Dwayne Johnson Workout Plan

Dwayne Johnson aka “The ROCK” is a well known Wresler and Film Star. Dwayne Johnson has won the WWF Heavyweight title 6 times and has been 5 Times WWF Tag team Champion. After having a wonderful sports career he opted to work in Films. He started with “The Mummy Return” and “The Scorpion King”. He fully transferred his physique when he was given a Chance in “Fast and Furious” series and “GI Joe Retaliation”. Dwayne came up with a more sculpted muscular build up that totally amazed the fans and many people are searching for Dwayne Johnson’s secret Workout and Diet Plan.

He is working out for his upcoming films like “Hercules” and “Fast and Furious 7” . Dwayne Johnson and his trainer always keep tweaking and advancing the Workout level and never fear to try new things. With a proper workout plan and Diet Supplements you can also gain an awesome body.

Update: Dwayne Johnson Suffered Hair Loss, and with a god like fitness he is considered more Masculine but less attractive.


Dwayne Johnson workout routine

Dwayne Johnson follows a pyramid kind of structure and so he begins with a higher amount of reps, and a lower amount of weight and each week he increases the weight, and decreases the number of reps. He visits gym six days a week and typically focuses on a single body part per day.

He takes a break of one day after 6 days

He trains his triceps and biceps the same day

He doesn’t follow the conventional and traditional 4 sets per exercise and prefers 3 sets

He trains calves thrice a week

He selects which part to be trained on which day because he prefers focusing on a single body part per day so the days and the workouts are:

From the first day he works on the shoulders:

3 sets of 21 reps each – Seated Military Press Machine

3 sets of 8 reps each – Dumbbell Lateral Raise super set with Front Raised Dumbbell

5 sets of 12, 10, 8, 6, 4 reps of Rear Delt Cable Raise

5 sets of 12, 10, 8, 6, 4 reps of Hammer Stength Shrug

4 sets of 12 reps of Four Way Neck Machine

2nd day rock works on back:

5 sets of 12, 10, 8, 6, 4 reps of Wide Grip Lat Pull Down

5 sets of 12, 10, 8, 6, 4 reps of Close Grip Lat Pull Down

4 sets of 12 reps of One Arm Seated Row Machine

4 sets of 15, 15, 12, 12 of reps Back Extension

The third day constitute of work on legs:

4 sets of 25, 20, 18, 16 reps of Leg Press

4 sets of 8 reps per leg of Smith Machine Lunge

4 sets of 12, 10, 8, 6 reps of Lying Leg Curl

6 sets of 16 reps of Standing Calf Raise

Dwayne Johnson arm workout

Dwayne Johnson arm workout

Workout arms on the fourth day:

5 sets of 12, 10, 8, 6, 4 reps of Alternating Dumbbell Curl

6 sets of 12, 10, 8, 6, 21, 21 reps of Preacher Machine Curl

6 sets of 12, 10, 8, 6, 21, 21 reps of Cable Tricep Extension

4 sets of 12, 10, 8, 20 reps of Overhead Cable Extension

2 sets of 15 reps of One Arm Reverse Grip Tricep Extension

The fifth day is to work on the chest:

5 sets of 12, 10, 8, 6, 4 reps of Incline Dumbbell Press

5 sets of 12, 10, 8, 6, 4 reps of Dumbbell Bench Press

4 sets of 12 reps of Cable Crossover

4 sets of 15 reps (superset with crossovers) of Push Ups

Dwayne Johnson Diet Plan

Dwayne Johnson – Hercules and Fast and Furious 7 – Workout and Diet Plan

Dwayne Johnson or The Rock eats seven meals in a day in order to get enough protein required for good muscle growth. It helps him to gain muscle and lose weight. Dwayne Johnson or The Rock’s workout diet includes:

The meal number 1 includes 10 scrambled egg whites, 3 rice cakes, 24oz water, 3 servings cream of rice or 1 cup oatmeal

Meal number 2 consists of 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water and 6oz skinless grilled chicken breast

The third meal has 1 cup brown rice, 1 sliced cucumber, 24oz water and 6oz tuna

Meal number four includes 6oz perch fillet, 1 cup barley, 1 cup steamed green beans, 24oz water and 6oz baked potato

The fifth meal constitutes of 1 cup brown rice, 6oz sweet potato, 6oz pork tenderloin, 1 cup peas and 24oz water

Meal no six has 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal and 24oz water

Seventh meal has skinless grilled chicken breast, 6oz perch fillet and 24oz water in it.

 Dwayne Johnson Workout Plan Video

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