When Dwayne “The Rock” Johnson stepped into the Fast & Furious franchise as Luke Hobbs, he needed a physique that matched his alpha-dog, powerhouse role. Already one of the most jacked actors in Hollywood, Johnson took his training to another level to bring intimidating size, strength, and speed to Hobbs in Hobbs & Shaw.
His brutal workout regimen combined bodybuilding, strength training, and explosive conditioning, while his massive diet plan fueled his relentless training schedule. Let’s break it all down.
Dwayne Johnson’s Fast & Furious Workout Routine
Dwayne follows an old-school bodybuilding split that targets each muscle group with heavy volume and intensity. He starts every session with cardio to stay lean and ends with core work for total-body strength.
Weekly Workout Plan
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
- Saturday: Powerlifting & Functional Strength
- Sunday: Recovery (Stretching, Mobility Work)
Workout Breakdown
1. Chest & Triceps (Monday)
- Incline Dumbbell Press – 4 sets x 10-12 reps
- Flat Bench Press – 4 sets x 10 reps
- Dips (Weighted) – 3 sets x 12 reps
- Cable Flys – 3 sets x 15 reps
- Overhead Triceps Extension – 4 sets x 12 reps
- Rope Triceps Pushdowns – 4 sets x 12 reps
2. Back & Biceps (Tuesday)
- Deadlifts – 4 sets x 6 reps
- Pull-ups (Weighted) – 4 sets x 8-10 reps
- Bent-Over Rows – 3 sets x 10 reps
- Lat Pulldown – 4 sets x 12 reps
- Barbell Curls – 4 sets x 12 reps
- Hammer Curls – 3 sets x 15 reps
3. Legs (Wednesday)
- Squats – 4 sets x 8 reps
- Leg Press – 4 sets x 12 reps
- Romanian Deadlifts – 3 sets x 12 reps
- Lunges (Weighted) – 3 sets x 12 reps per leg
- Standing Calf Raises – 4 sets x 15 reps
4. Shoulders (Thursday)
- Overhead Military Press – 4 sets x 10 reps
- Lateral Raises – 4 sets x 12 reps
- Front Raises – 3 sets x 12 reps
- Face Pulls – 4 sets x 15 reps
- Shrugs – 4 sets x 12 reps
5. Arms (Friday)
- EZ-Bar Curls – 4 sets x 12 reps
- Skull Crushers – 4 sets x 12 reps
- Concentration Curls – 3 sets x 15 reps
- Close-Grip Bench Press – 4 sets x 10 reps
- Reverse Curls – 3 sets x 12 reps
6. Power & Functional Strength (Saturday)
- Power Cleans – 4 sets x 5 reps
- Trap Bar Deadlifts – 4 sets x 6 reps
- Sled Pushes – 5 rounds x 40 meters
- Farmer’s Walks – 4 sets x 30 meters
- Tire Flips – 3 sets x 10 reps
Dwayne Johnson’s Fast & Furious Diet Plan
Dwayne follows an insane eating plan, consuming 5,000-6,000 calories per day spread across 7 meals to fuel his workouts. His diet is high in lean protein, complex carbs, and healthy fats to maintain his massive size and strength.
Daily Meal Plan
Meal 1 (Breakfast):
- 10 oz cod
- 2 whole eggs
- Oatmeal
Meal 2:
- 10 oz chicken
- 2 cups white rice
- Steamed veggies
Meal 3:
- 10 oz steak
- 1 baked potato
- Spinach salad
Meal 4 (Pre-Workout):
- 10 oz cod
- 2 cups rice
- Veggies
Meal 5 (Post-Workout):
- 10 oz chicken
- 2 cups rice
- Steamed veggies
Meal 6 (Dinner):
- 10 oz salmon
- 2 cups rice
- Steamed asparagus
Meal 7 (Late-Night Snack):
- Casein protein shake
- Peanut butter
- Blueberries
Supplements Dwayne Johnson Uses for Fast & Furious
To support his insane workload, Johnson takes high-quality supplements for muscle recovery, performance, and overall health.
- Whey Protein – Fast recovery post-workout
- Casein Protein – Slow-digesting protein before bed
- BCAAs – For muscle endurance and repair
- Glutamine – Aids recovery and reduces soreness
- Multivitamins – Covers essential nutrients
- Omega-3 Fatty Acids – Supports joint health and inflammation control
- Creatine Monohydrate – Boosts strength and power
Training & Diet Tips from The Rock
- Go Heavy & Stay Consistent – Johnson never misses a workout and keeps progressive overload at the core of his training.
- Fuel the Machine – Eating massive, clean meals is just as important as training.
- Prioritize Recovery – Stretching, mobility, and sleep are critical to sustaining peak performance.
- Stay Mentally Tough – His “hardest worker in the room” mindset is key to his success.
Final Thoughts
Dwayne “The Rock” Johnson’s transformation into Hobbs wasn’t just about looking big—it was about raw strength, endurance, and a relentless work ethic. His high-volume training, intense conditioning, and disciplined eating made him the unstoppable force fans love on screen.
Want to train like Hobbs? Follow this plan, commit to the grind, and get ready to build a warrior’s physique!
