Dwayne Johnson Workout Plan

4 Weeks / 5 Days per Week / Expert

13 ratings

Workout Summary

While reaching the size of a professional wrestler like Dwayne Johnson may not be your goal, you can definitely learn some tricks for getting a seriously sculpted, yet massive build from following his series of weight lifting workouts. If you're looking to build a ripped physique and put on serio... more

While reaching the size of a professional wrestler like Dwayne Johnson may not be your goal, you can definitely learn some tricks for getting a seriously sculpted, yet massive build from following his series of weight lifting workouts. If you're looking to build a ripped physique and put on serious mass, the Dwayne Johnson workout is just what you're looking for.

The Dwayne Johnson diet and workout may appear similar to other workouts at the outset. It covers all your major muscle groups with heavy emphasis on core training. It is definitely best performed in a gym since the Dwayne Johnson workout routine relies on many weight lifting machines, as well as free weights.

Mixing in Supersets

These workouts alternate between standard sets and super sets. This combination is Dwayne Johnson's key to building mass while still maintaining a highly toned shape. A good dash of cardio is thrown in as well to burn off some extra calories.

Carefully tracking your weight levels and increasing them over time will help you get Dwayne’s trademark “muscles ripping out of your shirt” look.

Sticking to the Dwayne Johnson workout plan for a few weeks will produce some serious results. Of course, diet is also an important factor. When Johnson started his career as a professional wrestler, he was big but not ripped. He regularly indulged in pizza and other unhealthy foods.

It took a serious diet plan to get his leaner look which he now maintains. The Dwayne Johnson diet works in harmony with the workout to get this lean but large look.

Dwayne Johnson Diet Habits

The Dwayne Johnson diet plan focuses on high protein, low-fat meats like chicken, fish, and eggs. These high protein and vitamin-rich foods give your body the building blocks it needs put on some serious lean muscle mass. Healthy carbohydrates and limited fats give you the energy you need to push yourself through these hardcore workouts.

Fiber also plays an important factor in Dwayne Johnson’s diet plan. Fiber helps cleanse your system and has numerous health benefits.

Success from Hard Work

You don’t get the nickname Dwayne “the Rock” Johnson just for hitting the gym a few times a week. The Dwayne Johnson workout routine will get you there if you stick to it and combine it with the diet plan.

As with any workout plan, you’ll need to focus on your form and stretch properly. Injury will set back your fitness goals by weeks or even months.

Take a look into these detailed Dwayne Johnson workout routines. Stick to them and you’ll find yourself increasing in size, mass, and also being better equipped for sports of all types. Start training like Dwayne Johnson today!

Dwayne Johnson Workout Plan

4 Weeks / 5 Days per Week / Expert

13 ratings
Dwayne Johnson Workout Plan

Dwayne Johnson Workout Plan

4 Weeks / 5 Days per Week / Expert

13 ratings

Workout Summary

While reaching the size of a professional wrestler like Dwayne Johnson may not be your goal, you can definitely learn some tricks for getting a seriously sculpted, yet massive build from following his series of weight lifting workouts. If you're looking to build a ripped physique and put on serio... more

While reaching the size of a professional wrestler like Dwayne Johnson may not be your goal, you can definitely learn some tricks for getting a seriously sculpted, yet massive build from following his series of weight lifting workouts. If you're looking to build a ripped physique and put on serious mass, the Dwayne Johnson workout is just what you're looking for.

The Dwayne Johnson diet and workout may appear similar to other workouts at the outset. It covers all your major muscle groups with heavy emphasis on core training. It is definitely best performed in a gym since the Dwayne Johnson workout routine relies on many weight lifting machines, as well as free weights.

Mixing in Supersets

These workouts alternate between standard sets and super sets. This combination is Dwayne Johnson's key to building mass while still maintaining a highly toned shape. A good dash of cardio is thrown in as well to burn off some extra calories.

Carefully tracking your weight levels and increasing them over time will help you get Dwayne’s trademark “muscles ripping out of your shirt” look.

Sticking to the Dwayne Johnson workout plan for a few weeks will produce some serious results. Of course, diet is also an important factor. When Johnson started his career as a professional wrestler, he was big but not ripped. He regularly indulged in pizza and other unhealthy foods.

It took a serious diet plan to get his leaner look which he now maintains. The Dwayne Johnson diet works in harmony with the workout to get this lean but large look.

Dwayne Johnson Diet Habits

The Dwayne Johnson diet plan focuses on high protein, low-fat meats like chicken, fish, and eggs. These high protein and vitamin-rich foods give your body the building blocks it needs put on some serious lean muscle mass. Healthy carbohydrates and limited fats give you the energy you need to push yourself through these hardcore workouts.

Fiber also plays an important factor in Dwayne Johnson’s diet plan. Fiber helps cleanse your system and has numerous health benefits.

Success from Hard Work

You don’t get the nickname Dwayne “the Rock” Johnson just for hitting the gym a few times a week. The Dwayne Johnson workout routine will get you there if you stick to it and combine it with the diet plan.

As with any workout plan, you’ll need to focus on your form and stretch properly. Injury will set back your fitness goals by weeks or even months.

Take a look into these detailed Dwayne Johnson workout routines. Stick to them and you’ll find yourself increasing in size, mass, and also being better equipped for sports of all types. Start training like Dwayne Johnson today!

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Cable Machine
  • Treadmill
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Roman Chair
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Delt Row and Dumbbell shrug, start at 12 or 15 and work your way down in repetitions each set. i.e. 15, 12, 10, 8, 6, 4. Increase the weights for every set in the exercise. For the treadmill, start with 5 minutes warm up, then do the run.

Finish with 5 minutes of cooling down.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Lower Back / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Back Extensions are two sets of 15 and two sets of 12. Pick an even jogging pace for the treadmill.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
6 sets, 16 reps, 01:00 rest
6 -- --:--:-- 16 -- 01:00
Default
Abs / Intermediate
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Leg press sets are 25, 20, 18, and 16. Lying leg curl sets are 12, 10, 8, 6. Both of these exercises you should be going up in weight each set. For the Leg Press and Standing Calf Raise exercises, the last set is a drop set.

A drop set is when you lift untill fatigue, then have your spotter remove some of weights, continuing lifting without a break in between.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 -- --:--:-- 21 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 16 reps, 01:00 rest
2 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go up in weight for each set, unless the last set is 20 reps. Do the 21's on the Preacher Curl Machine.

Alternating Bicep curl sets: 12, 10, 8, 6, 4.
Preacher Curl: 12, 10, 8, 6.
Overhead Tricep Extensions: 12, 10, 8, 20.
Tricep Pushdown: 12, 10, 8, 6, 20.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
4 sets, 25 reps
4 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Plank and Side plank should be held for between 30-60 seconds per repetition. Side planks are 30-60 per side. Jog on the treadmill at an even pace and vary the angle of the treadmill throughout the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Delt Row and Dumbbell shrug, start at 12 or 15 and work your way down in repetitions each set. i.e. 15, 12, 10, 8, 6, 4. Increase the weights for every set in the exercise. For the treadmill, start with 5 minutes warm up, then do the run.

Finish with 5 minutes of cooling down.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Lower Back / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Back Extensions are two sets of 15 and two sets of 12. Pick an even jogging pace for the treadmill.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
6 sets, 16 reps, 01:00 rest
6 -- --:--:-- 16 -- 01:00
Default
Abs / Intermediate
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Leg press sets are 25, 20, 18, and 16. Lying leg curl sets are 12, 10, 8, 6. Both of these exercises you should be going up in weight each set. For the Leg Press and Standing Calf Raise exercises, the last set is a drop set.

A drop set is when you lift untill fatigue, then have your spotter remove some of weights, continuing lifting without a break in between.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 -- --:--:-- 21 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 16 reps, 01:00 rest
2 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go up in weight for each set, unless the last set is 20 reps. Do the 21's on the Preacher Curl Machine.

Alternating Bicep curl sets: 12, 10, 8, 6, 4.
Preacher Curl: 12, 10, 8, 6.
Overhead Tricep Extensions: 12, 10, 8, 20.
Tricep Pushdown: 12, 10, 8, 6, 20.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
4 sets, 30 reps
4 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Plank and Side plank should be held for between 30-60 seconds per repetition. Side planks are 30-60 per side. Jog on the treadmill at an even pace and vary the angle of the treadmill throughout the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Delt Row and Dumbbell shrug, start at 12 or 15 and work your way down in repetitions each set. i.e. 15, 12, 10, 8, 6, 4. Increase the weights for every set in the exercise. For the treadmill, start with 5 minutes warm up, then do the run.

Finish with 5 minutes of cooling down.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Lower Back / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Back Extensions are two sets of 15 and two sets of 12. Pick an even jogging pace for the treadmill.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
6 sets, 20 reps, 01:00 rest
6 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Leg press sets are 25, 20, 18, and 16. Lying leg curl sets are 12, 10, 8, 6. Both of these exercises you should be going up in weight each set. For the Leg Press and Standing Calf Raise exercises, the last set is a drop set.

A drop set is when you lift untill fatigue, then have your spotter remove some of weights, continuing lifting without a break in between.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go up in weight for each set, unless the last set is 20 reps. Do the 21's on the Preacher Curl Machine.

Alternating Bicep curl sets: 12, 10, 8, 6, 4.
Preacher Curl: 12, 10, 8, 6.
Overhead Tricep Extensions: 12, 10, 8, 20.
Tricep Pushdown: 12, 10, 8, 6, 20.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
4 sets, 30 reps
4 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Plank and Side plank should be held for between 30-60 seconds per repetition. Side planks are 30-60 per side. Jog on the treadmill at an even pace and vary the angle of the treadmill throughout the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Delt Row and Dumbbell shrug, start at 12 or 15 and work your way down in repetitions each set. i.e. 15, 12, 10, 8, 6, 4. Increase the weights for every set in the exercise. For the treadmill, start with 5 minutes warm up, then do the run.

Finish with 5 minutes of cooling down.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Lower Back / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Back Extensions are two sets of 15 and two sets of 12. Pick an even jogging pace for the treadmill.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
6 sets, 20 reps, 01:00 rest
6 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Leg press sets are 25, 20, 18, and 16. Lying leg curl sets are 12, 10, 8, 6. Both of these exercises you should be going up in weight each set. For the Leg Press and Standing Calf Raise exercises, the last set is a drop set.

A drop set is when you lift untill fatigue, then have your spotter remove some of weights, continuing lifting without a break in between.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go up in weight for each set, unless the last set is 20 reps. Do the 21's on the Preacher Curl Machine.

Alternating Bicep curl sets: 12, 10, 8, 6, 4.
Preacher Curl: 12, 10, 8, 6.
Overhead Tricep Extensions: 12, 10, 8, 20.
Tricep Pushdown: 12, 10, 8, 6, 20.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
4 sets, 40 reps
4 -- --:--:-- 40 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Plank and Side plank should be held for between 30-60 seconds per repetition. Side planks are 30-60 per side. Jog on the treadmill at an even pace and vary the angle of the treadmill throughout the run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Forearms secondary Shoulders primary Quads primary Chest primary Abs primary Triceps primary Lats primary Biceps primary Lower back primary Middle back primary Calves primary Hamstrings primary Traps primary Obliques primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Cable Machine
  • Treadmill
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Roman Chair
Show All

1,025 people started this plan

9 Reviews

  • Thumb
    Shane Wyatt
    over 3 years ago
    #

  • Thumb
    Killian
    over 3 years ago
    #

  • Drinxxs04
    over 3 years ago
    #

    A very solid workout routine that definitly works your muscles from all angles.

  • ranju100910
    about 3 years ago
    #

  • Chill
    about 3 years ago
    #

  • Chill
    about 3 years ago
    #

  • Enab
    about 3 years ago
    #

    2 months ago.

  • Beastasorous
    about 3 years ago
    #

    just started this routine 4 days in and can say im feeling it

  • cm434211
    almost 3 years ago
    #

Dwayne Johnson Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Cable Machine
  • Treadmill
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Roman Chair
Show All

1,025 people started this plan