Dwayne Johnson starts his day with fasted cardio and then trains with high volume, often 4 sets of 10–12 reps per exercise, in a classic body-part split.
📅 The weekly plan
🏋️ Monday
Back- Pull-ups
- Lat pulldowns
- One-arm rows
- Deadlifts
🏋️ Tuesday
Chest- Incline press
- Flat dumbbell press
- Cable crossovers
- Dips
🦵 Wednesday
Legs- Leg press
- Walking lunges
- Hack squats
- Leg curls
🏋️ Thursday
Shoulders- Seated press
- Lateral raises
- Rear delt flyes
- Shrugs
🏋️ Friday
Arms- Barbell curls
- Hammer curls
- Pushdowns
- Close-grip bench
🦵 Saturday
Legs again- Squats
- Romanian deadlifts
- Calf raises
😴 Sunday
Rest- Rest
🥗 Diet
- Multiple protein-heavy meals
- Cod, steak, eggs, rice
- Legendary weekly cheat meal
💡 Key takeaways
- Start the day with movement
- Volume builds size
- Planned indulgence helps adherence
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
