Dwayne Johnson Workout Routine and Diet Plan

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There is no doubt that Dwayne Johnson is one of the most recognizable faces in Hollywood right now. He is undoubtedly a very talented actor, but a lot of the allure of his persona is owed to his incredibly muscular physique. He is arguably a single true successor to Arnold Schwarzenegger.

So what is it exactly that makes The Rock look so impressive and powerful? Well, this 46-year old actor has a good frame to start with; a 6’4 body with good symmetry. Even before he became one of the biggest Hollywood stars and packed 260 lb. of pure muscle, he was an athletically gifted college football player.

Injuries prevented him from making a substantial career in the sport, but the discipline and hard-working mentality necessary to play professional football remained imprinted on him. Those traits helped him transition into the world of professional wrestling with huge success, and later acting, where he reached the top of the most paid lists two years running. Let’s take a look at the Dwayne Johnson workout plan.

dwayne johnson workout

How to Get the Look: The Dwayne Johnson Workout Program

Simply put; hard work, dedication, and proper diet. But, you probably already knew that, just because in the world of fitness and bodybuilding, that is true for everyone. Only by taking a deeper look into his daily workout routine can you truly understand how he manages to have such an incredible physique. His day starts at 4 AM and it starts ferociously. Here is the outline of the Dwayne Johnson workout routine for the week:

Keep in mind that every session starts with warming up and cardio segments, and ends up with stretching and recovery.

  • Monday:
    • Dumbbell bench press; 10-12 reps per set, four sets
    • Bench cable flyes; as many as possible, three sets
    • Bench press; 10-12 reps, medium grip, four sets
    • Inclined bench dumbbell press; 10-12 reps, five sets
    • Cable crossover; 10-12 reps, four sets
    • Inclined bench press; 10-12 reps, alternating grips, four sets

This is a workout routine designed to build chest muscles

  • Tuesday:
    • Leg press; 25 reps, four sets
    • Weighted walking lunges; 25 reps, alternating legs, four sets
    • Leg extensions; 20 reps, three sets
    • Seated leg curls; 20 reps, three sets
    • Smith machine calf raises; as many as possible, three sets
    • Barbell lunges; 20 reps, three sets
    • Thigh abductors; 15 reps, three sets

Naturally, this workout routine is designed to build muscles in your legs.

  • Wednesday:
    • Barbell curls; 10-12 reps, three sets
    • Hammer curls; 10-12 reps, four sets
    • Triceps pushdowns; 10-12 reps, three sets
    • Spider curls; as many as possible, four sets
    • Dips; as many as possible, three sets
    • Rope crunches; 20 reps, four sets
    • Hanging leg raises; 20 reps, four sets
    • Weighted Russian twists; 20 reps, four sets

This workout routine is designed to build your arms and torso, abs.

  • Thursday:
    • Barbell deadlifts; 12-15 reps, four sets
    • Lat machine pull-downs; 12-15 reps, four sets
    • Barbell shrugs; 15 reps, four sets
    • Pull-ups; 15 reps, four sets
    • Back hyperextensions: 15 reps, four sets
    • Inverted rows; as many as possible, three sets
    • One-arm dumbbell rows; 15 reps, four sets

This workout routine is designed to build your back muscles.

  • Friday:
    • Dumbbell shoulder press: 12 reps, four sets
    • Front dumbbell raises; 12 reps, four sets
    • Standing press; 12 reps, four sets
    • Side lateral raises; 12 reps, four sets
    • Inclined bench reverse flyes; 12-15 reps, three sets

This workout routine is designed to build shoulder muscles.

  • Saturday:
    • Leg press; 25 reps, four sets
    • Weighted walking lunges; 25 reps, alternating legs, four sets
    • Leg extensions; 20 reps, three sets
    • Seated leg curls; 20 reps, three sets
    • Smith machine calf raises; as many as possible, three sets
    • Barbell lunges; 20 reps, three sets
    • Thigh abductors; 15 reps, three sets

This is another leg day routine.

  • Sunday:
    • rest day

The weights Dwayne works with can vary, and therefore haven’t been mentioned in this workout routine. When replicating his daily workouts, make sure you keep working with weights that are adjusted for your shape and physique. Dwayne uses dumbbells ranging from 35 lb. to 140 lb. and even heavier barbells for some of his exercises. Also, the number of sets can vary depending on the mood and energy levels.

Additional workouts

The thing we need to keep in mind is that this is a yearlong workout regime. When Dwayne prepares for a role, he additionally trains depending on the role itself. For example, he might introduce boxing and mixed martial arts into his daily routine if he is gearing up for a role of a brawler. This would entail heavy bag sessions and focus pad workouts, Brazilian jiu-jitsu sparring, and pure MMA workouts. That’s the reason why, with all that muscle, he still moves naturally and fluidly during his action and combat sequences. Undeniably, football and professional wrestling backgrounds help a lot.

dwayne johnson diet

What’s on the menu for the Dwayne Johnson diet?

In order to keep up his absolutely bulking physique, The Rock needs to introduce enough calories and proteins during the day. He has five to seven meals a day, depending on the schedule. Here are some of the examples of his meals:

  • Meal number 1
    • Steak
    • Egg whites
    • Oatmeal
  • Meal number 2
    • Chicken breasts
    • White rice
    • Broccoli
  • Meal Number 3
    • Halibut
    • Asparagus
    • White rice
  • Meal Number 4
    • Steak
    • Salad
    • Baked Potatoes
  • Meal number 5
    • Chicken breasts
    • Broccoli
    • Baked Potatoes
  • Meal number 6
    • Egg whites
    • Protein shake

It is quite apparent that his diet is focused on proteins and healthy fats, and that sugars are not a big part of it. Depending on the schedule, he switches between these meal plans and works out his daily intake. One thing is for sure; in order to keep up such an incredible physique, an absolute dedication towards working out, being consistent, and eating healthy is required. Dwayne Johnson is the perfect example of the results that those three virtues carry.

Dwayne Johnson is definitely a person that garners respect and admiration for his incredible acting skills as well as his physique. Getting to his level of commitment to fitness and bodybuilding is quite a goal to accomplish.

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