With a body so fit, The Rock, Dwayne Johnson is a global fitness icon. Now who wouldn’t want a body like his? While he may make it seem easy, don’t be fooled, as such a fit body doesn't happen overnight. But the good news is, you can achieve it too! We're sharing with you what you need to know about his workout routine to give you a peek into his fitness secrets. 

Trying to reach any goal is not a linear process. But with a plan -- and staying committed to it, you can get your desired results in a shorter amount of time. The Rock is no stranger to this prerequisite and his fantastic results came from The Rock Workout Routine.

Depending on the role he’s preparing for, the intensity of his workouts changes. Nevertheless, it’s safe to say that no matter what the occasion is, his workouts are always pretty intense. He starts his day with a 30- to 50-minute cardio workout and a breakfast that’s heavy on protein, an important part of The Rock’s diet. 

An easy way to whip up a protein-rich meal is to use protein powders. NutraOne is an excellent place to get supplemental protein and other workout supplements. From there, you can find Protein Creations which allows you to make unique-tasting meals from their variety of flavors like birthday cake, s’mores and fruity bites cereal.

Protein Creations Protein made tastier Photo: nutraonenutrition.com

If you’re vegan, they have something free of animal products for you -- the Vegan Creations

Vegan Creations Protein supplement for vegans Photo: nutraonenutrition.com

Once he’s done with his workout routine, the hard work begins. He’s off to the gym to do serious work -- heavy lifting. However, as he has an inherently massive build, be reminded that there’s nothing wrong with tweaking things a bit to fit your personal needs. Generally, he works out 6 days a week, working on different muscle groups each day. 

Day 1: The Rock Leg Workout

For an intense leg day, consider taking caffeine. A few extra doses of caffeine will help you push your limits, increase your focus and bump up your repetitions. We like this one from Bodylogix.

Caffeine Your new go-to pick-me-up for intense sessions Photo: bodylogix.com

Bodylogix has all your supplement needs available in one place. You may skip this one on other days but on leg day, you need the extra push. 

The Rock’s leg day mostly consists of barbell walking lunges, leg press, leg extensions, a combination of squats like the hack squat and barbell squats. He ends his leg day with 4 sets of 10 Romanian deadlifts, seated leg curls and thigh abductors. He does mostly 3 to 4 sets each with 10 to 12 reps on heavier moves and 20 to 25 reps on lighter ones.

Day 2: The Rock Back Workout

His back routine comprises of pull-ups, back hyperextensions, inverted rows, barbell deadlifts, bent-over barbell rows, one-arm dumbbell rows and wide-grip lat pulldowns. The back muscles comprise the largest muscle group in the upper body. It might need some help in building it to become as strong as possible. 

Eating right is key. If you already allot a huge portion of your diet to carbohydrates, Whey Protein will help you grow your muscles.

Whey Protein For muscle growth Photo: anabolicwarfare.com

Anabolic Warfare has a great selection of beneficial supplements to speed up your progress. For those who already lack carbs in their diet but still need to load up, this mass gainer from A1 Supplements is a good option.

Mass Gainer For those who need more help Photo: A1Supplements.com

A1 Supplements also has creatine monohydrate, it's the perfect supplement for faster results as it is effective for boosting strength and stamina. 

Day 3: The Rock Shoulders Workout

Dwayne’s shoulder routine is mostly workouts that run for 4 sets with 12 to 15 reps each. Some of his go-to workouts include the dumbbell shoulder press, standing military press, front dumbbell raise, side lateral raise, reverse machine flys and seated bent-over rear delt raise. 

Shoulder workouts can be a tad boring, just because it feels like such a small muscle group compared to other areas like the back. TopChoice always makes things interesting with their Spartan boxes. Each month, they send out a carton filled with new and interesting products for you to try out. This will ensure that no workout day is boring because you always get to try new cool products and tasty snacks that won’t ruin your diet. Choose from either a Citizen box or a Warrior box for a box packed with awesome stuff. 

TopChoice Choose your own box. Photo: spartancarton.com

Day 4: The Rock Arms/Abs Workout

The Rock likes to throw in ab and arm workouts on the same day. Some of his favorites include bicep curls, hammer curls, spider curls, triceps pushdown, overhead triceps, hanging leg raise, rope crunches and Russian twists. Like his workout routine for Day 4, we recommend trying out Supplement Stacks, which is basically a way to stack up different supplements based on your own goals and needs which is more cost-efficient compared to getting supplements that have stuff you don’t necessarily need.

Stacks Make your own combination or choose from pre-made bundles! Photo: 5starnutritionusa.com

5 Star Nutrition has a great selection of stackable supplements so you can create your perfect combination. 

Day 5: The Rock Leg Workout

This is essentially just a duplicate of Day 1. He follows the same routine. 

Day 6: The Rock Chest Workout

He always ends his week with a bang. To work on his chest, he likes to do a couple of barbell bench press, incline dumbbell press, dumbbell bench press, flat bench cable flys, incline hammer curls and a chest version of the dips. 

Day 7: The Rock Rests

For Day 7, The Rock rests. Rest days are very important. This is the time when the muscles can recover and in turn, become stronger so you can level up your workout as time progresses. 

If you think his workout routine isn’t for you, don’t lose hope. FindYourTrainer is a community that can help you find the right trainer for your specific goals.

FYT Your personal trainer in just a few clicks Photo: findyourtrainer.com

One-on-one sessions featuring workouts made just for you, your personal trainer is now within easy reach. You can even choose to do your workouts at home or outdoors.