you’ll need to make sure you’re well-rested and fed to ensure you can progress from each A-session to the next.


The hallmark of a body like The Rock’s is putting in the hard work when it’s required and having the discipline to go hard on the basics when you’re not training. In many ways, this has potential to be a huge change for men looking for new body goals and inspirations.

If you’re looking for a body that says no-nonsense and strong as they come, follow this approach and work hard – because there are no shortcuts!



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