Dwayne Johnson The Rock Workout and Diet

Dwayne Johnson also known as The Rock is an American and Canadian  actor, producer and semi-retired professional wrestler. According to the forbes list Rock is the richest celebrity in whole world. The rock is best known for his muscular and well maintained body. In an interview he said that they don't compromise with their workout and diet. Although The Rock remains busy in shooting of their films but they do proper workout and follow his proper diet. So in this post I will tell you workout and diet routine of Dwayne Johnson (The Rock).
Dwayne Johnson the Rock Workout and Diet
Dwayne Johnson the Rock Workout and Diet

The Rock Workout Routine

The Rock workout routine is not consistent. He starts with heavy weights with less reps than lower the weight and increases the reps. The Rock do higher reps for arms workout. The Rock follows six days a week workout routine to maitain his muscular body.

The Rock Monday Workout Routine: Chest & Shoulder

  • Dumbbell Incline press: 4 sets
  • Dumbbell Incline press: 2 sets Pyramid 
  • Chest Flys with Dumbbells: 4 sets
  • Dumbbell Bench press: 4 sets Pyramid 
  • Dumbbell Bench press: 2 sets
  • Seated Overhead Press: 4 sets Pyramid 
  • Dumbbell Front Raises: 4 sets
  • Dumbbell Side Raises: 4 sets Pyramid 
  • Bent-Over Lateral Raises: 4 sets 
  • Cable Flys: 4 sets Until Failure Super-set 
  • Dips Until Failure: 4 sets Until Failure

The Rock Tuesday Workout Routine:  Legs and Back

  • Seated Leg Presses: 4 sets with 40 reps 
  • Lying Leg Curls: 4 sets Pyramid 
  • Smith Machine Lunges: 4 sets Pyramid 
  • Stiff-Legged Deadlifts: 4 sets 
  • Box Jumps: 4 sets with 25 reps 
  • Calf raises: 3 sets with 20 reps 
  • Dumbbell Rows: 4 sets Pyramid 
  • Lat pull-downs: 4 sets with Wide Grips 
  • Lat pull-downs #2: 4 sets Pyramid with Narrow Grip 
  • Seated Pulley Rows: 4 sets 
  • Barbell Shrugs: 4 reps with 10-12 reps 
  • Heavy DB Shrugs: 4 reps with 10-12 (Dumbbells)

The Rock Wednesday Workout Routine: Arms and Abs

  • Triceps Push-downs: 4 sets with 8-12 reps (Normal Grip for Get the Pump)
  • Triceps Push-downs: 4 sets with 8-12 reps (Narrow Grip for Get the Pump)
  • Lying Tricep Skullcrushers: 4 sets with 8-12 reps
  • Barbell Bicep Curls: 3-4 sets with 8-12 reps
  • Preacher Curls: 4 sets with 8-12 reps (On machine)
  • Dumbbell Hammer Curls: 4 sets with 8-12 reps
  • Double Crunches: 3 sets with 25 reps 
  • Bicycle Crunches: 3 sets with 25 reps 
  • Reverse Crunches: 3 sets with 25 reps
The Rock in Gym
The Rock in Gym

The Rock Thursday Workout Routine: Chest and Shoulder

  • Dumbbell Incline press: 4 sets with 20-25 reps (Both Arms) 
  • Dumbbell Incline press: 2 sets with 20 reps (Alternating)
  • Chest Flys with Dumbbells: 4 sets Pyramid (Flat Bench) 
  • Dumbbell Bench press: 4 sets with 15-20 reps (Both Arms) 
  • Dumbbell Bench press: 2 sets Pyramid (Alternating) 
  • Seated Overhead Press: 4 sets Pyramid with Dumbbells 
  • Dumbbell Front Raises: 4 sets Pyramid 
  • Dumbbell Side Raises: 4 sets with 20-25 reps 
  • Bent-Over Lateral Raises: 4 sets Pyramid 
  • Cable Flys: 4 sets until Failure (Super-set)
  • Dips Until Failure: 5 sets until Failure

The Rock Friday Workout Routine: Legs and Back

  • Seated Leg Presses: 4 sets with 40 reps 
  • Lying Leg Curls: 4 sets Pyramid 
  • Smith Machine Lunges: 4 sets Pyramid 
  • Stiff-Legged Deadlifts: 4 sets 
  • Box Jumps: 4 sets with 25 reps 
  • Calf raises: 3 sets with 20 reps 
  • Dumbbell Rows: 4 sets Pyramid 
  • Lat pull-downs: 4 sets with Wide Grips 
  • Lat pull-downs #2: 4 sets Pyramid with Narrow Grip 
  • Seated Pulley Rows: 4 sets 
  • Barbell Shrugs: 4 reps with 10-12 reps 
  • Heavy DB Shrugs: 4 reps with 10-12 (Dumbbells)

The Rock Saturday Workout Routine: Arms and Abs

  • Triceps Push-downs: 4 sets with 8-12 reps (Normal Grip for Get the Pump)
  • Triceps Push-downs: 4 sets with 8-12 reps (Narrow Grip for Get the Pump)
  • Lying Tricep Skullcrushers: 4 sets with 8-12 reps
  • Barbell Bicep Curls: 3-4 sets with 8-12 reps
  • Preacher Curls: 4 sets with 8-12 reps (On machine)
  • Dumbbell Hammer Curls: 4 sets with 8-12 reps
  • Double Crunches: 3 sets with 25 reps 
  • Bicycle Crunches: 3 sets with 25 reps 
  • Reverse Crunches: 3 sets with 25 reps

The Rock Sunday Workout Routine: Rest

Dwayne Johnson The Rock Diet

Dwayne Johnson The Rock Diet
Dwayne Johnson The Rock Diet

Meal 1

  • 10 oz cod
  • 2 whole eggs
  • 2 cups oatmeal

Meal 2

  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies

Meal 3

  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies

Meal 4

  • 8 oz cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil

Meal 5

  • 8 oz steak
  • 12 oz baked potato
  • spinach salad

Meal 6

  • 10 oz cod
  • 2 cups rice
  • salad

Meal 7

  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

You May Also Like

Powered by Blogger.