Monday, Wednesday, Friday Dwayne Johnson, The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six days per week, resting on day seven.
- Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
- Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
- Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
- Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
The Rock Dwayne Johnson Sample Cutting Diet
- Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
- Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
- Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
- Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
- Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
- Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
The Rock Dwayne Johnson Sample Muscle Building 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
The Rock, 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.
