Dwayne Johnson Workout Routine and Diet Plan

in Celebrity Workout


Learn Dwayne Johnson workout routine that help him to build muscle, burn fat fast.

Known for his wrestler ring name’ The Rock’, the professional WWE champion Dwayne Johnson, is amongst one of the finest Hollywood actors. The training workout that he goes through has helped a lot in transforming his bulky body into an ideal lean wrestling and Hollywood star.

Dwayne Johnson Aka Rock

Dwayne Johnson Workout Secret – Journey From 280lb to 225lb

Contrary to the popular belief that all wrestlers are brutes, Dwayne Johnson sets a new example. He has used his intellect, spectacular looks and charismatic personality to become a top wrestling star and champion.

Previously a football player weighing 289lb, he realized that the hulky body was too bulky and would not create a look that was effective for wrestling, thus he started a strict workout plan to gain a perfect lean 225lb body that would be effective for wrestling in a short period of time.

If he was going to wrestle well, he had to get leaner and faster. Johnson focused on workout that built on the concept of hypertrophy and went on a good diet program where he was able to drop 20lbs in 4 months. In a split workout routine, he worked on one body part a day build muscles and then did 45 minutes of cardio that burned fat.

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This transformed new look and his playful personality also propelled him into Hollywood and he starred in a myriad of movies. Mummy Returns, The Scorpion Kind and Faster are only a few movies where he has shown his extraordinary acting skills.

Dwayne  Johnson Aka the Rock Workout Plan

The Dwayne Johnson workout was redefined as he turned an actor, keeping in mind the lean and muscular bodies of Hollywood stars. The main focus of Dwayne Johnson Aka the Rock Workout is on cutting fat. In a short period of time he reduced to his body fat to 7% from 14%, which is remarkable. His workout involves training each body part 3 times a day and some cardio.

Apart from that, Johnson’s special training consisted on modifying the intensity and nature of his routine in order to steer clear from plateaus. His reset periods were adjusted and so were the speed and the amount of his lifts as well as the number of repetitions and sets. Dwayne Johnson’s workout routine focused on a lot of cardio with resistance training, weights, and core training. He trained 6 days per week with Sunday as a rest day.

Dwayne Johnson Fitness & Workout Schedule

Due to his workout schedule, Johnson is an idol for many people. He trains 6 days a week while Sunday is a rest day. His workout plan includes cardio, resistant training and weights. Below is the complete Dwayne Johnson workout schedule.

Monday, Wednesday and Friday

Training: Chest, biceps, calves, back: 5 sets, 15-20 reps with 30 seconds rest period.

Cardio: 5 min warm up, 12 minutes high intensity and then 5 minutes cool down.

Tuesday, Thursday and Saturday

Training:  Quads, hamstrings, triceps and shoulders: 5 sets, 15-20 reps with 30 seconds period.

Cardio: 5 minute warm up, 12 minutes high intensity and then 5 minutes cool down.

When asked in an interview if he plans to keep the extra weight, Johnson said, “bigger is always better.”

The Dwayne Johnson Diet Plan

On regular diet days, his eating program was composed of 6 small meals in a day. These meals are largely comprise of high protein, carbohydrate and fiber-rich diet, veggies and very limited fat.

Meal 1

  • 10 Scrambled egg whites
  • 1 cup oatmeal or 3 servings of Riskrem (rice cream)
  • 3 rice cakes
  • Water approx. 24 oz

Meal 2Dwayne Johnson Workout

  • 6 oz chicken breast
  • 1 cup of asparagus
  • 6 oz yams
  • Water approx. 24 oz

Meal 3

  • 6 oz fish (tuna)
  • 1 cup boiled rice
  • 1 cucumber (sliced)
  • Water approx. 24 oz

Meal 4

  • 6 0z fillet of perch
  • 1 cup barley
  • 1 baked potato
  • 1 cup green beans (steamed)
  • Water approx. 24 oz

Meal 5

  • 6 oz pork
  • 1 cup rice (brown)
  • 1 cup peas
  • 6 oz sweet potato
  • Water approx. 24 oz

Meal 6

  • 10 scrambles egg whites
  • 3 servings of rice cream
  • 1 cup oatmeal
  • Water approx. 24 oz

For most part, he steered clear from fast and fried foods but would give himself a cheat day occasionally. Some of the foods he would allow himself were a cheeseburger, a cheese pizza, a drink and donuts. Combined with the simple but yet challenging Dwayne Johnson workout, a leaner, more shredded physique is guaranteed.

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{ 1 comment… read it below or add one }

VITTHAL katade May 24, 2012 at 10:28 am

Im very thin boy and i want to build myself like the rock


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