Dwayne Johnson Workout Routine

Dwayne Johnson also known by his ring name.The Rock, is an American and Canadian actor, producer and semi-retired professional wrestler, signed with WWE.
Dwayne Johnson has great body and everyone wants to look like him. He eats seven meals a day and He trains six days per week. The Rock has admitted that his favorite body part to train is his legs.
The Rock takes 8,000 calories each day. The Rock sustains a healthy, protein-packed diet, along with an extreme workout.
If you want to become The Rock follow his routine.

About Dwayne Johnson


  • Full Name:- Dwayne Douglas Johnson
  • Birth:- May 2, 1972, Hayward, California, U.S.
  • Sun Sign:- Taurus
  • Occupation :- Actor, producer, professional wrestler
  • Alma mater:- University of Miami
  • Spouse:- Dany Garcia(m. 1997; div. 2007)
  • Partner :- Lauren Hashian (2007–present)
  • Children :- 2 ( Simone and Jasmine) 
  • Trained by:- Pat Patterson, Rocky Johnson and Tom Prichard
  • First Movie:- Beyond the Mat ( Documentary) 


Body Measurement 


  • Height:- 6 ft 5 in or 196 cm
  • Weight:- 119 kg or 262 pounds
  • Chest:- 50 inches
  • Waist:- 35 inches
  • Arms / Biceps:-  20 inches
  • Legs / Thighs:-  31 inches
  • Shoe Size:- 14
  • Eye Color:- Dark Brown


During Wrestling


Finishing Move:-

  • People’s Elbow 
  • Rock Bottom
  • Running shoulder breaker
  • Sharpshooter

Signature Move:-

  • Float-over DDT
  • Flowing snap DDT
  • Running swinging neck breaker
  • Running thrust lariat
  • Samoan drop
  • Jumping clothesline
  • Snap overhead belly-to-belly suplex
  • Spinebuster




The Rock Diet


Meal 1

  • Sirloin steak ( 10 oz.)
  • Oatmeal (2 cups) 
  • Egg whites (3 Eggs) 
  • Watermelon juice ( 1 glass) 

Meal 2

  • Chicken breasts (2)
  • Bell peppers (2)
  • Mushrooms (2)
  • Broccoli (3 cups)
  • Protein shake (1)

Meal 3

  • Salmon (8 oz.)
  • Asparagus tips (8)
  • Eggs (2)
  • Rice (2 cups)
  • Broccoli (3 cups)

Meal 4

  • Sirloin steak (10 oz.)
  • Baked potatoes (3)
  • Asparagus tips (8) 
  • Freshly squeezed orange juice (1 glass

Meal 5

  • Casein protein (20 g) 
  • Egg whites (with peppers onions and mushrooms) (10)
Routine 


Day 1 :- Legs 
Day 2 :- Back 
Day 3 :- Shoulders 
Day 4 :- Arms / Abs 
Day 5 :- Legs 
Day 6 :- Chest 
Day 7 :- Rest 



Exercises 


DAY 1 ( LEGS

1. Cardio ( 30-50 min.) 

2. Barbell walking lunge ( 4 sets of 25 reps) 














3. Leg press ( 4 sets of 25 reps )

 4. Leg extension ( 3 sets of 20 reps) 
5. Barbell squat ( 4 sets of 12 reps) 















6. Hack squat ( 4 sets of 12 reps) 














7. Single-leg hack squat lunge ( 4 sets of 12 reps) 














8. Romanian deadlift ( 4 sets of 10 reps) 














9. Seated leg curl ( 3 sets of 20 reps) 














10. Thigh abductor ( 4 sets of 12 reps) 















DAY 2 ( BACK) 



1. Cardio ( 30-50 min) 















2. Lat pull-down ( 4 sets of 12 reps) 














3. Barbell row ( 4 sets of 12 reps) 















4. Single-arm dumbbell row ( 4 sets of 12 reps) 














5. Barbell deadlift ( 3 sets of 10 reps) 














6. Wide-grip pull-up ( 3 sets to failure) 














7. Dumbbell shrug ( 4 sets of 12 reps) 














8. Inverted row ( 3 sets to failure) 














9. Hyperextension (back extension) ( 4 sets of 12 reps) 















DAY 3 ( SHOULDER



1. Cardio ( 30-50 min.) 















2. Dumbbell shoulder press ( 4 sets of 12 reps) 














3. Standing military press ( 4 sets of 12 reps) 
















4. Dumbbell front raise ( 4 sets of 12 reps) 














5. Dumbbell side raise ( 4 sets of 12 reps)














6. Reverse machine fly ( 4 sets of 15 reps) 














7. Bent-over side dumbbell lateral raise ( 4 sets of 12 reps) 
















DAY 4 ( ARMS AND ABS) 



1. Cardio ( 30-50 min) 















2. Dumbbell curl ( 4 sets of 15 reps) 




3. Hammer curl ( 4 sets of 15 reps) 














4. Spider curl ( 4 sets to failure) 














5. Triceps push-down ( 4 sets of 15 reps) 














6. Overhead triceps extension ( 3 sets of 15 reps) 














7. Dips3 sets to failure) 















8. Hanging leg raise ( 4 sets of 20 reps) 












9. Rope crunch ( 4 sets of 20 reps) 












10. Russian twist ( 4 sets of 20 reps) 
















DAY 5 (LEGS) 



1. Cardio ( 30-50 min) 














2. Barbell walking lunge ( 4 sets of 25 reps) 














3. Leg press ( 4 sets of 25 reps) 














4. Leg extension ( 3 sets of 20 reps) 














5. Barbell squat ( 4 sets of 12 reps)














6. Hack squat ( 4 sets of 12 reps) 














7. Single-leg hack squat lunge ( 4 sets of 12 reps) 















8. Romanian deadlift ( 4 sets of 10 reps) 














9. Seated leg curl ( 3 sets of 20 reps) 














10. Thigh abductor ( 4 sets of 12 reps) 
















DAY 6 ( CHEST) 



1. Cardio ( 30-50 min) 














2. Barbell bench press ( 4 sets of 12 reps) 














3. Incline dumbbell press ( 4 sets of 12 reps) 














4. Flat-bench dumbbell ( 4 sets of 12 reps) 














5. Flat-bench cable fly ( 4 sets to failure) 














6. Incline hammer press ( 4 sets of 12 reps) 














7. Low-cable cross-over ( 4 sets of 12 reps) 














8. Dips ( 4 sets to failure) 

















Quote :
I like to use the hard times in the past to motivate me today.
– Dwayne Johnson

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