Train Like Dwayne Johnson "The Rock" In The Smashing Machine

Article Overview

Dwayne "The Rock" Johnson Fact Profile:

• 6'5", 260lbs+ for The Smashing Machine

• Plays Mark Kerr, MMA legend

• Massive shoulders & biceps transformation

• Intense workout regime

• Movie releases 2025

Introduction

Dwayne "The Rock" Johnson has always been massive, but his physique in The Smashing Machine has taken things to another level entirely. Playing MMA legend Mark Kerr in this highly anticipated A24 biopic, The Rock packed on serious size, particularly in his shoulders and biceps, which have become the standout features of his transformation.

In this article, I break down the exact workout you can follow to build shoulders and biceps like The Rock's in The Smashing Machine, covering the exercises, sets, reps, and techniques that'll help you achieve that same imposing presence. Just remember - don't go cold turkey like he did in the film!

Who Is The Rock Playing In The Smashing Machine?

The Smashing Machine tells the story of Mark Kerr, one of MMA's most dominant and tragic figures from the late 1990s and early 2000s. Known as "The Smashing Machine" and "The Specimen," Kerr was a two-time UFC Heavyweight Tournament Champion and an absolute force in the cage, combining elite wrestling with devastating ground-and-pound.

To embody Kerr authentically, The Rock needed to build a physique that matched the fighter's intimidating presence. While The Rock was already in incredible shape, this role required him to emphasise specific muscle groups - particularly his shoulders and arms - to capture Kerr's powerful, aggressive silhouette that made him one of the most feared competitors of his era.

The film explores not just Kerr's dominance in the cage, but also his struggles with addiction and the darker side of combat sports. It's a role that demands both physical and emotional transformation, and The Rock has clearly delivered on both fronts.

The Rock's Standout Muscles In The Smashing Machine

When you see The Rock in The Smashing Machine, two muscle groups immediately grab your attention: his shoulders and biceps. These aren't just big - they're absolutely massive, creating that intimidating, top-heavy fighter's physique that Mark Kerr was known for.

His shoulders have that boulder-like quality, with pronounced front and lateral delts that create incredible width and depth. This isn't just for show - fighters need powerful shoulders for striking, clinching, and controlling opponents on the ground.

His biceps are equally impressive, with that peaked, full appearance that fills out his arms from every angle. Combined with his naturally large frame at 6'5", the overall effect is genuinely imposing.

The Complete Shoulder & Bicep Workout

I've designed this workout based on the principles that would build a physique like The Rock's in The Smashing Machine. This isn't a beginner's routine - you need to push yourself hard and maintain perfect form throughout. No cheat reps allowed!

Watch the full workout video here:

The Golden Rule

Throughout this entire workout, you need to be pushing yourself to near failure on every set while maintaining strict form. This is how you build serious muscle mass. If you're not struggling on those last few reps, you're not going heavy enough.

Shoulder Exercises

1. Dumbbell Shoulder Press

• The foundation of any great shoulder workout

• Keep the dumbbells slightly in front of you, not directly out to the side

• Having them out to the side puts your shoulders in a compromised position and less effectively targets your front delts

• Go heavy and really push yourself on these

2. Lateral Raises

• Now that you've done a heavy compound movement, it's time for isolation

• These target the lateral head of your shoulder and give you that width

• You can explode on the way up, but control the eccentric (downward) portion of the movement

• This is where the real muscle growth happens

3. Butterfly Dumbbell Raises

• These are fantastic because they target both your front delt and lateral head

• Perfect if you're pushed for time and want maximum efficiency

• Keep constant tension on the muscle throughout the movement

4. Unilateral Cable Lateral Raises

• These are brilliant because they isolate the lateral head

• They keep your delt under constant tension, even in the stretched position at the bottom

• It's not about weight here - it's about control

• Choose a weight you can do at least 12-15 reps with

• Really focus on feeling the muscle work

Bicep Exercises

5. Preacher Curls

• These are excellent because there's no way to cheat them

• It's always going to be your bicep doing the work (unless you stand up and lean back too far!)

• Really push the weight on these - because it's isolated, you can go heavy and know your biceps are doing all the work

• Finish each rep by going as far down as possible, touching the pad, then coming back up

• If your face doesn't look strained on the last few reps, you're not working hard enough!

6. Reverse Grip Dumbbell Curls

• This exercise will help make your forearms bigger, which makes your whole arms look bigger overall

• Many people neglect forearms, but they're crucial for that complete arm development

• Explode on the way up, but control the weight on the way down

7. Stretched Cable Bicep Curls

• The final exercise really works the bicep in the stretch position

• Research has shown that training muscles in their stretched position is one of the best ways to stimulate growth

• Make sure you're dropping the weight all the way down and back behind you on each rep

• This fully stretches out your biceps and maximises muscle fibre recruitment

Training Intensity: The Rock's Mindset

One thing that's immediately apparent from The Rock's transformation is the intensity he brings to every workout. This isn't just about showing up and going through the motions - it's about pushing yourself to your absolute limits on every set.

The Rock has famously said he trains at "4am when the world is still asleep" because it gives him a mental edge. That level of dedication and intensity is what separates good physiques from great ones. When you're doing this workout, channel that same energy. Make every rep count. Feel the muscle working. Push past the discomfort.

Remember: if you're comfortable, you're not growing.

Recovery and Nutrition

Building a physique like The Rock's doesn't happen in the gym alone. Recovery and nutrition are absolutely crucial. The Rock is known for consuming massive amounts of food - we're talking 5,000+ calories per day, with multiple meals featuring lean proteins like cod, chicken, and steak, alongside complex carbohydrates and healthy fats.

For this shoulder and bicep workout specifically, make sure you're:

• Getting adequate protein (aim for at least 1g per pound of bodyweight)

• Staying hydrated throughout your training

• Getting quality sleep (7-9 hours minimum)

• Allowing proper recovery time between workouts (at least 48 hours before training the same muscle groups again)

• 
  

The Rock also emphasises the importance of mobility work and stretching, which becomes even more important when you're training with heavy weights and high intensity.

A Word of Warning: Don't Go Cold Turkey

In The Smashing Machine, The Rock's character struggles with addiction and goes cold turkey - something that has devastating consequences in the film. While we're obviously talking about fictional events here, it's a powerful reminder about the importance of making sustainable changes.

When it comes to your fitness journey, consistency beats intensity every time. Don't try to do too much too fast. Build up gradually, master your form, and create habits that you can maintain long-term. The Rock didn't build his physique overnight, and neither will you.

Conclusion

The Rock's transformation for The Smashing Machine showcases what's possible when you combine elite genetics with relentless work ethic and proper training principles. While most of us won't reach his level (he is 6'5" with decades of training under his belt, after all), this shoulder and bicep workout gives you the blueprint to build seriously impressive arms and shoulders.

The key takeaways are simple: train with intensity, maintain strict form, progressive overload, and don't cheat your reps. Focus on both compound movements for overall mass and isolation exercises to target specific heads of each muscle group. Train the muscle through its full range of motion, especially in the stretched position.

Most importantly, remember that building an impressive physique is a marathon, not a sprint. Stay consistent, push yourself hard, fuel your body properly, and the results will come. The Rock's physique in The Smashing Machine proves that with the right approach, you can continue to build and improve no matter where you're starting from.

Now get out there and train like your life depends on it - because in Mark Kerr's world, it did.