DWAYNE "THE ROCK" JOHNSON WORKOUT
Dwayne Johnson, also known as “The Rock”,once one of the greatest professional wrestlers alive is now making his mark in Hollywood.
The Rock has won the WWF Heavyweight title six times and the WWF Tag Team championships five times. The Rock has transitioned into film, dropping the stage name and simply going by Dwayne Johnson. Dwayne’s undeniable muscular presence on screen has secured his role in several films big names films, including The Scorpion King, The Fast And The Furious 6, and his latest blockbuster Pain and Gain . |
Dwayne is just as much an athlete as he is an actor, this means when he hits the gym he takes it very serious. If you want the results Dwayne gets, you too have to take the Dwayne Johnson Workout serious.
Dwayne Johnson uses a pyramid structure workout program. This means he begins with a higher reps, and a lower weight. Then, each week he increases the weight, and decrease the number of reps.
After the first month, you start back at higher reps, but his time with a higher starting weight.
When deciding how much weight to use, The Rock starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, the weight is too light so he adds more weight.
Dwayne Johnson hits the gym six days per week, typically focusing on a single body part per day. At 40, he’s a seasoned, natural trainer. “I go by feel,” he says, and remarks that when he’s in the gym “it’s all business”.
And The Rock’s favorite body part? Legs, which is why he leaves them for Saturday once he has additional time to train them. This tells you a lot about his work ethic, as most people dread leg day.
Dwayne Johnson uses a pyramid structure workout program. This means he begins with a higher reps, and a lower weight. Then, each week he increases the weight, and decrease the number of reps.
After the first month, you start back at higher reps, but his time with a higher starting weight.
When deciding how much weight to use, The Rock starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, the weight is too light so he adds more weight.
Dwayne Johnson hits the gym six days per week, typically focusing on a single body part per day. At 40, he’s a seasoned, natural trainer. “I go by feel,” he says, and remarks that when he’s in the gym “it’s all business”.
And The Rock’s favorite body part? Legs, which is why he leaves them for Saturday once he has additional time to train them. This tells you a lot about his work ethic, as most people dread leg day.
Dwayne Johnson Workout Routine
Key Points ;
The Dwayne Johnson workout is continually evolving as he regularly tweaks it and tries new things. Typically, though, he likes to hit core muscle groups once a week and smaller muscles (biceps, triceps and calves) twice. For each set he starts with moderately high reps, about 15, and does less reps as he progresses to heavier weight. He performs a drop set on the last set of nearly every exercise. Rest periods are short (30-60 seconds) to preserve his conditioning. The following workout is a typical shoulder workout; it takes about 1 3⁄4 hours from start to finish. |
Lastly, the Dwayne Johnson workout isn’t for the faint hearted or beginner. If you want a little more information about how to perform exercises, or just want a complete program to follow, i do recommend the M40X Workout from IFBB PRO Ben Pakuslki. It is a very popular workout, simply because it works. If you want to know more check out my 100% honest M40X Workout Review.
Dwayne "The Rock Jonson" Diet Plan
The Rock eats seven times a day. His crazy diet is about getting enough protein to aid lean muscle growth. The key to the Rock Diet is that he consumes a lot of protein, fibrous carbs, and starchy vegetables. Nutrition is everything. The reason The Rock eats this way, is because it helps him lose weight and gain muscle.
Sample Daily Diet;
Sample Daily Diet;
- Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
- Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
- Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
- Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
- Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
- Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water