Are you curious about the Dwayne Johnson arm workout?

Do you want to know Dwayne Johnson trains his arms for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Dwayne Johnson shoulder workout to take your training to the next level!

Introduction

• Part 1: Dwayne Johnson’s Arm Workout
• Part 2: Dwayne Johnson’s Full Workout Routine
• Part 3: Dwayne Johnson’s Diet

Dwayne Johnson is one of the biggest celebrities in the world.

He is most famous as a Hollywood movie star, although many people know him for playing the character “The Rock” in professional wrestling.

Today, Dwayne Johnson is an internet sensation, with over 300 million followers on instagram!

Part 1: Dwayne Johnson’s Arm Workout

Dwayne Johnson has many impressive body parts, but his arms are on a completely different level!

So how did Dwayne Johnson build his incredible arms?

Does he have a secret arm training routine, or was he just blessed with great genetics for building massive biceps and triceps?

Dwyane Johnson Stats

• Age: 49 Years Old
• Height: 6 Feet 5 Inches
• Weight: 270 Pounds
• Body Fat: About 10%
• Nickname: “The Rock”

Dwayne Johnson trains his arms one day per week using high-volume bodybuilding style workouts.

He performs 3-4 exercises each for his biceps and triceps, including a healthy mix of heavy compound movements and higher-rep isolation exercises.

Dwayne believes the arms respond best to a lot of volume and intensity, so he trains all-out and gives his arm workouts everything he’s got!

Here is one of Dwayne Johnson’s all-time favorite arm workouts. Check it out:

The Dwayne Johnson Arm Routine

• Exercise #1: Barbell curl, 7 sets of 8-12 reps
• Exercise #2: Rope pushdown, 3 sets of 8-12 reps
• Exercise #3: Cable curl, 3 sets of 8-12 reps
• Exercise #4: Dips, 3 sets of 8-12 reps
• Exercise #5: Ez-bar curls, 3 sets of 8-12 reps
• Exercise #6: Close grip bench press, 3 sets of 8-12 reps
• Exercise #7: Dumbbell preacher curl, 4 sets of 8-12 reps
• Exercise #8: Reverse curl, 4 sets of 8-12 reps
• Exercise #9: Overhead triceps extension, 7 sets of 8-12 reps

Here is the training video:

Talk about an intense arm workout!

Dwayne Johnson performs a total of 9 exercises for his arms, including 5 exercises for his biceps and 4 exercises for his triceps.

As usual, Dwayne performs all of his exercises in the 8-12 rep range.

His primary goal is to build muscle, and the higher rep ranges are absolutely perfect for this.

One interesting thing about this workout is Dwayne Johnson alternates back and forth between exercises for his biceps and triceps.

For example, he performs barbell curls for his biceps, then rope pushdowns for his triceps, then cable curls for his biceps, and so on.

This is an interesting strategy that many bodybuilding coaches like John Meadows like to use with their clients.

Part 2: Dwayne Johnson’s Full Workout Routine

Dwayne Johnson trains more than just his arms! He also performs intense workouts for his chest, back, shoulders, and legs to give his body a more balanced look.

Here is Dwayne Johnson’s all-time favorite training split:

The Dwayne Johnson Training Split

• Day 1: Chest
• Day 2: Back 
• Day 3: Shoulders
• Day 4: Arms
• Day 5: Legs
• Day 6: Off
• Day 7: Off

As you can seem Dwayne Johnson trains each muscle group on its own separate training day.

He trains 5 days in a row using high-volume bodybuilding style workouts, and then takes Saturday and Sunday off to rest and recover.

Here is one of Dwayne Johnson’s favorite chest workouts. Check it out:

The Dwayne Johnson Chest Routine

• Exercise #1: Incline bench press, 4 sets of 6-12 reps
• Exercise #2: Dumbbell bench press, 4 sets of 12 reps
• Exercise #3: Hammer strength incline press, 4 sets of 12 reps
• Exercise #4: Flat dumbbell fly, 3 sets of 12 reps
• Exercise #5: Cable crossover, 3 sets of 15 reps
• Exercise #6: Dips, 3 sets to failure

Here is the training video:

Talk about an intense workout!

Dwayne Johnson is known for his incredible work ethic, and it shows in this routine.

He performs a total of 6 exercises for his chest, including a healthy mix of compound and isolation movements.

Now let’s look at Dwayne Johnson’s upper back workout. Check it out:

The Dwayne Johnson Back Routine

• Exercise #1: Pull ups, 4 sets to failure
• Exercise #2: One-arm dumbbell row, 4 sets of 6-12 reps
• Exercise #3: Lat pulldown, 3 sets of 12 reps
• Exercise #4: Seated cable row, 3 sets of 12 reps
• Exercise #5: Dumbbell shrug, 4 sets of 12 reps
• Exercise #6: 90 degree back extensions, 3 sets of 12 reps

Here is the training video:

Talk about an intense back workout!

Once again, Dwayne Johnson performs 6 exercises for his upper back, including pull ups, pulldowns, rows, shrugs, and back extensions.

Dwayne Johnson has a “leave no stone unturned” attitude, and it really shows in this workout.

He uses many different exercises to isolate literally every part of his upper back!

Now let’s look at one of Dwayne Johnson’s favorite shoulder workouts. Check it out:

Dwayne Johnson’s Shoulder Routine

• Exercise #1: Seated dumbbell overheard press, 3-5 sets of 10-15 reps
• Exercise #2: Cable front raise, 3-4 sets of 10-15 reps
• Exercise #3: Standing dumbbell lateral raise, 3-4 sets of 10-15 reps
• Exercise #4: Reverse pec dec, 3-4 sets of 10-15 reps
• Exercise #5: Seated dumbbell lateral raise, 3-4 sets of 20-25 reps
• Exercise #6: Barbell shrugs, 3-4 sets of 8-10 reps
• Exercise #7: Dumbbell shrugs, 3-4 sets of 10-12 reps

Here is the training video:

Talk about an intense shoulder workout!

Dwayne Johnson performs a total of 5 exercises for his shoulders, plus an additional 2 exercises for his upper traps.

This is a ton of volume for such a small muscle group, but Dwayne Johnson believes these high-volume workouts are absolutely essential for building the shoulders.

Finally, let’s take a quick look at Dwayne Johnson’s leg routine. Check it out:

The Dwayne Johnson Leg Routine

• Exercise #1: Barbell hip thrust, 4 sets of 12 reps
• Exercise #2: Leg extensions, 3 sets of 20 reps
• Exercise #3: Vertical leg press, 5 sets of 15 reps
• Exercise #4: Walking dumbbell lunge, 3 sets of 12 reps
• Exercise #5: 45 degree leg press, 6 sets of 15 reps
• Exercise #6: Lying leg curl, 4 sets of 12 reps
• Exercise #7: Seated leg curl, 5 sets of 12 reps

Here is the training video:

Talk about an intense workout!

Dwayne Johnson really likes to use the pre-exhaust technique for his leg workouts.

He starts his workouts with leg extensions, and the moves onto his heavier compound exercises like leg presses and lunges.

This is a strategy that many professional bodybuilders like Dorian Yates used during their career.

This routine is great for anyone who wants to build big, strong legs, but doesn’t want to perform heavy back squats.

Part 3: The Dwayne Johnson Diet

Dwayne Johnson knows that building big, strong arms is about more than just training hard.

You also have to eat a lot of muscle-building food!

“I’ll never, ever be full. I’ll always be hungry. Obviously, I’m not talking about food.”

So what does Dwayne Johnson’s diet look like?

Here is everything that Dwayne “The Rock” Johnson eats in a day:

Dwayne Johnson’s Six Pack Abs Diet:

• 36 ounces of cod
• 8 ounces of steak
• 8 ounces of chicken
• 12 eggs
• 12 ounces of sweet potato
• 12 ounces of backed potato
• 6 cups of white rice
• 4 cups of veggies
• 2 cups of oatmeal
• 2 tablespoons of fish oil
• 30 grams of casein protein
• 1 spinach salad

Now that is a lot of food!

Here is the fitness influencer Jujimufu trying to eat Dwayne Johnson’s muscle-building diet for an entire day:

Of course, Dwayne Johnson doesn’t eat all of this food in one sitting!

He spaces his food out over 6-7 even meals.

“I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible with proteins, carbohydrates, good fats — and the occasional sugar at the right times of the day.”

Here is the exact meal plan that Dwayne Johnson uses when he is trying to beef up his biceps and triceps. Check it out:

Dwayne Johnson’s Meal Plan

Meal 1

• 10 ounces of cod
• 2 whole eggs
• 2 cups of oatmeal

Meal 2

• 8 ounces of cod
• 12 ounces of sweet potato
• 1 cup of vegetables

Meal 3

• 8 ounces of chicken
• 2 cups of white rice
• 1 cup of vegetables

Meal 4 

• 8 ounces of cod
• 2 cups of rice
• 1 cup of vegetables
• 1 tablespoon of fish oil

Meal 5

• 8 ounces of steak
• 12 ounces of backed potato
• 1 spinach salad

Meal 6

• 10 ounces of cod
• 2 cups of rice
• 1 salad

Meal 7

• 30 grams of casein protein
• 10 egg-white omelet
• 1 cup of vegetables (onions, peppers, mushrooms)
• 1 tablespoon of fish oil

Now that is a lot of food!

If you are going to follow Dwayne Johnson’s diet, then I strongly recommend you decrease the portion sizes.

Unless you are already 270 pounds like The Rock, this is going to be way to many calories for you!

Conclusion | The Dwayne Johnson Arm Workout!

Dwayne Johnson has massive arms, and it’s easy to see why.

He trains his arms with 9 different exercises, including 5 exercises for his biceps and 4 exercises for his triceps.

He also uses a healthy mix of heavy compound movements, and higher-rep isolation exercises to attack his arms from all angles!

If you are looking for a new workout routine to shock your arms into growth, then let it be the Dwayne Johnson arm workout.

It may be just what you need to take your training to the next level!

“Think back five years ago.

Think of where you’re at today.

Think ahead five years and what you want to accomplish.

Be unstoppable.”

Thank you for reading and I wish you the best of luck on your strength training journey!