Dwayne “The Rock” Johnson Vows for More Intense Workout during Christmas 2016 Holidays

Dwayne “The Rock” Johnson Vows for More Intense Workout during Christmas 2016 Holidays
(Photo by Sergi Alexander/Getty Images for HBO)

Dwayne Johnson, better known to professional wrestling fans as “The Rock,” is known for his huge muscles and rigorous workout routines. But what does he do when the holidays come around? For many of us, Christmas puts a pause on our fitness routines and diets. Between shopping for the perfect gifts and scheduling in time with family and friends, it can be hard to squeeze in a workout. Not to mention the endless temptation for Christmas foods like cookies, eggnog, and, of course, the classic turkey dinner. Despite all this, Johnson is planning to buckle down even further this holiday, touting a “no breaks, no excuses” attitude in a recent Instagram post.

Dwayne Johnson’s Workout

With a declaration to keep up his personal fitness over the 2016 Christmas holidays, Johnson certainly has his work cut out for him. It takes a lot of time, energy, and dedication to maintain his massive form, but one thing is for sure: He definitely has the will power to do so. In another recent Instagram post, Johnson thanks the staff and members of Iron Hawaiian Fitness for welcoming him during his 4 a.m. workouts while shooting in Hawaii.

Huge mahalo to the boys of #IronHawaiianFitness for creating the perfect environment for me to get after it with my 4am wake ups while shooting #Jumanji in Hawaii. I rarely train at public gyms these days since it becomes a zoo with pictures and distractions, so I can't thank the boys and their gym members enough for maintaining respectful "gym etiquette" which is something you never see these days. Other than my personal #IronParadise this joint is by far one of my fav places to train in the world. Mahalo for the heavy iron, letting me turn off all the fans so we can sweat, turning up the music loud, getting crazy and above all else.. the mana. Mahalo for the mana (spirit). Can't wait to come back home to train and for anyone out there looking for a hard core place to push yourself and get after it when you're on the island of Oahu, I highly recommend this gym. But I warn you now, don't come to this place to talk, bullshit and not work hard… or you'll get thrown out. Literally, you will get manhandled and rag dolled out. I'm crazy, but these dudes are f*cking maniacs. 🙃 #IronHawaiian #Oahu #808Boyz #Mana #JoinUs #ButNoBullshitTalking

A post shared by therock (@therock) on


Despite long days on set, Johnson clearly pushes through and hits the gym before dawn every morning, proving that he takes his “no excuses” motto very seriously. Just what do these 4 a.m. workouts entail, though? You can be sure that The Rock isn’t taking it easy despite the early hour. While he does alter his routine to fit the needs of each individual role, his commitment and determination are best seen in his preparation for the 2014 film Hercules.

Johnson worked out six days per week for six months in order to gain even more muscle and look the part of the titular demi-god. He started each workout at 4 a.m. with 50 minutes of cardio before moving on to weight training. Each day focused on a specific muscle group, ensuring he worked his whole body throughout the week and gained muscle evenly.

Beginning on Monday, his weight routine focused on his chest and included exercises such as barbell bench presses, cord crossovers, and flat bench cable flyes. On Tuesday, the focus shifted to legs, with the inclusion of leg presses, leg extensions, and barbell lunges. Wednesday was double duty, with the concentration on his abs and arms and moves like Russian Twists, barbell curls, and hammer curls. Thursday meant the focus was on his back and utilized lat pull downs, barbell dead lifts, and pull-ups. Fridays worked his shoulders using exercises like dumbbell shoulder presses, front dumbbell raises, and reverse flyes. And Saturday marked the last day in his routine and a repeat of Tuesday’s grueling leg workouts.

While this intense and demanding routine is not one he uses daily anymore, it does show Dwayne Johnson’s focus and dedication to his personal fitness. This commitment stems from his genuine enjoyment of working out, and he asserts that his early morning gym sessions are the best way to start his day, leaving little doubt that he will continue to hit the gym daily even over the holidays.


“Dwayne Johnson’s Rock-Hard Hercules Workout And Diet Plan,” Body Building web site, December 13, 2016; http://www.bodybuilding.com/content/dwayne-johnson-rock-hard-hercules-workout-and-diet-plan.html, last accessed December 19, 2016.