Dwayne Johnson aka The Rock is a stranger to almost no one. One of the greatest stars during the Attitude Era, The Rock has won hearts of millions of fans all around the world. The Rock won numerous championships across his eminent profession. He has been exceptionally fruitful in Hollywood too. He is one of the highest-earning entertainers on the planet at this moment.
The Rock’s Workout Plan
For Dwayne Johnson, exercises and a tenacious eating regimen are basically a part of his lifestyle. While some people think muscle worked out quickly, its more incredible part results from the powerful commitment in each possible division. Johnson is consistently glad to share the privileged insights of his continuous achievement. Individuals will continuously find him presenting wellness recordings on YouTube, selling The Rock exercise gear, or gracing Instagram with photos of his good feasts. He even sent off two fleeting unscripted TV shows, "Hero" and "Wake Up Call" where he inspired others toward physical and mental change.
Day 1
Legs
Day 2
Back
Day 3
Shoulders
Day 4
Arm & Abs
Day 5
Legs
Day 6
Chest
Day 1: Legs
Exercise
Sets
Reps
Leg Press
4
25
Barbell Squats
4
12
Barbell Walking Lunge
4
25
Leg Extensions
3
20
Thigh Abductor
4
12
Romanian Deadlift
4
10
Seated Leg Curls
3
20
Hack Squats
4
12
Day 2: Back
Exercise
Sets
Reps
Barbell Deadlift
3
10
Bent Over Barbell Row
4
12
Wide-Grip Lat Pulldown
4
12
One Arm Dumbbell Row
4
12
Dumbbell Shrug
4
12
Hyperextension
4
12
Pull-Ups
3
Until failure
Inverted Row
3
Until failure
Day 3: Shoulders
Exercise
Sets
Reps
Front Dumbbell Raise
4
12
Dumbbell Shoulder Press
4
12
Standing Military Press
4
12
Seated Bent-Over Rear Delt Raise
4
12
Side Lateral Raise
4
12
Reverse Machine Flyes
4
15
Day 4: Arm & Abs
Exercise
Sets
Reps
Triceps Pushdown
4
15
Spider Curl
4
12
Hammer Curls
4
15
Dumbbell Bicep Curl
4
15
Hanging Leg Raise
4
20
Russian Twist
4
20
Rope Crunch
4
20
Overhead Triceps
3
15
Day 5: Legs
Source: The Rock’s Instagram
Exercise
Sets
Reps
Barbell Squat
4
12
Leg Press
4
25
Leg Extension
3
20
Barbell Walking Lunge
4
25
Romanian Deadlift
4
10
Thigh Abductor
4
12
Hack Squat
4
12
Seated Leg Curl
3
20
Day 6: Chest
Exercise
Sets
Reps
Incline Dumbbell Press
4
12
Flat Bench Cable Flyes
4
15
Dips, Chest Version
4
12
Barbell Bench Press (Medium grip)
4
12
Dumbbell Bench Press
4
12
Incline Hammer Curls
4
12
The Rock’s Five-meal Diet Plan
No. of Meals
Items
Meal 1
10 steak, 2 cups oatmeal, 3 egg whites, 1 whole egg, 1 glass of watermelon juice
Meal 2
2 servings chicken, 2 bell peppers, 3 cups mushrooms, 3 cups broccoli, 1 protein shake
10 steak, 3 baked potatoes, 8 asparagus tips, 1 glass of orange juice
Meal 5
20 grams of casein protein, 10 egg whites
The Rock Workout Gears
The Rock workout with a Project Rock 60 Sack bag. It comprises an Exemplary Blender Container, Earphones, Mattel Magic 8 Ball, Espolon Anejo Tequila, a pack of Lion Dogs, and a Beanie to wear after an exercise.
The Rock's Height, Weight Biceps
Fans have always been astonished at how great Dwayne The Rock Johnson has maintained himself. The Great One stands 6 ft and 5 inches tall (196 cm) and boasts an incredible body. For comparison, his arch-nemesis Stone Cold Steve Austin stood at 6 ft 2 inches while one of his best friends Kevin Hart is 5 ft 3 inches tall (157 cm).
Talking of his weight, The Rock was billed at 260 lbs (118 kg). His chest measurements were 50 inches and his waist was 35 inches. Talking of his biceps, The Brahma Bull had a giant bicep of around 23 inches as compared to 20 to 21 inches biceps of Roman Reigns and Brock Lesnar.
FAQs
A. The Rock workout 6 days a week.
A. The Rock trained his legs twice a week.
A. The Rock prefers cardio workouts 30-40 mint a day before training.
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