Workout Plans
Dwayne 'The Rock' Johnson's 4-Week Plan for a Herculean Physique thumbnail
Per Bernal
Per Bernal

If you want to challenge yourself and start making Rock-level gains, follow this program for four to six weeks.

Start this program

Dwayne Johnson's screen heroics have made him one of the most bankable Hollywood stars in history. From the first time he raised a taunting eyebrow from the squared circle of the WWE, he's captivated a growing global audience of fans who can’t get enough of his physicality, wit, and outsize charisma. 

Johnson fills so many roles—producer, actor, wrestler, best-selling author, and philanthropist, to name a few—you have to wonder if there’s more than one of him. But despite his enormous success in the entertainment realm, he never strays far from his athletic roots. He’s no green-screen concoction when it comes to strength and athleticism. He looks the part because he works at it.

If you want to challenge yourself and start making Rock-level gains, follow this program for four to six weeks.

Designed by Dave Rienzi of Rienzi Strength and Condi­tioning (@daverienzi), this is the workout that Dwayne Johnson used to prepare for 2014’s Hercules (you know, when he was in arguably the best shape of his life). Warning: It may make you look like a Roman god.

  • Day 1 Day 1: Back Workout Start
  • Day 2 Day 2: Chest Workout Start
  • Day 3 Day 3: Legs Workout Start
  • Day 4 Day 4: Shoulders Workout Start
  • Day 5 Day 5: Arms Workout Start
  • Day 6 Rest Day Start
  • Day 7 Rest Day Start
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