WednesdayWorkout: The Rock

In this week’s WednesdayWorkout we look at how The Rock makes sure he’s always the fittest man in Hollywood!

The Rock loves to train, and has long been the fittest man in showbusiness. Below we show how he stays in shape and continues to gain muscle even in his forties – it’s known that the older you get the harder it is to gain/maintain muscle mass because of lower testosterone levels.

Here is a breakdown of The Rock’s workout routine:


  • Barbell curls
  • Preacher curls
  • Close grip cable curls
  • V-bar pushdowns
  • Single arm overhead triceps extension

Johnson’s arms are one of his biggest assets, and this set of exercises is how he trains them! The Rock tends to lift extremely heavy weights to maintain his size as well as building on his already huge muscle mass.


  • Seated lateral raise
  • Cable side lateral raise
  • Dumbbell shoulder press
  • Side lateral raise

The Rock is renowned for also having huge traps, and these are the exercises he uses to keep them in shape. Lats can be much more difficult to work than other parts of your body, which is why movements that work them tend to be done in conjunction with machines and free weights like dumbbells as a pose to bodyweight exercises.


  • Dumbbell Bench Press
  • Flat Bench Cable Flyes
  • Barbell Bench Press – Medium Grip
  • Incline Dumbbell Press
  • Cable Crossover
  • Barbell Incline Bench

Chest exercises are some of the most popular in the gym and the question ‘how much do you bench’ is something that is asked frequently among male gym-goers as a benchmark (pun intended) of how strong. The Rock works his chest extremely hard and has done so for decades, hence why he has such a large upper body.

The Rock is a posterboy among fitness professionals both inside and outside of the film industry for his work ethic and incredible fitness levels. The above routines show you how he manages to maintain muscle despite being middle-aged – a true inspiration!