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.
Dwayne Johnson Body Stats:
Height: | 6‘ ft 5” inches / 1.96 m |
Weight: | 118 kg |
Age: | 48 years old |
Dwayne Johnson Workout Routine
He wakes up at 4am and then starts his exercise routine and a go-to morning run. Rock focuses on a particular muscle area of his body in full-day of the gym 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
Monday – Shoulders day
• 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
Tuesday – Back day
• 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
• 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.
Thursday – Legs 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
Friday – Arms Muscles day
• 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
Saturday – Chest day
• 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
• Push-ups – 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
Breakfast
10oz and 280 cod, 2 white eggs, 2 oatmeal cups
Lunch
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
Dinner
8 oz and 23o g steak, 12 oz, 340g baked potatoes, spinach salad
• Additional Meal Plan 1
10 oz and 280 cod, 2 cups rice, healthy salad
• Additional Meal Plan 2
30g casein protein, 10 egg-white omelets, 1 cup veggies [onions, peppers, mushrooms], 1 tbsp omega-3 fish oil
• The Rock cheat meal diet plan
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.
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.
