Dwayne Johnson reveals his FITNESS ROUTINE


Dwayne ‘The Rock’ Johnson is a former professional wrestler and an American actor. Dwayne has a crazy ‘rock- hard’ physique, one of the badassest physique of all times. The “Sexiest Man Alive” generally works out 5 times per week and his fitness routine is even more badass.

He generally works out five times a week for almost an hour and a half. Dwayne Johnson loves switching it up and free style weights. This is how he works out along with his hectic work schedule.

Mourning routine

Dwayne Johnson says that he wakes up very early between 4 AM to 4:30 AM to manage according to his work schedule. He generally sets up a private gym prior, in the location of shoot either in his property or in a rented close by warehouse which takes months to set up. Whenever he gets to the location of shoot, he sets up everything for the family first, and then just gets started with his own private gym with rented equipment which has already been set up.

Training 5 days a week

The rock generally train about five days a week and takes two days off, sometimes there is two days off in a row and sometimes there is a day off in the middle of the week and one day off at the weekend. Dwayne Johnson says, it’s really important to give your body a rest. He got a saying which is, you want to be the hardest worker in the room but you also want to be smartest one.

Switching it up

One day Dwayne Johnson will do chest and abs, and the next day he will do back and calves, next day he’ll do quadriceps, hamstring and glutes, and then take a day off and restart next day with shoulders. It is a combination of all free weights because using free weights compared to a machine for The Rock personally requires more balance and having control. Dwayne Johnson does mostly between 12 to 15 reps and 3 to 4 sets. There’s a lot of sweat an inaudible granting going on.


Dwayne Johnson does low impact cardio, generally on elliptical, focusing on all joints, as he has a lot of surgeries. If he does cardio after workout it’s generally 20 minutes and if he does it before breakfast, on an empty stomach as soon as he wakes up it’s about 35 minutes. The thought process behind that is when you do cardio on an empty stomach for 20 to 30 minutes, there is no calories of food that you have to burn, so you are automatically burning your fat, this has worked for him in the past depending on whatever role he’s preparing for, but these days he is doing cardio at the end of his workout.

The total time including free weights and cardio generally about one hour and 15 minutes. This is how Dwayne Johnson a.k.a. The Rock maintains his sexy physique.

Dwayne Johnson fitness routine facts

At what time does Dwayne Johsnon wake up?

Dwayne Johnson aka The Rock is a member of the 4 AM club. He wakes up between 4Am & 4:30 AM

How many times does Dwayne Johnson workout in a week?

Dwayne Johnson works out 5 times a week. He generally take 2 days off. They can either be 2 days in a row or 1 day off in the middle of the week.

What type of Cardo does Dwayne Johsnon do?

Dwayne Johnson typically does low intensity cardio. He focuses on elliptical. He does cardio generally after waking up on an empty stomach.

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