The Rock Reveals How he Built His Beastly Physique

Wrestle­Ma­nia cham­pi­on Dwayne “The Rock” John­son trains six days a week to main­tain his her­culean physique.

The Hol­ly­wood star fre­quent­ly shares details of his gru­el­ing home work­outs on social media, mas­ter­ful­ly sculpt­ing mus­cle from mas­sive quadri­ceps to pun­ish­ing shoulders.

While John­son focus­es on pro­gres­sive over­load in the gym, his core train­ing has adapt­ed over the years fol­low­ing an old injury. “All fit­ness mod­els pro­mote six-pack abs, eight-packs, twelve-packs, twen­ty-four packs…I’m like 5.5 packs, some­times 4.5 packs,” he quipped.

“Dur­ing a wrestling match, I tore the top of my quad mus­cle in my pelvis. It exploded…it chained and ripped my abdom­i­nal wall. So, rip, rip, rip. I required emer­gency surgery for two hernias…not per­fect abs.”

On his Insta­gram Reels, The Rock pro­vides insight into his cus­tomized core work­outs, pri­or­i­tiz­ing strength and sta­bil­i­ty over aes­thet­ics. “I’m the last guy offer­ing ab advice, but after tear­ing my ab wall dur­ing a match (pleas­ant pain), I real­ly focused on exer­cis­es rebuild­ing my entire core,” he explained. “Over time, I found a resilient core/tight mid­sec­tion pro­vides tremen­dous ben­e­fit to gains.”

When train­ing your core, remem­ber to train both flex­ors and exten­sors. As The Rock asserts, a strong core enhances per­for­mance across exer­cis­es and dai­ly life. But train smart. “I’m the last guy to give abs advice, but after tear­ing my abdom­i­nal wall dur­ing a match (pleas­ant pain), I real­ly had to focus on abdom­i­nal exer­cis­es that re-strength­en my entire wall and core,” he wrote.

“Over the years I have found that a strong core/tight abdom­i­nal wall is super ben­e­fi­cial to your gains.” With opti­mized tech­nique and con­sis­ten­cy, achieve a sta­ble core like The Rock­’s beast­ly physique.