Dwayne Johnson’s Pain & Gain Training Split

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he’s a seasoned, instinctive trainer. “I go by feel,” he says, and notes that when he’s in the gym it’s all business. “I have my headphones on. I’m listening to my music. I’m 100% focused. There’s no wasted time and no wasted effort when it comes to me and the weights.” And The Rock’s favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them. 

6 days on/1 day off rotation
Train Biceps and triceps the same day
Prefers 3 sets per exercise to the more traditional 4
Trains calves 3 times per week


3 sets per exercise
15 reps – pyramid up in weight 3rd set being the heaviest

Single-Leg Leg press
Walking Lunges (20 steps w/dumbells)
Romanian Deadlift
Seated Leg Curls


3 sets per exercise
25 reps

Leg Press Single-Leg Calf Raise
Standing Single-Leg Calf Raise w/dumbbells
Seated Calf Raise

MnF P&G BackButtn