Dwayne Johnson workout routine & diet plan

the rock inspirational workout routine

Dwayne Johnson was born in Hayword, California, the United States on 2 May 1972. He is also known for his wrestling ring name The Rock. Dwayne is the most famous and amazing actor in the history of Hollywood, a former college football player, and a top WWE Wrestler. He is a start carrier through his big muscle body and physical strength. 

He joins the WWF in 1996 and becomes first time also known as The rock, after some time he lefts a wrestling carrier and start a carrier in movies. He is also famous for his perfect fitness and also the movies like "The Scorpion King", "Jumanji", "The Rundown", and the most popular series Fast & Furious. 

Dwayne johnson's is the perfect fitness physiques. He also a Sexiest Man Alive for 2016. The Rock has focused on more dedication and hard work in his workout. 

Today we will see the Updated training of Dwayne Johnson Workout Routine.


Dwayne Johnson stats:

Height:  6 feet' 5 inches'

Weight:  118 kg

Age:  48 years old

Week Routine: 5 days 

Dwayne Johnson Workout Routine

He wakes up at 4am and then starts his exercise routine and a go-to morning run. In full-day of the gym, Rock focuses on a particular muscle area of his body and gets hard work in gym time.

He goes to the gym 5 days of the week regular and 2 days of rest. He is strictly following his workout routine. In regular workouts, he mainly works in the gym for 60-90 minutes per day. His workout is mainly focused on the heavyweight and strong built muscles. 

Let's see the motivational workout plan of [The Rock] Dwayne Johnson 

Seated Miltary Press Machine
3 sets × 21 reps

Dumbell Lateral Raise
3 sets × 21 reps

Dumbell Front Raise
3 sets × 21 reps

Rear Delt Cable Raise
5 sets × 12, 10, 8, 6 reps

Hammer Strenght Shrug
5 sets × 12, 10, 8, 6 reps

Four-Way Neck Machine
4 sets × 10-12 reps

Close Grip Lat Pull Down
5 sets × 12, 10, 8, 6, 4 reps

Wide-Grip Lat Pull Down
5 sets × 12, 10, 8, 6, 4 reps

One Arm Seated Row Machine
5 sets × 10, 12 reps

Back Extension
4 sets × 15, 15, 12, 12 reps

Wednesday - Rest day

This day is Dwayne Johnson's rest day.

Leg Press
4 sets × 25, 20, 18, 15 reps

Smith Machine Lunge
4 sets × 10-12 reps

Lying Leg Curl
4 sets × 12, 10, 8, 6, 4 reps

Standing Calf Raise 
6 sets × 16 reps

Alternating Dumbell Curl
5 sets × 12, 10, 8, 6 reps

Preacher Machine Curl
6 sets × 12, 10, 8, 6, 21, 21 reps

Cable Triceps Extension
5 sets × 12, 10, 8, 6, 20 reps

Overhead Cable Extension
4 sets × 12, 10, 8, 20 reps

One Arm Reverse Grip Triceps Extension
2 sets × 10-15 reps

Incline Dumbell Press
5 sets × 12, 10, 8, 6 reps

Cable Crossover
4 sets × 10-12 reps

Dumbell Bench Press
5 sets × 12, 10, 8, 6 reps

4 sets × 10-15 reps

Sunday - Rest day

This day is Dwayne Johnson's Rest day.
Dwayne's workout is the dedication of Hard work, focus on goals, Respect, discipline in a workout this is a combination of The Rock's workout. He works very hard daily for years to get perfect fitness. His workout routine gives motivation to a lot of peoples around the world.

Dwayne Johnson's Diet Plan

In the Morning
8 oz and 230 cod, 12 oz, 340g sweet potatoes, 1 veggie cup

10oz and 280 cod, 2 white eggs, 2 oatmeal cups

8oz and 230g chicken, 12 oz, 340g sweet potatoes, 1 veggie cup

In the Afternoon
8 oz and 230g cod, 2 cups rice, 1 veggie cup, 1 tbsp fish oil

8 oz and 23o g steak, 12 oz, 340g baked potatoes, spinach salad


About this amazing diet plan, Dwayne starts training for a hard role like build muscles and others, he throws in two additional meals to keep him on track.

Additional Meal plan 1

• Additional Meal plan 2

Additional Meal Plan 1

The Rock additional meal plan

10 oz and 280 cod, 2 cups rice, healthy salad

 Additional Meal Plan 2

healthy meal plan of the rock

30g casein protein, 10 egg-white omelets, 1 cup veggies [onions, peppers, mushrooms], 1 tbsp omega-3 fish oil

we all know The Rock is strictly follows his diet plan, but for many of us, not knowns his weakness is...

• The Rock cheat meal diet plan

Cheat meal plan of The Rock

5 milk chocolates, 
Chip pancakes, Tequila, 5 Pints of ice cream, Banana chocolate chip pancakes, 12 Pancakes, 4 Pizzas, 21 Brownies, Salted Caramel Cookies, 2 Bacon Cheeseburgers, " midnight Sugar Train, 6 Sushi Platters, Plates of cookies, 8 Slices of French Toast, Apple Pie, 2 Turkey Subs, Fudge Brownies, 1kg Steak with a Loaded Baked Potatoes, Chocolate Fudge Ice Cream, French Toast Smuuuthaad with peanut butter and tequila brand.
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So this information has been taken from numerous interviews also given to various press media and official websites. Hope this information is also helpful to you.  

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