Dwayne the Rock Johnson workout and diet

                                                                               

Dwayne Douglas Johnson (born May 2, 1972), also known by his ring name The Rock, is an American actor and professional wrestler who is signed to WWE, appearing on the Raw brand. He is often credited as Dwayne "The Rock" Johnson. He used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven. When he started wrestling, Johnson realized that his bulky 280lb frame was not going to create an effective look. He had to get faster and leaner. By focusing on a proper diet plan and a workout built around hypertrophy, Johnson dropped 20lbs. He had a split routine where he worked one body part per day and did 45 minutes of fat burning cardio.

His new look combined with his playful personality helped turn The Rock into the People's Champ. This helped propel Johnson into the Hollywood scene where he has starred in movies such as The Mummy Returns, The Scorpion King, Walking Tall, The Rundown, Doom, Gridiron Gang, The Game Plan, Get Smart, Race to Witch Mountain, Tooth Fairy and earn upcoming roles in The Other Guys and Faster.

Dwayne Johnson's first movies were mainly action films before he ventured in the world of comedy. With Faster, he's coming full circle. Obviously, Johnson will need to stay in great shape since he plans on tackling superhero roles in the future%u2026Luke Cage, Namor, Martian Manhunter, Captain Marvel, and Race Bannon from Johnny Quest are possibilities.

Monday, Wednesday, Friday

Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods

Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday

Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods

Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

The Rock Dwayne Johnson Sample Cutting 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

The Rock, Dwayne Johnson, Muscle Building Workout Routine

                                                                           

This is a muscle building workout routine used by The Rock, Dwayne Johnson.

Day 1 – Shoulders

Day 2 – Back

Day 3 – Legs

Day 4 – Arms

Day 5 – Chest

Day 1 – 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

Day 2 – 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

Day 3 – 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)

Day 4 – 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.

Day 5 – 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)

Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.