Generation Iron The Rock Furious 7 Workout

The Rock was pretty swole in Furious 7.

Before he was known as Dwayne Johnson, tried and true thespian, action movie superstar, Mister Johnson was known to the world as the WWE wrestler The Rock. The man was a virtuoso at working the mic and even during his wrestling days had that star power that set him apart from his wrestling contemporaries. Even when he was having legendary matches against John Cena and Brock Lesnar, fans and media alike were just counting the moments until The Rock would branch out into motion pictures.

Johnson has since left his wrestling persona behind, yet he still finds the time to make appearances now and again, most recently at Wrestlemania 31 where he put the beat down on Triple H with the help of UFC Women’s Bantamweight Champion Ronda Rousey, his co-star in Furious 7.

It’s been some time since Furious 7 smashed into theaters and became another mega hit in the franchise – but that doesn’t mean The Rock’s insane muscle is any less impressive looking back. That’s why we put together The Rock’s tried and true method for getting massive and shredded while on set of the Fast & Furious movies. Check out his monster workout below:

Furious 7 Workout



Wide Grip Lat Pull Down 5 sets of 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down 5 sets of 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine 4 sets of 12 reps
Back Extension 4 sets of 15, 15, 12, 12 of reps




Alternating Dumbbell Curl 5 sets of 12, 10, 8, 6, 4 reps
Preacher Machine Curl 6 sets of 12, 10, 8, 6, 21, 21 reps
Cable Tricep Extension 6 sets of 12, 10, 8, 6, 21, 21 reps
Overhead Cable Extension 4 sets of 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension 2 sets of 15 reps




Incline Dumbbell Press 5 sets of 12, 10, 8, 6, 4 reps
Dumbbell Bench Press 5 sets of 12, 10, 8, 6, 4 reps
Cable Crossover 4 sets of 12 reps
Push Ups 4 sets of 15 reps (superset with crossovers)


Try out The Rock’s killer workout and who knows, maybe you’ll be getting as swole as the popular action star. Be sure to follow Generation Iron on Facebook and Twitter for more news, workout, and diet tips.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.