Unlock the secrets of Dwayne Johnson’s Workout Plan and get ready to unleash new body confidence…
Rock has mesmerized us with his mega Hercules physique for a long time.
What’s the secret? Digging into Dwayne Johnson Workout Routine can get you an idea.
Dwayne “The Rock” Johnson, the fitness god, gives a whole new meaning to fitness.
Nothing has ever been more inspirational than his exceptional physique. His transformation and commitment to stay fit led to his incredible physique.
Of course, everyone in the fitness world has an eye on The Rock Workout Routine.
It can give an edge to your fitness level too.
Dwayne Johnson Workout will help!
Ultimately, it is your dedication, willpower, and commitment.
The article covers all the ins and outs of Dwayne Johnson Workout routine. First, let’s begin with his fitness principles.
Dwayne Johnson Workout Routine Principles
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Dwayne’s focus lies entirely on bulking muscles to keep body fat as low as possible.
In other words, he spends most of his time in the gym lifting weights. He has three weightlifting days per week.
Every week, he keeps a day off for rest and full recovery. On this day, he doesn’t indulge in any kind of activity, let alone weightlifting.
For the rest of the three days, he performs cardio workout. It helps eliminate excess bad calories. Also, it helps maintain healthy body weight.
Dwayne Johnson Daily Routine targets different muscle groups. His workout program is designed without overworking any area.
Well, he had a lot of modeling and acting jobs. Thus, remaining in good shape is a necessity.
For him, fitness was always a passion. It still is.
If you also want to get such a physique, inspiration from Dwayne Johnson Workout Routine is important.
Though his workout reps may vary from yours, starting slow is always good. Soon you can pick up your pace. Eventually, you would perform more reps without fussing about it.
The Rock focuses on an active warm-up session before working out. This is a key technique to protect from injury.
“Success at anything will always come down to this: Focus and Effort. And we control both.”
—The rock
The Rock Daily Routine: What’s One Day in Dwayne’s Life Like?
The Rock’s daily routine involves an active lifestyle. It also involves intense workout sessions 6 days a week.
His day begins in the morning when he wakes up as early as 4:00 am. This is The Rock Wake Up Time. It’s itself a struggle compared to his workout plan.
Afterward, he gets ready for a run. Dwayne doesn’t always hit the sidewalks around his home. While filming abroad, he uses elliptical or treadmills at the hotel.
After 30-50 minutes of the active cardio session, he goes for breakfast. Next, it’s time for him to hit the gym and bang on.
On his workout days, he focuses on specific muscle groups.
Moreover, the Rock Workout Split keeps on changing as per his fitness goals. In general, he goes around to 4 sets and 12 reps with a 60-90 second rest period.
The Rock Schedule on Reddit gives a clear-cut idea of his active day. Now, let’s break down the Dwayne Johnson Workout program.
The Rock Workout Plan Secrets
Wanna train like The Rock? His workout plan is challenging, but it gets results.
You must put intense efforts and go beyond your limits.
Here’s what Dwayne Johnson’s Workout Plan looks like.
Day 1: The Rock Leg Workout
- 30-50 minutes Running – outside or on a treadmill
- Leg Press – 4 sets x 25 reps
- Hack Squats – 4 sets x 12 reps
- Barbell Squats – 4 sets x 12 reps
- Thigh Abductor – 4 set x 12 reps
- Leg Extensions – 3 sets x 20 reps
- Seated Leg Curls – 3 sets x 20 reps
- Romanian Deadlift – 4 sets x 10 reps
- Barbell Walking Lunge – 4 sets x25 reps
Day 2: The Rock Back Workout
- 30-50 minutes Running – outside or on a treadmill
- Pull-Ups – 3 sets
- Inverted Row – 3 sets
- Dumbbell Shrug – 4 sets x 12 reps
- Hyperextension – 4 sets x 12 reps
- Barbell Deadlift – 3 sets x 10 reps
- Bent-Over Barbell Row – 4 sets x 12 reps
- Wide-Grip Lat Pulldown – 4 sets x 12 reps
- One Arm Dumbbell Row – 4 sets x 12 reps
Day 3: The Rock Shoulders Workouts
- 30-50 minutes Running – outside or on a treadmill
- Side Lateral Raise – 4 sets x 12 reps
- Front Dumbbell Raise – 4 sets x 12 reps
- Reverse Machine Flyes – 4 sets x 15 reps
- Standing Military Press – 4 sets x 12 reps
- Dumbbell Shoulder Press – 4 sets x 12 reps
- Seated Bent-Over Rear Delt Raise – 4 sets x 12 reps
Day 4: The Rock Arms/Abs Workouts
- Running 30-50 minutes – outside or on a treadmill
- Spider Curl – 4 sets x 12 reps
- Rope Crunch – 4 sets x 20 reps
- Russian Twist – 4 sets x 20 reps
- Hammer Curls – 4 sets x 15 reps
- Overhead Triceps – 3 sets x 15 reps
- Hanging Leg Raise – 4 sets x 20 reps
- Triceps Pushdown – 4 sets x 15 reps
- Dumbbell Bicep Curl – 4 sets x 15 reps
Day 5: The Rock’s Leg Workout
- Running 30-50 minutes – outside or on a treadmill
- Leg Press – 4 sets x 25 reps
- Hack Squat – 4 sets x 12 reps
- Barbell Squat – 4 sets x 12 reps
- Leg Extension – 3 sets x 20 reps
- Seated Leg Curl – 3 sets x 20 reps
- Thigh Abductor – 4 sets x 12 reps
- Romanian Deadlift – 4 sets x 10 reps
- Barbell Walking Lunge – 4 sets x 25 reps
Day 6: The Rock Chest Workout
- Running 30-50 minutes – outside or on a treadmill
- Incline Hammer Curls – 4 sets x 12 reps
- Flat Bench Cable Flyes – 4 sets x 15 reps
- Dips, Chest Version – 4 sets x 10-12 reps
- Dumbbell Bench Press – 4 sets x 12 reps
- Incline Dumbbell Press – 4 sets x 12 reps
- Barbell Bench Press, medium grip – 4 sets x 12 reps
Day 7: Rest
The rest day is for recovery and refueling his muscle mass.
Of course, it is the time necessary for your physique to repair muscle tears.
He even goes for epic cheat meals on these days!!
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Well, now we know how intense The Rock workout plan is. Indeed, not everyone can take up this challenge.
To achieve fitness goals with this plan requires much more than training. You need commitments, dedication, and efforts.
You need to push harder than you can. It is the only way to get better.
ALSO READ: Brie Larson Captain Marvel Workout Routine
How Many Hours A Day Does the Rock Workout?
The workout program of Dwayne Johnson consists of two active sessions.
- First, it is the morning run hours.
- Second, it is an active and intense time at the gym. He runs for almost 30 to 50 minutes daily outside or on the treadmill daily as per his wish.
This next active session is the gym hours. This training period also lasts for 30 to 50 minutes.
In general, his workout program lasts for 1 hour to 1 hour and 40 minutes.
For beginners, this wouldn’t be ideal.
So, you can begin slowly and later extend your workout timings to meet your fitness goals. Of course, following Dwayne Johnson workout routine works when you go slow.
After having a look at the Rock workout program, it’s time to dig into his diet plan as well. After all, his physique is the result of combining a terrific workout routine with a healthy diet plan. Let’s begin…
The Rock’s Diet Principles
His diet plan emphasizes muscle building.
Dwayne Johnson diet simply encompasses more protein to support muscle mass. Carbs are also an important part of his diet to fuel him with energy.
Overall, he eats almost 7 small meals daily. However, it can increase in number occasionally.
His meals are nutritionally balanced. They usually encompass:
- protein (i.e., fish or chicken),
- complex carbs (i.e., rice or potatoes), and
- any type of veggies, like broccoli or spinach.
We all know diet is an important part of bulking. You need to exclude a large portion of junk or processed foods from your meal plan to even get anywhere near like how Dwayne looks.
The Rock also goes by this principle. He focuses on a clean and nutritional diet. Though, he goes for cheat meals once in a while.
Apart from whole foods, The Rock Diet plan may require supplements. This is because of the nutritional gap that can occur.
You can go for omega-3 fish oils. Also, eating like Dwayne requires Casein protein if you don’t want to rely on animal protein excessively.
The Rock’s physique is the amalgamation of hard work and a natural diet plan.
With dedication, you can get a physique like him. You just need to follow Dwayne Johnson workout routine.
The Rock Diet Plan: 1 Day Sample
To remain bulky, Dwayne’s body requires intense fueling and feeding.
As you know, he eats almost 7 small meals. You can find his meals in his Instagram posts. In fact, he also keeps his fans updated with his “cheat meals.”
In general, he eats every 2 to 3 hours, almost 5-7 times a day.
Here’s a sample of 1 day in The Rock’s Diet Plan.
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Meal #1
- 280g steak fillet,
- 140g oatmeal,
- 4 egg whites,
- 1 glass of watermelon juice.
Meal #2
- 2 cups white rice,
- 220g chicken,
- a mixture of bell pepper, mushrooms, broccoli, or 1 cup broccoli,
- a protein shake.
Meal #3
- 220g halibut,
- 1 cup asparagus,
- 2 cups white rice.
Meal #4
- 220g chicken,
- 350 g baked potato,
- 1 cup broccoli.
Meal #5
- 220g halibut,
- 1 cup asparagus,
- 1 cup white rice.
Meal #6
- 250g baked potato,
- 280-gram steak filet,
- 1 salad.
Meal #7
- 20–30g casein protein supplement,
- 10 egg whites.
Clearly, the Rock believes in organized meals. He has everything planned out in advance. Indeed, this keeps him away from diet crunch and cravings, leading to mishaps in his fitness program.
Usually, his staples are chicken, egg whites, mushrooms, steak fillets, broccoli, oatmeal, rice, halibut, asparagus, leafy salads, peppers, baked potato, onions, and some casein protein.
As it seems, Dwayne’s diet is clean and full of nutrition for the most part.
Dwayne Johnson Workout Routine and Diet plan is truly impressive and will certainly help you make progress in your fitness routine. At last, here’s a complete overview.
The Wrap Up
The Rock didn’t get big in a day. He rose above all his problems and hit his goals with a bang.
To get a body like his requires more than an intense workout and diet plan. You need hard work, dedication, and sheer commitment to your goal.
This has made Dwayne “The Rock” Johnson a fitness god.
Dwayne Johnson workout routine shows how hard he works to get him going. These plans shared above can give an edge to your fitness level. Again, it would depend on your determination, dedication, and efforts.
So, what inspires you the most about Dwayne Johnson’s Workout routine? Tell us your thoughts down in the comments section.