Ever thought
of having a muscular physique like Dwayne “The Rock” Johnson? The training
regimen and diet plan of a former WWE champion turned Hollywood actor and
producer are not going to be a piece of cake. After getting jacked with Hercules and Baywatch workouts, the 47-year-old The Fast And The Furious star has released several sets of workouts
for movies like Jumanji 3, Jungle Cruise, and Hobbs & Shaw in some posts on his UA Record account. Be in the
finest shape of your life with the Dwayne Johnson workout, which we have shared
below.
Dwayne Johnson Body Measurements
Height: 196 cm (6’ 5”); Weight: 260 lb
Chest: 50”; Waist: 35”
Biceps: 20”
Dwayne Johnson Body
Dwayne Johnson Workout Routine
The fact
that Jonson wakes up at 4 a.m. in the morning for his daily early-morning
cardio routine speaks volumes about his dedication to staying in shape. Putting
in that hard work at the break of dawn gets his day started on the right foot,
both mentally and physically.
He trains six
days a week, usually in the morning, in a private gym in Florida where he
trains separate body parts including the back, legs, shoulders, biceps,
triceps, and chest with weights. He mixes up his workouts and frequently changes
the routine, training hard so that he not just looks buff but also performs as
many stunts as possible that look as realistic as possible.
Dwayne The Rock Johnson Weekly Workout
Day 1: Legs Workout
Running
on Treadmill (set: 1, duration: 30-50 min)
Barbell
Walking Lunge (sets: 4, reps: 25)
Leg
Press (sets: 4, reps: 25)
Leg
Extensions (sets: 3, reps: 20)
Barbell
Squat (sets: 4, reps: 12)
Hack
Squat (sets: 4, reps: 12)
Hack
Squat with Single Leg (sets: 4, reps: 12)
Romanian
Deadlift (sets: 4, reps: 10)
Seated
Leg Curl (sets: 3, reps: 20)
Thigh
Abductor (sets: 4, reps: 12)
Dwayne Johnson Workout
Day 2: Back Workout
Running
on Treadmill (sets: 1, duration: 30-50 min)
Wide-Grip
Lat Pulldown (sets: 4, reps: 12)
Bent-Over
Barbell Row (sets: 4, reps: 12)
One-Arm
Dumbbell Row (sets: 4, reps: 12)
Barbell
Deadlift (sets: 3, reps: 10)
Pull
Ups (sets: 3, reps: till failure)
Dumbbell
Shrug (sets: 4, reps: 12)
Inverted
Row (sets: 3, reps: till failure)
Hyperextensions
(sets: 4, reps: 12)
Day 3: Shoulders Workout
Running
on Treadmill (sets: 1, duration: 30-50 min)
Dumbbell
Shoulder Press (sets: 4, reps: 12)
Standing
Military Press (sets: 4, reps: 12)
Front
Dumbbell Raise (sets: 4, reps: 12)
Side
Lateral Raise (sets: 4, reps: 12)
Reverse
Machine Flyes (sets: 4, reps: 15)
Seated
Bent-Over Rear Delt Raise (sets: 4, reps: 12)
Day 4: Arms and Abs Workout
Running
on Treadmill (sets: 1, duration: 30-50 min)
Dumbbell
Bicep Curl (sets: 4, reps: 15)
Hammer
Curls (sets: 4, reps: 15)
Spider
Curl (sets: 4, reps: till failure)
Triceps
Pushdown (sets: 4, reps: 15)
Overhead
Triceps (sets: 3, reps: 15)
Hanging
Leg Raise (sets: 4, reps: 20)
Rope
Crunch (sets: 4, reps: 20)
Russian
Twist (sets: 4, reps: 20)
Dwayne Johnson Arm Workout
Day 5: Legs Workout
Running
on Treadmill (set: 1, duration: 30-50 min)
Barbell
Walking Lunge (sets: 4, reps: 25)
Leg
Press (sets: 4, reps: 25)
Leg
Extensions (sets: 3, reps: 20)
Barbell
Squat (sets: 4, reps: 12)
Hack
Squat (sets: 4, reps: 12)
Hack
Squat with Single Leg (sets: 4, reps: 12)
Romanian
Deadlift (sets: 4, reps: 10)
Seated
Leg Curl (sets: 3, reps: 20)
Thigh
Abductor (sets: 4, reps: 12)
Day 6: Chest Workout
Running
on Treadmill (sets: 1, reps: 30-50 min)
Medium
Grip Barbell Bench Press (sets: 4, reps: 12)
Incline
Dumbbell Press (sets: 4, reps: 12)
Dumbbell
Bench Press (sets: 4, reps: 12)
Flat
Bench Cable Flyes (sets: 4, reps: till failure)
Incline
Hammer Curls (sets: 4, reps: 12)
Chest
Dips (sets: 4, reps: till failure)
Dwayne Johnson Chest Workout
Day 7: Rest
Dwayne Johnson Hercules Workout
It is a 4-6
week program developed by Dave Rienzi which helped Johnson prepare for the role
of Hercules.
Cable
Lateral Raise with One Arm (sets: 3, reps: 20 per arm)
Machine
Rear Delt Flyes (sets: 4, reps: 12)
Bent-Over
Lateral Raise (sets: 4, reps: 10)
Dwayne Johnson Bodybuilding
Day 5: Arms
EZ
Bar Preacher Curl (reps: 12)
EZ
Bar Standing Biceps Curl (reps: 12)
Cable
Machine Rope Curl (reps: 12)
Rope
Pushdown (reps: 12)
Overhead
Rope Extension (reps: 12)
Bodyweight
Dips (reps: 12)
Day 6: Rest
Day 7: Rest
Dwayne Johnson Diet
The Rock believes
that weight training and working out hard in the gym is not enough for building
muscle. You have got to pack your diet with nutritious foods to achieve a
ripped physique. He typically follows a five-meals-per-day diet plan but eats
seven protein-rich meals daily when training for movies like Hercules and Hobbs & Shaw.
A regular
sample diet similar to the one Johnson follows is described below:
Dwayne Johnson Training
Meal 1: two cups oatmeal, three egg whites,
10 oz. steak, one egg, a glass of watermelon juice
Meal 2: two pieces of chicken, 3 cups
mushroom, 3 cups broccoli, two bell pepper, one protein shake
Meal 3: eight tips of asparagus, 8 oz.
salmon, two eggs, 3 cups broccoli, 2 cups rice medley
Meal 4: three baked potatoes, eight tips of
asparagus, 10 oz. steak, a glass of orange juice
Meal 5: twenty-gram casein protein, ten egg
whites
