Over the last two decades, whether Dwayne Johnson is in a WWE ring or swinging swords in Hercules (2014) or playing an alpha male in Black Adam (2022), one thing remains consistent: his well-built arms and, of course, his overall Gigantic Physique, which many of us aspire to achieve. 

Thus, this guide will help you get one step closer to building those massive Black Adam “3D arms” blueprint by breaking down his arm-training philosophy and an easy-to-follow home workout plan.

Inside The Rock’s Arm Training Philosophy

Dwayne's arm days rely on a few overarching principles, regardless of what the exercise choice for the day looks like:

• High volume (lots of sets and reps)
  
• Controlled form and slow negatives
  
• Supersets and tri-sets
  
• Isolation movements
  
• Training close to muscular failure
  
• Time under tension over heavy ego lifting

This combination creates the three pillars of hypertrophy: Mechanical tension, metabolic stress, and muscular fatigue. One of Johnson’s most famous routines, the Hercules Arm Workout, is deceptively simple, yet brutally effective, and follows this approach.

Biceps Tri-Set (4×12 each)

1. EZ-bar preacher curl
   
2. Standing EZ-bar curl
   
3. Dumbbell curl

Triceps Tri-Set (4×12 each):

1. Rope triceps pressdown
   
2. Overhead rope extension
   
3. Dips to failure

Tri-sets force the muscles to work continuously with almost no rest, boosting blood flow and inducing a deep muscle burn. This approach hits all heads of the biceps and triceps muscles, contributing to a well-rounded Biceps. And talking about well-rounded, that was the aim for his look in DCEU’s Black Adam.

Dave Rienzi’s Black Adam Arm Workout for Johnson

Longtime strength coach Dave Rienzi designed what he called “3D superhero arms” while helping Johnson prepare for Black Adam in 2022. Here’s the breakdown of Rienzi’s go-to arm routine:

Triceps:

• Rope pushdowns – 4×20
  
• Dumbbell skull crushers – 4×12
  
• Dual cable pushdowns – 4×10
  
• Dumbbell kickbacks – 4×12 with 2-second holds

Biceps:

• Barbell curls – 4×20
  
• Dumbbell concentration curls – 4×12
  

Finisher Tri-Set (4 rounds, 8 reps each):

• Incline dumbbell curls
  
• Incline hammer curls
  
• EZ-bar spider curls

Rienzi’s cues include:

• Squeeze hard at the bottom
  
• Slow 3-second negatives
  
• Static holds to activate stabilizing fibers
  
• Alternating grip variations for full muscle engagement

This combination created the thick, sculpted biceps and horseshoe triceps Johnson displayed throughout the film. However, if either of these routines feels too specialized and you don’t have access to a gym, we’ve got a simpler version that you can follow with minimal equipment. 

Home-Friendly Rock-Inspired Arm Workout

Biceps Circuit (4 rounds):

1. Dumbbell or water-jug curls – 12 reps.
   
2. Hammer curls – 12 reps.
   
3. Towel isometric curls (under foot) – 20–30 seconds.
   

Triceps Circuit (4 rounds):

1. Chair dips – 12 to failure.
   
2. Diamond push-ups – 10–15 reps.
   
3. Overhead backpack extensions – 12 reps.

Pump Finisher:

• Resistance-band curls – 30 reps.
  
• Triceps kickbacks (dumbbell/water bottle) – 20 reps.

Guidelines:

• Perform 3–5 sets of each circuit.
  
• Maintain a slow tempo, especially on negatives.
  
• Train 1–2 reps shy of failure.
  
• Hit arms twice per week.
  
• Gradually increase weight, reps, or intensity (progressive overload).
  

Eat and Recover Like The Rock

Dwayne Johnson’s physique doesn’t come from training alone. His diet and recovery habits are just as important, and something anyone training seriously should also prioritize. Here’s what he prioritizes:

• Hydration (Johnson drinks gallons daily)
  
• High protein intake (aim for 1g per pound of body weight)
  
• Calorie surplus during muscle-building phases
  
• Balanced carbohydrates for energy
  

• 7–9 hours of sleep
  
• Occasional “legendary cheat meals” for psychological and metabolic reset.

Science supports his approach, as 10–20 hard sets per muscle per week aids hypertrophy, protein supports muscle repair, and sleep enhances growth hormone and recovery. So, which of the Rock-inspired arm exercises are you trying first? Comment below!

Written by

Amanjeet Singh

Edited by

Sagnik Bagchi