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Dwayne Johnson Workout and Diet

If you haven’t heard of Dwayne Johnson before then maybe you’ve been living under a rock, or maybe you know him by his ring name which is “The Rock”. He has been wrestling in the WWE on and off from 1996 to present. He is currently getting ready to wrestle John Cena at Wrestlemania XXVIII.

The Rock (Dwayne Johnson) was born in Hayward California in 1972. Dwayne Johnson has also pursued a football career with the University of Miami and later with the Calgary Stampeders.

Dwayne “The Rock” Johnson is currently getting in shape for Wrestlemania XXVIII where he will be facing John Cena. During The Rock’s wrestling career he has laid the people’s elbow on many opponents and won many championships. He has been the WCW champion 2 times, WWF champion 7 times, WWF tag team champion 5 times, Royal Rumble champion and he is the sixth triple crown champion.

When Dwayne Johnson isn’t playing football or wrestling you can probably find him in the movies. Since he was so good acting with the WWE he pursued a film career. Dwayne has been in many movies including G.I. Joe, Tooth Fairy, Get Smart and The Scorpion King.

Dwayne Johnson’s Workout Routine

Dwayne Johnson Workout Routine has evolved over the years as his goals have changed. Dwayne Johnson, better known as the Rock has stared in many movies and also in the WWE ring.

The first time Dwayne Johnson worked out he was only 13 years old. It may be hard to believe but he actually pinned himself under the bar on the bench press the first time he tried to do bench press. He actually had to let the weights slide off either side. This was very embarrassing for him as it would be for anyone. I’m sure this has happened to many guys as it has also happened to me.

Dwayne Johnson became serious and he told himself that this would never happen again. Through high school the Dwayne worked out and became grew to 6’4″ tall and 240 lbs. Because of this he got a football scholarship to the University of Miami.

Dwayne Johnson Workout and Diet

The Dwayne Johnson workout has changed over the years since he has been evolved in football, wrestling and acting. As a football player his workout routine focused on being big, strong and heavy. When he began wresting he had to cut his weight down because he needed more agility to be able to keep up with the rigors of the wrestling world. As an actor his workout routine focuses on getting lean and ripped for a nice appearance rather than for performance.

Dwayne Johnson Workout for Acting

The Dwayne Johnson workout consists of resistance training and cardio each day of the week from Monday to Saturday and Dwayne would take Sunday’s off to rest. There are basically 2 Dwayne Johnson workout routines that would get rotated every other day. Although they are the same routines they have different specifications for the number of sets, reps and rest periods. Each day may also be different exercises for the particular muscle groups but this workout doesn’t tell us much. This makes it a totally different workout because your muscles are working differently even though you are doing the same exercises.Dwayne Johnson Pumping Iron

Dwayne Johnson workout from April 2004 of Men’s Health

Monday Workout

Resistance training: Chest, back, biceps, calves; 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warm-up, 12 minutes at a high-intensity clip, 5-minute cool down.

Tuesday Workout

Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warm-up, 12 minutes at a high-intensity clip, 5-minute cool down.

Wednesday Workout

Resistance training: Chest, back, biceps, calves; 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warm-up, 12 minutes at a high-intensity clip, 5-minute cool down.

Thursday Workout

Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warm-up, 12 minutes at a high-intensity clip, 5-minute cool down.

Friday Workout

Resistance training: Chest, back, biceps, calves; 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warm-up, 12 minutes at a high-intensity clip, 5-minute cool down.

Saturday Workout

Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warm-up, 12 minutes at a high-intensity clip, 5-minute cool down.

Sunday Rest Day

Dwayne Johnson rests on Sundays as you probably should be as well.

Dwayne Johnson Diet

Dwayne Johnson diet was actually to low in calories before he decided to cut his weight. This was resulting in a low metabolism. When he started training with Billy Beck he began this meal plan which was geared towards 600 calories per meal. This meal plan was targeted towards burning fat. This 3600 calorie meal plan was made for The Rock who is 6’4? and about 245 lbs. That’s about an average of 14.7 calories per lbs. For a 180 lbs guy you’re looking at around 2600 – 2700 calories. If this is for fat loss this seems kind of high to me.

This is the Dwayne Johnson diet that he uses when he is cutting down for his movie rolls. This is from Men’s Health Magazine April 2004

  • Breakfast is 3 servings cream of rice or 1 cup oatmeal, 10 scrambled egg whites, 3 rice cakes and 24oz of water.
  • Snack is 1 cup grits, 6oz yams, 6oz skinless grilled chicken breast, 1 cup of steamed asparagus and 24oz of water.
  • Lunch is 1 sliced cucumber, 6oz tuna, 1 cup brown rice and 24oz of water.
  • Snack is 1 cup barley, 6oz perch fillet, 1 cup steamed green beans, 6oz baked potato and 24oz of water.
  • Dinner is 1 cup brown rice, 6oz pork tenderloin, 1 cup peas, 6oz sweet potato and 24oz of water.
  • Snack is 3 servings cream of rice or 1 cup oatmeal, 10 scrambled egg whites and 24oz of water.

Wow that’s a lot of food. I might not even eat that much in 2 days. If you didn’t notice he doesn’t drink anything but water because any other drink is calories and it’s better to be eating your calories if you are trying to cut down.

Dwayne Johnson also believes in the cheat day and likes to indulge in donuts and pizza. Mmmm donuts. He takes in about 1 gram of protein per pound of bodyweight as well as supplements and glutamine. It doesn’t shock me that he also consumes protein shakes as well as foods like beef, chicken breast and vegetables. chicken breast and vegetables.

Dwayne Johnson Workout for Muscle Building

Dwayne Johnson Workout for Muscle Building is the routine that he has used in the past to build muscle while he was in the WWE. He may even be using this Dwayne Johnson Workout for Wrestlemania since he seems to be slightly bigger then when he is acting.

Dwayne Johnson Working out

Here is the Dwayne Johnson workout for muscle building that he used when he was wrestling in the WWE. I realize he is back in the WWE now getting ready for Wrestlemania so he could very well be back in this routine to build muscle for wrestlemania.

The Rock’s Muscle Building workout routine includes one body part per day for a total of 5 days of working out per week. The workouts go as follows: day 1 is shoulders, day 2 is back, day 3 is legs, day 4 is arms, day 5 is chest. What I find interesting is that The Rock does chest at the end of the 5 day cycle which is the opposite of everyone at my gym. They usually start their workouts with chest on Mondays.

Dwayne Johnson Workout Routine for Wrestlemania

Ok I’m only speculating that this is the routine that he is using for Wrestlemania because this is the routine that The Rock would use when he was wrestling previously.

Here it goes; this is the Dwayne Johnson workout from Muscle and Fitness Magazine May 2002

The Rock’s Workout Day 1

On the first day The Rock would do a shoulder workout which consisted of:

  • Seated Military Press Machine – 3 sets x 21 reps (This is most likely his warm up set since he is doing 21 reps per set.)
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12 reps (reduce by 2 reps each set)
  • Hammer Strength Shrug – 5 sets x 12 reps (reduce by 2 reps each set)
  • Four Way Neck Machine – 4 sets x 12 reps (I have never even heard of a 4 way neck machine let alone seen one.)

The Rock’s Workout Day 2

On the second day The Rock would do a back workout which consisted of:

  • Wide Grip Lat Pull Down – 5 sets x 12 reps (reduce by 2 reps each set)
  • Close Grip Lat Pull Down – 5 sets x 12 reps (reduce by 2 reps each set)
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps

The Rock’s Workout Day 3

On the third day The Rock would do a leg workout which consisted of:

  • 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)

The Rock’s Workout Day 4

On the fourth day The Rock would do an arms workout which consisted of:

  • Alternating Dumbbell Curl – 5 sets x 12 reps (reduce by 2 reps each set)
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (Last 2 sets are 21s which consist of 7 reps for the upper half of the movement, 7 reps for the lower half of the movement and then 7 reps for the full movement.)
  • 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

The Rock’s Workout Day 5

On the fifth day The Rock would do a chest workout which consisted of:

  • Incline Dumbbell Press – 5 sets x 12 reps (reduce by 2 reps each set)
  • Dumbbell Bench Press – 5 sets x 12 reps (reduce by 2 reps each set)
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers)

Dwayne Johnson’s workout would also include 4 sets x 25 reps of Swiss ball crunches for his abs workout 2 times a week.

The only unfortunate part about trying to follow the Dwayne Johnson workout is that you aren’t Dwayne Johnson. Having his Dwayne Johnson workout routine is good for a guide on what kind of workout he is doing but not having his trainer and supplements that he is probably taking won’t help. You could try to follow this routine as I have but haven’t gotten much in the way of results. If you aren’t a pro athlete then I’d suggest checking out something like Visual Impact Muscle Building. It’s a solid course that teaches you exactly what you need to build lean muscle and get to the size you want to be.

 

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