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How to become a Rock? A week of training with Dwayne Johnson

How to train and eat Dwayne Johnson to always look like the Rock.

Even if you have ever seen Dwayne Johnson in the movies, you will not forget his impressive appearance. No wonder he is known under the pseudonym The Rock. The third generation wrestler has amazed viewers of WWE (World Wrestling Entertainment) with his abilities for many years. He has been named WWE Champion eight times, one of the main titles in the world of wrestling.

Moreover, the Rock has dozens of action movies with spectacular scenes. It's no secret that Dwayne Johnson's royalties for The Scorpion King were listed in the Guinness Book of World Records as the highest honorarium for a first leading role.

However, we are not interested in Rock's acting abilities, but the secrets of how he manages to be in amazing physical shape from year to year. Of course, his strong muscles were influenced not only by good genetics, but also by hard training.

What exercises to do to become a Rock?

Dwayne devotes a lot of time to training every day. Long sleep is an obstacle on the way to strong muscles and a relief body. Therefore, waking up at four o'clock in the morning, the Rock goes for an intense run and so meets the dawn.

Early cardio invigorates the body and gives an effective charge for the whole day. Sometimes jogging can be replaced by cardio training on an elliptical trainer for 30-50 minutes.

After a hearty breakfast to restore energy and strength, Dwayne goes to the gym. The wrestler visits him every morning, six days a week. Early workouts are the usual pattern of the day for the Rock, but due to a busy schedule, he can postpone classes to the evening. Every day except Sunday, Dwayne trains his legs, back, shoulders, chest, biceps and triceps separately, paying attention to every detail in the exercises. He intelligently combines exercises with dumbbells and barbells, in crossovers and on machines.

Rock knows that it is important to monitor the stress on the body and distribute them correctly. In most cases, his workout consists of 4 sets of 12 reps with a rest of 60-90 seconds. However, Dwayne tries to adapt to specific needs and may change the training plan. In the hall, he always remembers that you need to fully focus on work and give your best.

Dwayne Johnson's Workout Plan

Day of the week Exercise Set and repeat
Monday / Foot Day Treadmill
Barbell Lunges
Machine Leg Press
Machine Leg Extension
Back Squat
Gackenschmidt Machine Squat
Gackenschmidt Machine Squat
on one leg
Romanian Deadlift
Machine Leg Curl
Machine Leg Extension
30-50 minutes
4 sets of 25 reps
4 sets of 25 reps
3 sets of 20 reps
4 sets of 12 reps
4 sets of 12 reps
4 sets of 12 reps

4 sets of 10 reps
3 sets of 20 reps
4 sets of 12 reps
Tuesday / Back Day Treadmill
Wide Grip Rows
Bent-over Barbell Rows
Bent-over Dumbbell Rows
Deadlifts
Pull-Ups
Dumbbell Shrugs
Reverse Pulls
Hyperextension
30-50 minutes
4 sets of 12 reps
4 sets of 12 reps
4 sets of 12 reps
3 sets of 10 reps
3 sets of muscle failure
4 sets of 12 reps
3 sets of muscle failure
4 sets of 12 reps
Wednesday / Shoulder Day Treadmill
Seated Dumbbell Press
Army Press Standing
Alternating Front Dumbbell Lift
Side Dumbbell Lateral Raise
Reverse Arm Extension on Butterfly Trainer
Seated Incline Dumbbell Raise
30-50 minutes
4 sets of 12 reps
4 sets of 12 reps
4 sets of 12 reps
4 sets of 12 reps
4 sets of 15 reps
4 sets of 12 reps
Thursday / Hands & Press Day Running on the track
Lifting dumbbells for biceps while standing
Lifting dumbbells for biceps with a hammer while standing
Spider curl of arms for biceps
Extension of arms on a block while standing
Raising legs in hanging on a horizontal bar
Twisting on the top block
Russian twisting
30-50 minutes
4 sets of 15 reps
4 sets of 15 reps
4 sets of muscle failure
4 sets of 15 reps
4 sets of 20 reps
4 sets of 20 reps
4 sets of 20 reps
Friday / Foot Day Monday Workout Repeat
Saturday / Breast Day Running on the track
Bench press with regular grip
Press of dumbbells on an incline bench
Press of dumbbells on a lying bench
Crossover on a horizontal bench
Raising dumbbells for biceps with a hammer grip
On an incline bench
Dips
30-50 minutes
4 sets of 12 reps
4 sets of 12 reps
4 sets of 12 reps
4 sets of muscle failure
4 sets of 12 reps

4 sets to muscle failure
Sunday Rest and Recovery

Dwayne Johnson Nutrition Fundamentals

Cool if you can repeat The Rock's plan in training.However, this is only half the battle! Dwayne knows that his diet must be carefully monitored throughout the day. To maintain this body shape, you must consume enough calories and do it regularly. His usual diet consists of five meals, each planned in advance.

The usual diet for the Rock looks something like this:

Breakfast:
● 280-gram steak;
● 160 grams of oatmeal;
● 3 egg whites;
● 1 egg;
● a glass of watermelon juice.

Lunch:
● 2 chicken breasts;
● 2 bell peppers;
● 225 grams of mushrooms;
● 210 grams of broccoli;
● protein shake.

Snack:
● 200 grams of salmon;
● 8 stalks of asparagus;
● 2 eggs;
● 400 grams of a mixture of different types of rice;
● 213 grams of broccoli.

Dinner:
● 280-gram steak;
● 3 baked potatoes;
● 8 stalks of asparagus;
● a glass of orange juice.

Snack:
● 20 grams of casein;
● 10 egg whites.

Dwayne Johnson's INSANE Diet and Workouts That Make Him RIPPED

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