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The Rock Is Sharing His Kickass Bodybuilding Workouts for the World to Try

Enter the #IronParadise with Dwayne Johnson's Jumanji workouts.
The Rock Dwayne Johnson Gym Fast 8 / Instagram @therock

Yes, Dwayne Johnson's life is pretty epic. It's also gotta be totally exhausting.

Case in point: His workout routine.

After raising eyebrows and getting absolutely jacked with his Hercules and Baywatch workouts, the highest-paid actor in Hollywood has been steadily releasing a new set of workouts for Jumanji, which he's nicknamed #InsideIronParadise, in a series of posts on his Under Armour Record account. (Johnson has teamed up with the apparel company to produce his Project Rock gear.)

And to be clear: The workouts look absolutely brutal, like a fever dream cooked up in the lab of a full-time bodybuilder who's also an insanely busy entertainer. Ready to hit the iron like The Rock? Read on.

About the Workouts

As of mid-October, Johnson has listed three Jumanji workouts: Back, Chest, and Legs. There are two other #InsideIronParadise workouts: Chest/Tris and Back/Biceps.

These are all classic bodybuilding routines, with tons of volume and isolation work designed to hit major muscle groups and individual muscles from every angle. He's also a big fan of cable exercises, and he likes to switch up his grip positioning to make the most of each move.

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Before You Begin

- Johnson doesn't list the weights he uses. That's fine with us, because we're talking about The Rock here, so we don't expect most people to do the same weights he does.

- These workouts have huge amounts of work volume, so make sure you're picking up a weight that you can handle throughout the designated reps and sets. Account for that before you pick up the weights, and keep track of your performance as you do each workout so you know whether to add or remove weight the next time you do the workout.

- Where relevant, we've included Johnson's notes on range of motion. In certain exercises, like back hyperextensions and behind-the-head lat pulldowns, make sure you have the range of motion to attempt these moves before plowing through 20 reps. These can be tough on your joints—and again, you're not The Rock.

- In cases where Johnson uses some specific equipment, we've noted as such, and included some alternatives you can use.

- As we've noted, these workouts include a lot of volume, so make sure you're properly rested and fueled up before attempting them. If you're going to attempt these workouts on an empty stomach, it's probably not a bad idea to supplement mid-workout with some carbs to ensure your muscles have the glycogen they'll need to get through these.

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Dwayne Johnson's "Dr. Bravestone" Jumanji Workouts

Workout 1: Back

1-Arm Lat Pulldown
3 sets x 15 reps
Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. If you don't have a similar machine, you can do a one-armed cable pulldown.

Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you (supine).

One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.

"Charles Glass-Style" Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.

Superset: 4 sets x 12 reps
A. Wide-Grip Cable Rows (Use pulldown bar)
B. Rope pullovers
Rest 45 seconds between supersets.

Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps
Be sure to go slowly on this move. Don't go too far past a neutral spine—your lower back will get a perfectly good workout without flinging your torso up.

Dumbbell Shrugs
4 sets x 20 reps

Workout 2: Chest

Standing Cable Flye
7 sets x 15 reps
Rest 30 seconds between sets.

Incline Flye
4 sets x 12 reps
Note: Johnson uses a Star Trac machine, which makes sure that the resistance is coming from a consistent angle. You can simulate this on an incline bench with cables: Set up the bench at an incline, and then angle the cables so they're perpendicular to your torso.

One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps
Note: Johnson uses a Hammer Strength incline press machine, but you can simulate with dumbbells, cables, or a similar machine that allows one-armed presses.

Flat Dumbbell Press (palms facing each other)
3 sets x 12 reps

Chest Superset: 4 sets
A. Flat Dumbbell Flye (12 reps)
B. Pushups to failure
Rest 45 secs between supersets.

Workout 3: Legs

Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)

Single-Leg Leg Extension
3 sets x 20 reps

Leg Press
4 sets x 25 reps
Rest 90 seconds between sets.

Walking Lunges
3 sets x 24 reps

Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.

Single-Leg Lying Leg Curls
4 sets x 15 reps
If your gym doesn't have a lying leg curl machine, you can substitute with a standard seated leg curl.

Glute-Ham Raises
4 sets x 8–12 reps

Page 2: Dwayne Johnson's "Inside Iron Paradise" Workout



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