DWAYNE JOHNSON WORKOUT ROUTINE AND DIET PLAN

DWAYNE JOHNSON WORKOUT ROUTINE AND DIET PLAN

Dwayne Douglas Johnson who is popular by his ring name “The Rock” is a professional wrestler and Hollywood actor. We have seen him in a lot of movies like The Mummy Returns, Faster, Fast Five and Hercules. The first thing we notice about him is his large sized body with all pumped muscles. So here we will talk about Dwayne Johnson workout routine and diet plan. His dedication to his workout and acting made him one of the highest grossing Hollywood movie stars.

Dwayne alters his workout routine and diet plan according to the role he is going to play in his next movie. Here you will get to see Dwayne’s workout and diet plan of his upcoming two Hollywood movies which are, The Fate Of The Furious and Baywatch 2017 in which he is playing the role of a Cop and a Life Guard.

DWAYNE JOHNSON WORKOUT ROUTINE

Dwayne wakes up at 5 am and workout 6 days a week but occasionally on Sundays too, according to his schedule of movies. He spends around 2 hours in the gym which mostly have heavy weight training and 45 mins of an intense cardio session. His workout routines are as follow:

Monday- Chest
1- Pec Deck Machine                                       4 sets, 12 reps
2- Incline Dumbell press                                4 sets, 12-15 reps
3- Barbell Lying Press                                     4 sets,0 12-15 reps
4- Standing Cable Crossover                         4 sets, 10-12 reps
5- Decline Machine press                               4 sets, 10-12 reps
6- Dumbell pullover                                        4 sets, 10 reps

Tuesday- Back
1- Dumbell Row                                                5 sets, 12-15 reps
2- Single-Arm Smith Machine Row             4 sets, 10-12 reps
3- Close-Grip Standing T-Bar Row              4 sets, 12-15 reps
4- Wide-Grip Seated Cable Row                   4 sets, 12-15 reps
5- Close-Grip Pull-Down                                4 sets, 8 reps
6- Barbell Deadlift                                           4 sets, 8 reps

Wednesday- Biceps
1- Standing Curl                                               5 sets, 20, 15, 12, 10, 10 reps
2- Standing Single Arm                                  4 sets, 15 reps
3- Standing Ez Curl Bar                                 4 sets, 15 reps
4- Hammer Curl                                              3 sets, 12 reps
Triceps
1- Lying EZ-Bar Extension                             5 sets, 20, 15, 12, 10, 10 reps
2- Triceps Cable Pushdown                          4 sets, 15 reps
3- Tricep Kickbacks                                        4 sets, 15 reps
4- Triceps Dips                                                3 sets, 12 reps

Thursday- Shoulder
1- Seated Dumbell Shoulder Press              4 sets, 12 reps
2- Dumbell Snatch                                          4 sets, 12 reps
3- Battle Ropes                                                3 sets, 40-60 seconds
4- Barbell Clean & Press                               4 sets, 12 reps
5- Dumbell Side Raise                                   4 sets, 12 reps
6- Shrugs                                                          4 sets, 20 sets

Legs
1- Hack Squat                                                  4 sets, 10-12 reps
2- Barbell Deadlift                                          4 sets, 15 reps
3- Leg Extension                                             4 sets, 15 reps
4- Leg Press                                                     4 sets, 15 reps
5- Side Lunges                                                 3 sets, 20 reps
6- Body Weight Calf Raise                            4 sets, 20 reps

DWAYNE JOHNSON DIET PLAN

Dwayne eats like a Lion. Most of his meals are high in proteins and carbs. He eats 6 meals a day. Before starting his day in the gym with the workout, he drinks black coffee 15 minutes before workout. 2 scoops of isolate protein with water instantly after his workout. Rest of his meals are consist of chicken, steak, broccoli, oatmeal, brown rice, white eggs, and salad. He takes a minimum of 2 hours gap between every meal. And drinks 4-5 liters of water.

DWAYNE JOHNSON STATISTICS

D.O.B – 2nd May 1972
Weight – 253 lbs (115 kg)
Height – 1.98 m (6 feet 5 inches)
Chest – 50″
Waist – 35″
Biceps – 20″

More celebrity workout plan: 

ZAC EFRON WORKOUT ROUTINE AND DIET PLAN

WILL SMITH WORKOUT ROUTINE AND DIET PLAN

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