Dwayne Johnson Workout Plan, Fitness and Diet Secret

Dwayne Johnson, also known as The Rock, use this workout routine while trying to reduce the 14.7% of the body fat for some of its film reels in Hollywood. He trained six weekly payments, resting on seven days. I recently talked about celebrity training, and I also faced some celebrity diets.

So I thought I would end things with one of the most intense workout plans and celebrity diet - courtesy of Dwayne "The Rock" Johnson. This man is known for his massive muscles, so it has to do something right in the gym. But it was not always so sculpted.

Long before her acting career, Dwayne Johnson was a lineman for the University of Miami. At that time he weighed 280 pounds, after falling as a wrestler in the WWE to 260 pounds. But today is a crack of 225 pounds.

What do you want to do? Much hard work and discipline, of course, and the training and the right diet. For his career in Hollywood, Dwayne Johnson has lost 25 pounds and body fat by 7% in just 4 months!

So here is a training program and diet make you big and torn like Dwayne Johnson. Ready?

The Dwayne Johnson Training

The intense workout for four months Dwayne Johnson has involved all muscle groups three times a week! This helped him at the same time to rip excess fat and burn. He also had more intense with his heart. Here is the routine:

Monday/Wednesday/Friday

Focus Muscle Groups: Chest, Upper Back, Lower Back, Biceps, Calves

5 sets at 15-20 reps with 30 second rest between

Cardio: 3 minute warm-up, 15 minutes high intensity, 3 minute cool down

Tuesday/Thursday/Saturday

Focus Muscle Groups: Quads, Hamstrings, Abs & Obliques, Shoulders, Triceps

5 sets at 15-20 reps with 30 second rest between

Cardio: 3 minute warm-up, 15 minutes high intensity, 3 minute cool down

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.

Dwayne Johnson 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