The Rock Dwayne Johnson workout and diet secret

Dwayne JohnsonWhat you need to know
The Rock Dwayne Johnson workouts routine
The Rock Dwayne Johnson fitness/bodybuilding secrets
The Rock Dwayne Johnson dieting plans
 
The Rock workouts and diet tells that The Rock (Dwayne Johnson) is a star of the upcoming movie Faster as well as a former WWE superstar and college football player. It wasn't that long ago that the man known in the WWE as "The Rock" was a bulky 280lb defensive lineman at the University of Miami. However, The Rock's training helped transform him into a chiseled 260lb wrestler and then into an athletic 225lb movie star.
Workouts Routines 


Dwayne Johnson workout

Monday– Shoulders
  • Seated Military Press Machine – 3 sets x 21 reps
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
  • Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
  • Four Way Neck Machine – 4 sets x 12 reps

Tuesday – Back
  • Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps
Wednesday- Rest
Dwayne Johnson at gym

Thursday – Legs
  • Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
  • Smith Machine Lunge – 4 sets x 8 reps per leg
  • Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
  • Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)
Friday – Arms
  • Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
  • Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
  • Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
  • One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps
  • *21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
The Rock

Saturday – Chest
  • Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers) 

Sunday - Rest

Dieting Routines 
 
With his old diet regime, The Rock simplay wasn't eating enough. He'd also stop his carb intake after 3 pm., which left his body without fuel. The result was lower metabolism. All that changed when trainer Billy Beck kept The Rock's body stoked with the following meal plan-an average of 600 calories a setting, six times a day. with burning fat in mind. "You've got to intoduce balance into your diet." Beck says. "Think of a Mercedes symbol; the ideal meal is a combination of lean protein, starchy carbs, and fibrous vegetables." Now, you probably don't carry 245 pounds on a 6'4" frame, so you won't consume Rock-like volumes. But with a little long division, the principles can work for you. For instance, a 180-pound Dwayne wannabe woud need to pack 3,100 calories a day. Vigorus muscle makers of other sizes can adjust their meals accordingly. Here's what fuels a typical day in the life of The Rock.

The Rock Dwayne Johnson
  • Meal One- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water
  • Meal Two- 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water
  • Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water
  • Meal Four- 6-oz perch fillet, 1 cup barley, 6-oz baked potato, 1 cup steamed green beans, 24 oz water
  • Meal Five- 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water
  • Meal Six- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 oz water

29 comments:

  1. Thanks for this post! Dwane is very strong man, I am sure that everything is due to a healthy lifestyle

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  3. Why we hv to eat only egg white not that yellow which is in the middle of egg

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  4. Why we hv to eat only egg white not that yellow which is in the middle of egg

    ANSWER: because yellow part of egg(yolk) contains higher cholesterol Overeating can make you fat but if you eat in limit then yolk is also good for health.

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  5. slappa da byeess

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  6. That's true! He once made a comeback in the WWE, and aside from the tattoo on his arm, I also noticed the great improvement on his body. He looked more firm and I thought he looked better than before.

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  7. I wonder if he was using any supplements such as a pre or post workout supplement. Its kinda hard these days to go without any supplementation.

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  8. Roids People....seriously you can't do this without help.

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  9. Actually Dwayne is much more a bodybuilder nowdays than a wrestler, man. lol

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  10. Are the serving sizes for the oats/grits/barley, as mentioned in this article, the dry or cooked measure? Thanks.

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  11. I didn't see any deadlifts squats or power lifting in there

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  12. E gli steroidi ke prende nn gli hai messi? :D

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  13. I just started this workout and I definitely feel the burn however I am also concerned that there is no powerlifting and I want to know if anybody knows whether one muscle group a week really works or if I should stick to doing a muscle group 2-3 times a week

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  14. Why are you having carbs in meal 6 ?.When you consume carbs at night it releases insulin into your system and that inhibits your bodys release of growth hormone.Growth hormone makes you leaner and keeps your body drawing up the protein and nutrients.

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  15. I dead wanna follow this plan

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  16. I'm noel sanchez from venezuela my opinion you doing better than vin diesel good accion moves

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  17. I'm doing your workout roting very good

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  18. Those abs, and no ab workouts?! NEVER? Odd.

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  19. BILL P - Those abs, and no ab workouts?! NEVER? Odd.

    Quality abs are down to body fat % - thats why Abs are made 30% in the gym 70% in the kitchen

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  20. NICCCCCCCCCCCC MAN..........

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  24. This is the perfect blog for anyone who wants to know about this topic. Now, I know the secret of my idol, the Rock. Thank you for sharing!

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  26. Great story. I’m so glad you shared it here, it’s inspired me to also move forward on my journey and realize that every step does count!this was awsome i enjoyed reading.

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