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The Dwayne Johnson Shoulder Workout | The Ultimate Guide!

Dwayne Johnson Shoulder Workout

Are you curious about the Dwayne Johnson shoulder workout?

Do you want to know Dwayne Johnson trains his shoulders 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 physique to the next level!


  • Part 1: Dwayne Johnson’s Shoulder Workout
  • Part 2: Dwayne Johnson’s Diet

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

He is the highest paid movie start in Hollywood, and he has an incredible social media following, with over 300 million followers on instagram!

Dwayne Johnson Stats

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

There is an old saying: “the shoulders make the man.”

This is especially true when it comes to Dwayne “The Rock” Johnson!

His deltoid muscles are so massive, they look like cannon balls sitting on top of his shoulders!

So how did Dwayne Johnson build his incredible shoulders? Does he have a secret shoulder training routine, or was he just blessed with great genetics for building massive delts?

Dwayne Johnson trains his shoulders one day per week using high-volume bodybuilding style workouts. He uses a combination of heavy overhead pressing movements, plus lighter isolation exercises to blast his shoulders from as many angles as possible!

He also includes different shrugging exercises to blast the traps, as they play a key role in the overall look of the shoulders.

Here is one of Dwayne Johnson’s shoulder workouts that you can try. Check it out:

Dwayne Johnson’s Shoulder Routine

  • Exercise #1: Seated dumbbell overhead 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 5 total exercises for his shoulders, including one overhead pressing movement, and 4 isolation exercises for his front, side, and rear delts.

He also performs 2 heavy shrugging exercises with barbells and dumbbells to really nail the upper traps.

If you are looking to shock your shoulders into growth, then you can’t go wrong with this Dwayne Johnson shoulder routine!

Of course, to build massive shoulders, you also need a great diet.

Here is the exact diet that Dwayne “The Rock” Johnson eats when he is working on beefing up his shoulders:

H3: 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 ton of food! How on Earth does The Rock eat that much food in a day when he is building up his shoulders?

Well, the fitness influencer Jujimufu decided to answer this question himself! Check it out:

Seriously though, Dwayne Johnson eats 7 balanced meals per day, with protein, carbs, and fat in each meal.

Here is the exact diet he uses when he is training to add muscular size:

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

If you are serious about building your shoulders, then you need a good muscle-building meal plan.

Just don’t try Dwayne Johnson’s exact diet – unless you’re 270 pounds, there’s no way you can handle this much food in a day!

Conclusion | The Dwayne Johnson Shoulder Workout!

Dwayne Johnson has massive 3-D delts, and it’s easy to see why.

He trains his shoulders one day per week using high-volume, high-intensity bodybuilding style workouts with up to 6 different exercises for his front, side and rear delts!

If you are looking for a new shoulder workout to shock your delts into growth, then let it be the Dwayne Johnson shoulder 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!