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The Rock's Black Adam Workout (Elite Dwayne Johnson Routine)

Tyler Sellers
Published by Tyler Sellers
Last updated: May 7, 2023

Dwayne "The Rock" Johnson is one of the most ripped and good-looking Hollywood actors. He was on a special regime during the filming of Black Adam.

He slightly changed the usual workout routine and adjusted nutrition and supplementation to get him in shape for the movie.

As a fitness and nutrition expert, I undertook extensive research of more than 23 hours to find out The Rock's Black Adam routine, complete nutrition, and supplementation plan.

In addition, I tested the workout myself to ensure all exercises were safe to perform and would cause maximum benefits in the form of strength and hypertrophy.

Read below to learn Dwayne Johnson's Black Adam workout routine, diet plan, and more.

Quick Summary

  • Dwayne Johnson Black Adam's workout includes seated cable flyes, flat dumbbell bench press, incline Smith machine bench press, flat dumbbell flyes, and dips to failure.
  • The Rock modified his current diet to seven meals a day and a total of 500g of protein daily from lean protein sources such as egg whites, beef, and chicken breast.
  • The Rock maintained his supplementation regime, which includes vitamins, antioxidants, minerals, and some stress adaptogens.

Celebrity Stats/Career Highlights

  • Age: 47
  • Height: 6’2”
  • Weight: 262 lbs
  • Waist: 35 inches
  • Chest: 50 inches

Black Adam Workout Routine

Dwayne The Rock Johnson working out for Black Adam in the gym

The Rock primarily modified his chest workout routine to make his pectoral area look bigger in the movie.

Here is the entire modified Black Adam chest workout routine:

  • 4 x 20 dumbbell bench press on a flat bench
  • 4 x 12 seated cable flys (4 x 3-second eccentric contraction, 4 x 3-second isometric contraction, 4 x regular tempo)
  • 3 x tri-sets: 8 x flat dumbbell flys, 8 dumbbell bench presses, dips until failure
  • Perform 4 x 12 incline exercises on a Smith machine bench press (with 2-second isometric contraction hold at the bottom position)

In the words of his trainer, Dave Rienzi, this workout was designed to build a well-developed and balanced superhero chest.

He also adds that his favorite part of the whole workout is the tri-set finisher which takes the pump to a whole new level.

Workout Principles

Dwayne The Rock Johnson in the gym

The core workout principles that prepared The Rock for the role of Black Adam include:

  • Heavy incline dumbbell bench press
  • Heavy barbell squats for increased quad hypertrophy
  • Overload on leg extensions
  • The large volume of bodyweight dips and leg curls
  • Four or five exercises for leg development, including shark pit squats and walking weighted lunges

Dwayne "The Rock" Johnson’s workout routine would even include giant sets of shoulder workouts, which are extremely taxing for the central nervous system [1].

Diet Plan

The diet plan mainly consists of lean protein sources such as chicken, turkey, beef, and egg whites.

The Rock would take up to 500 grams of protein to support the hypertrophy phase of building additional muscle fibers [2].

An intermediary carb diet and workouts on an empty stomach would allow The Rock to decrease or maintain his current body fat percentage.

Diet / Nutrition Principles

Close up shot of food with a lot of protein

Some of the diet principles include:

  • Increased food intake to 7 meals a day
  • 500 grams of protein daily
  • A mixture of lean protein sources
  • Protein shake post-workout
  • Simple carbohydrates like sweet potato and brown rice

Finally, no cheat meals were allowed during the filming period.

"We want to keep the sodium intake limited so that he doesn't retain any excess water."

- Dave Rienzi, Strength & Conditioning Coach


The Rock took supplements that were prescribed based on this lifestyle and genetics.

Those include:

  • Antioxidants
  • Vitamins
  • Minerals
  • Protein powder
  • Stress adaptogens
  • Creatine hydrochloride
  • BCAA
  • Electrolytes

These supplements are used before, during, and after the workout for The Rock to achieve a superior physique.


Did The Rock Workout for Black Adam?

Yes, The Rock worked out for Black Adam. Dwayne Johnson was under a special workout regime to prepare for the role in Black Adam's Hollywood superhero movie.

How Long Did Dwayne Johnson Train for Black Adam?

Dwyane Johnson trained for 18 months for Black Adam. The Rock was under a special workout, diet, and supplementation regime to acquire a ridiculously muscular shape for the movie Black Adam.

What Is Dwayne Johnson’s Workout Diet for Black Adam?

Dwayne Johnson's workout diet for Black Adam included additional lean protein sources. Some include beef, egg whites, and chicken breasts.

What Should I Supplement to Train Like Dwayne Johnson?

You should supplement whey protein powder to train like Dwayne Johnson.

Whey protein powder is essential for achieving superior hypertrophy effects and effectively builds lean muscle mass.

Read our guide on the 7 best whey protein powders  to pick the one suiting you the most.

Let me know your thoughts on The Rock’s Black Adam workout.


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