It's impossible to fully appreciate the unrivalled charisma and presence Dwayne Johnson has over a crowd until you experience it in person. Like the conductor of an orchestra, the faintest of hand movements generates a deafening roar of approval from his onlookers.

I saw the Great One in action a few months ago, when he entered the Mr. Olympia main exhibition hall. At first, the crowds surrounding his raised booth were so dense that I couldn't make out who he was. I thought I'd underestimated bodybuilder Phil Heath's popularity until I got close enough to realize it was The Rock charming this mass of muscle-loving folks flocking around his booth like ectomorphs to a protein shake. Unlike most other celebrities, he thrives on it and seems to have a genuine kinship with his fans, but he certainly didn't get there by resting on his laurels.

via Instagram @therock

"Working out is my therapy: it's cheaper than a shrink," Johnson chuckles. "I can't imagine my life without training, honestly. And for getting results, as with anything in life but especially with working out, there's no substitute for hard work. After I've had breakfast, I get busy with a nice session of clangin' and bangin'—epic pain, epic results. I'm big on 'together we conquer' and 'train to progress,' so I like to share that on social media. I treat training like a metaphor for life. The dedication, the desire, the work ethic, the successes and the failures—I take them all into life."

The Rock's inspiration goes out to nearly 70 million social media followers. He regularly inspires his fans to stay healthy, live with heart, and put in the work to enjoy a lifetime of rewards.

The Macro Breakdown

"Diet-wise, I generally eat seven meals a day," Johnson says. "I'm very prepared and organized, and everything is planned out in advance. It's all measured depending on what I'm training to achieve. Usually, I start off my day with some dead cow and oatmeal for breakfast. The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms and onions, and also casein protein."

To Maintain:

  • Carbs: 369 g
  • Protein: 246 g
  • Fat: 91 g

To Build Muscle:

  • Carbs: 425 g
  • Protein: 284 g
  • Fat: 105 g

To Burn Fat:

  • Carbs: 262 g
  • Protein: 262 g
  • Fat: 58 g

via Instagram @therock

The Rock's World-Famous Workouts

"For most moves, I do 4 sets of 12 reps, with a 60-90-second rest," he says. "I don't play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability. Legs have to be my favorite body part to train, and they're the most painful. You really have to work hard. That burn the next day, and often the day after, is awesome. Fun pain!"

His workout is constantly changing and adapting, but for the most part looks like this:

Cardio

"Generally, I do about 35-50 minutes of cardio first thing in the morning. I'll drink a cup of coffee and jump on the elliptical machine and smash it out with my headphones on before breakfast."

Biceps/Triceps
1
Preacher Curl
4 sets, 12 Reps
2
Dumbbell Bicep Curl
4 sets, 12 Reps
3
Hammer Curls
4 sets, 12 Reps
4
Barbell Curl
4 sets, 12 Reps
5
Triceps Pushdown - Rope Attachment
4 sets, 12 Reps
6
Triceps Overhead Extension with Rope
4 sets, 12 Reps
7
Dips - Triceps Version
1 set, Failure
Chest
1
Barbell Incline Bench Press Medium-Grip
4 sets, 12 Reps
2
Dumbbell Bench Press
4 sets, 12 Reps
3
Leverage Incline Chest Press
4 sets, 12 Reps
4
Dumbbell Flyes
4 sets, 12 Reps
5
Cable Crossover
Part of superset with Dips
1 set, Failure
6
Dips - Chest Version
Part of superset with Cable crossover
1 set, Failure
Shoulders
1
Barbell Shoulder Press
4 sets, 12 Reps
2
Leverage Shoulder Press
4 sets, 12 Reps
3
Standing Low-Pulley Deltoid Raise
4 sets, 12 Reps
4
Side Lateral Raise
Perform bent over
4 sets, 12 Reps
5
Reverse Machine Flyes
4 sets, 12 Reps
Back
1
Bent Over Barbell Row
4 sets, 12 Reps
2
One-Arm Dumbbell Row
4 sets, 12 Reps
3
Pullups
1 set, Failure
4
Close-Grip Front Lat Pulldown
4 sets, 12 Reps
5
Seated Cable Rows
4 sets, 12 Reps (with a double dropset)
6
Dumbbell Shrug
4 sets, 12 Reps
7
Straight-Arm Dumbbell Pullover
Perform with cable rope
4 sets, 12 Reps
8
Hyperextensions (Back Extensions)
High-rep
4 sets, 12 Reps (Weighted)
Legs
1
Barbell Squat
4 sets, 12 Reps
2
Hack Squat
4 sets, 12 Reps
3
Barbell Lunge
One-legged Hack Squat Lunge
4 sets, 12 Reps
4
Leg Extensions
4 sets, 12 Reps
5
Romanian Deadlift
4 sets, 12 Reps
6
Seated Leg Curl
4 sets, 12 Reps
7
Standing Calf Raises
Single-leg
4 sets, 12 Reps
8
Seated Calf Raise
4 sets, 12 Reps

About the Author

Train Magazine

Ray Klerck

It's impossible to fully appreciate the unrivalled charisma and...

View all articles by this author