Dwayne Johnson Rock workout schedule and diet plan

Dwayne Johnson is famous movie star and ex WWE wrestler is famous for his greek god like physic. Rock workout routine is famous among aspiring body builders and professional wrestler. His growth as a body builder is outstanding; he has literally transformed his self into the beast.

Dwayne Johnson Rock workout schedule

According to his trainer Dwayne the Rock Johnson eats seven times in a day to compensate his extreme workout.

Dwayne Johnson is always a fit as he is wrestler turned actor. He needs to build body for various roles, either he needs to gain or need to lose body. Rock workout includes heavy weight lifting; he uses pyramid structure to build his body. Rock lifts low weight and more reps and gradually johnson increases weight. This routine helps him to build higher mass. He has used various workout schedules as per the demand of role. For ex. Dwayne Johnson Hercules workout is all about building mass and put extra layer of muscle, while Baywatch workout is totally different.

Rock focus on one muscle at time and his week is divided in different body parts. If he is doing chest for day one then he will focus on biceps or back muscle on second day. This will help muscles to recover from heavy workout.Dwayne Johnson Rock chest workout

Day-1: Monday- Chest

  • Push-ups
  • Barbell Bench Press
  • Dumbbell Bench Press
  • Incline dumbbell bench press
  • Decline dumbbell bench press
  • Cable Crossover

Set of 3 and 15 to 20 reps, Lift weight as much as possible.

Day-2: Tuesday- Shoulder

  • Front Barbell Raise.
  • Dumbbell Shoulder Press
  • Side Lateral Raise
  • Seated Bent-Over Rear Delt Raise
  • Front Cable Raise
  • Reverse Machine Flyes

Set of 3 and 15 to 20 reps, Lift weight as much as possible.

Day-3: Wednesday- Legs

  • Body weight Squats
  • Barbell Squats
  • Leg extension
  • Lying Leg Curls
  • Dumbbell Lunges
  • Hack Squat
  • Barbell Deadlift

Set of 4 and 12 to 15 reps, Lift weight as much as possible.Dwayne Johnson Rock arms workout

Day-4: Thursday-Biceps

  • Pull ups
  • Chin ups
  • Barbell curls
  • Incline Dumbbell Curl
  • Hammer Curls
  • Spider Curl

Set of 4 and 12 to 15 reps, Lift weight as much as possible.

Day-5: Friday- Back

  • Chin-ups
  • Pull-ups
  • Dips
  • Barbell Deadlift
  • Standing T-Bar Row
  • Reverse-Grip Smith Machine Row
  • Single-Arm Dumbbell Row

Set of 3 and 15 to 20 reps, Lift weight as much as possible.Dwayne Johnson Rock abs workout

Day-6: Abs Triceps

  • Seated Dumbbell Press
  • V-Bar Pull down
  • Triceps Overhead Extension with Rope
  • Triceps Push down – V-Bar Attachment
  • Crunch
  • Rope Crunch
  • Plank
  • Side plank
  • Cross Crunch

Set of 4 and 12 to 15 reps, Lift weight as much as possible.

Day-7: Sunday rest

Dwayne the Rock Johnson Diet plan

Rock has to eat in bulk to balance his massive workout session. His follows protein rich diet to build muscles. His diet from Hercules or Baywatch is full of protein which came from egg white, steak, oatmeal, chicken Breast, Broccoli, Casein Protein. The rock supplements include whey protein and various other minerals.

Rock diet plan for Hercules

 

Summary
Photo ofDwayne Douglas Johnson
Name
Dwayne Douglas Johnson
Nickname
(The Rock)
Job Title
actor, producer, Professional wrestler
Address
Hayward, ,
California, United States,

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