Dwayne Johnson, “The Rock,” could have been one of those really tall, lanky guys if it were not for the Dwayne Johnson workout.

He has a football history, followed by a “fake wrestling” history, though all that entertainment-style wrestling does require incredible conditioning and practice to perform all those moves and break the falls.

The Dwayne Johnson workout routine explains why “The Rock” has the body he has.

Dwayne Johnson workout routine is brutal!

It’s weights, weights and more weights, spiced up with high intensity lower body movements. Over the years, the Dwayne Johnson workout has changed.

The program he’s on today is not the same as the one he was on several years ago, but the common theme is lots of heavy lifting, lots of body parts and lots of different weight lifting exercises.

The Dwayne Johnson workout is designed for mass, speed and power.

Don’t assume that a man with huge muscles can’t move fast. The 6-5 (some sources say 6-4) movie star has done bleacher dashes and various jumping drills, like repeatedly (and quickly) jumping onto and off high platforms, and kangaroo hopping over a lineup of hurdles.

Such routines burn fat like mad, especially when mixed with weight lifting.

The Old Dwayne Johnson Workout routine

“The Rock” had to slash fat for movie roles. Prior, the Dwayne Johnson workout was one muscle group per day, followed by 45 minutes of cardio.

Forty-five minutes of cardio post-lifting will stunt muscle recovery from heavy lifting. This plan didn’t yield a ripped physique. Trainer Billy Beck changed the Dwayne Johnson workout routine so that “The Rock” was working four muscle groups in a single workout – three times a week, and no long cardio sessions afterwards.

This heavy-duty plan worked, and requires plenty of food to subsidize – more food than what many people can eat every day without feeling like a stuffed turkey.

This new-and-improved Dwayne Johnson workout stresses changing things up on a recurring basis to prevent plateaus, such as altering lifting speed, rest periods, number of sets and reps, frequency, and amount of weight lifted.

The trainer Billy Beck’s regimen is six days a week with Sundays off. All throughout the week, this Dwayne Johnson workout routine alters load amount, number of reps, and duration of rest periods; things keep getting switched up just in the course of one week.

For example, on Monday The Rock workout consist of five sets for chest, back, biceps and calves, 15-20 reps, with 30-second rests. On Wednesday it’s the same body parts, but for 12-15 reps and 45-second rests. On Friday it’s the same groups but 8-12 reps and 60-second rests.

On the other three training days it’s the same except it’s quads, hams, shoulders and triceps. This regimen is designed to maximize fat-burning (short rests) so that the star doesn’t just have big muscles, but is ripped.

Each session begins with a five-minute cardio warm-up and concludes with 12 minutes of fast cardio and a five minute cool-down.

The Dwayne “The Rock” Johnson workout routine optimized