MP Store


Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Training Celebrity Workouts The Rock Workout

The Rock Workout

The Rock Workout



Dwayne "The Rock" Johnson revolutionized sport of wrestling and was one of the most popular wrestlers of all time due to his engaging interviews and promos. He was a nine-time world champion and third-generation superstar. The Rock left the WWE in 2004 to pursue a career in acting. Dwayne Johnson was 260 pounds and 14% body fat during his wrestling career, but being told to slim down for movie roles such as The Mummy Returns, The Scorpion King, The Rundown, and The Game Plan, he brought his body down to a lean and muscular 225 lbs. at 7% body fat. He has since landed some pretty big roles and has called "The Rock" as dead. Dwayne "The Rock" Johnson's workout routine is reportedly as follows:





If you want to look like a jacked celebrity or athlete, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step workout program that walks you through exactly what to do to improve your physique. This is the type of training and nutrition followed by many of the world's top celebrities and athletes.


This product is not endorsed by any celebrity featured on this page

Dwayne Johnson's workout training routine focused on a lot of cardio with resistance training, weights, and core training. He trained 6 days per week with Sunday as a rest day. This guy has a ripped muscular body because he needs to keep in shape for the WWE and to be the best celebrity he can be, not to mention for his overall health and well-being. It looks like he's doing a damn good job.



The Rock keeps immense focus during his workout to really push up the heavy weight and to work hard
throughout his entire routine. The Rock trains with little rest periods so he is able to keep lean all year round


Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down


Our take: The Rock trains with little rest periods. This keeps his body stimulated throughout the length of the workout and really ramps up his conditioning levels. He also does a lot of high-intensity exercises and cardio. Studies have confirmed that high intensity training can burn 9X more fat than steady-paced cardio. No wonder why The Rock is super lean!




Adapted from a compilation of YouTube clips, documentaries, forums, interviews and/or features








DISCLAIMER: The celebrity on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use

Muscle Prodigy Products