Dwayne Johnson Workout
ArticlesDwayne Johnson workout includes exercises for legs, back, chest, triceps, and biceps. To meet his body’s requirements, Dwayne Johnson consumes a lot of food. On most days, he follows a very rigorous diet, although he does sometimes indulge in his favorite meals. Dwayne Douglas Johnson, commonly known as The Rock, is an actor, businessman, and former professional wrestler from the United States. He is widely recognized as one of the best professional wrestlers of all time.
Who Is Dwayne Johnson?
Dwayne “The Rock” Johnson was born in 1972 into a family of professional wrestlers. After his collegiate football career was cut short due to an injury, he joined the ring with the WWE. He notably feuded with wrestler Steve Austin as “The Rock” and won the WWE Heavyweight championship many times.
Johnson subsequently turned his wrestling success into a cinematic career, starring in films such as The Mummy Returns in 2001 and Tooth Fairy in 2010. Later ventures include the HBO series Ballers, prominent parts in the Fast & Furious and Jumanji franchises, and a voice role as demigod Maui in the Disney film Moana.
Early Life Of Dwayne Johnson
Johnson was born in Hayward, California, on May 2, 1972. Johnson grew up watching his father, professional wrestler Peter “High Chief” Fanene Maivia, and grandson, wrestler Rocky Johnson, compete in the ring.
Johnson, who had no intention of following in his father’s footsteps, attended the University of Miami and showed promise with his stature and agility until he was halted by injuries.
Personal Life Of Dwayne Johnson
On May 3, 1997, Johnson wed Dany Garcia. She is a producer, entrepreneur, and IFBB pro bodybuilder. On August 14, 2001, their daughter Simone was born. On June 1, 2007, they announced their amicable divorce, which was formalized in May 2008.
Johnson started dating Lauren Hashian, the daughter of Boston musician Sib Hashian, shortly after. When Johnson was shooting The Game Plan in 2006, they first met. On August 18, 2019, in Hawaii, they tied the knot.
Jasmine (born December 17, 2015) and Tiana are the couple’s two kids (born April 17, 2018). The family lives in Los Angeles and has a farm in Virginia as well as a second residence in Southwest Ranches, Florida.
Johnson was bestowed the noble title of Seiuli by Malietoa Tanumafili II during his visit to Samoa in July 2004 in honor of his contribution to the Samoan people and because he is a descendant of Samoan chiefs.
Through his father’s birth and citizenship in Canada, he became a Canadian citizen in 2009.
In 2003, he got a pe’a tattoo on his left side that was mostly Samoan. In 2017, he got a half-sleeve tattoo of a bull’s skull placed over the little “Brahma bull” tattoo on his right arm.
Johnson’s daughter, Simone, started training at the WWE Performance Center in February 2020, making her the first fourth-generation WWE wrestler. Johnson stated on May 16 that she has agreed to a WWE deal.
Johnson, his wife, and their two young kids all tested positive with COVID-19 in September 2020, during the COVID-19 pandemic. They got the illness from family friends, he said.
Summary Dwayne “The Rock” Johnson is an actor, businessman, and former professional wrestler. He is widely recognized as one of the best professional wrestlers of all time. Dwayne Johnson workout includes exercises for legs, back, chest, triceps, and biceps. He was awarded the noble title of Seiuli by Samoa’s Samoan king in 2004 for his contribution to the Samoan people.
Dwayne Johnson Workout
The Iron Paradise, The Rock’s gym, is where he works out. His routines change depending on his impending film roles and personal ambitions, but the Hercules workout is his most popular. His exercises begin with 30–60 minutes of cardio, followed by the “Power Breakfast,” his first meal. After that, he does strength training for around 90 minutes.
The Rock’s exercises, according to his social media, are high-intensity and entail a lot of resistance. As a result, you should incorporate strong weights in your workouts that you can safely utilize for all sets and repetitions.
However, it’s critical to personalize your exercises based on your past experiences, objectives, fitness level, and preferences. As a result, you may want to change the number of sets or reps and choose exercises that are most effective for you.
Dwayne Johnson shared his Hercules exercise and he got into the greatest form of his life at the time. Muscle and Fitness magazine published the routine.
Dwayne Johnson Workout 1 (Back)
It includes:
Arm Lat Pulldown
To isolate each side of his back, Johnson employs a Hammer machine with separate grips for each hand. You can conduct a one-armed cable pulldown if you don’t have access to a comparable machine.
- 3 sets x 15 reps
Reverse-Grip Cable Pulldown
Between sets, take a 30-second break. Hold the bar in your hands with your palms facing you (supine).
- 5 sets x 12 reps
One-Arm Dumbbell Row
Pause for 2 seconds at the top of each rep.
- 3 sets x 12 reps
“Charles Glass-Style” Hammer High Row
Hold the dumbbells in a prone grip in front of your waist (palms facing you) and lift them to chest height in a Charles Glass-style high row.
- 4 sets x 12 reps
Superset
Between supersets, take a 45-second break.
- 4 sets x 12 reps
Back Extension
This is a step that should be taken gently. Don’t stray too far from a neutral spine—a decent exercise for your lower back may be had without tossing your body overhead.
- 4 sets x 15 reps
Dumbbell Shrugs
- 4 sets x 20 reps
Dwayne Johnson Workout 2 (Chest)
It includes:
Standing Cable Flye
Between sets, take a 30-second break.
- 7 sets x 15 reps
Incline Flye
Johnson employs a Star Trac machine, which ensures that the resistance is applied at the same angle every time. On an incline bench with cables, you may replicate this: Set up the bench at an angle, then angle the wires perpendicular to your body.
- 4 sets x 12 reps
One-Arm Incline Press
Johnson uses a Hammer Strength incline press machine, but you can do the same thing with dumbbells, cables, or any one-armed press equipment.
- 3 sets x 10 reps
Flat Dumbbell Press
- 3 sets x 12 reps
Dwayne Johnson Workout 3 (Legs)
| Cardio | 30–60 minutes |
|---|---|
| Walking lunges with barbell, chains, or dumbbells | 20–25 steps, 4 sets |
| Leg extension | 15–20 reps, 4 sets |
| Leg press | 25 reps, 4 sets |
| Hack squats | 8–12 reps, 4 sets |
| Single-leg hack squats | 8–12 reps, 4 sets |
| Romanian deadlifts | 8–12 reps, 4 sets |
| Hamstring curls | 8–12 reps, 4 sets |
| Barbell squat | 8–12 reps, 4 sets |
| Hip abduction machine | 8–12 reps, 4 sets |
| Standing calf raises | 50–75 reps, 4 sets |
Dwayne Johnson’s Workout “Inside Iron Paradise”
It consists of 2 types of workouts.
Dwayne Johnson Workout 1 (Chest\Triceps)
It includes:
Chest
| Hammer Strength Incline Press | 4 sets x 8–12 reps |
|---|---|
| Incline Dumbbell Flye | 3 sets x 8–10 reps |
| Hammer Strength Flat Press | 3 sets x 8–12 reps |
| Flat Dumbbell Press | 3 sets x 8–12 reps |
| Dips With Weighted Chains | 3 sets to failure |
Triceps
| Reverse-Grip Pushdowns | 7 sets x 8–12 reps |
|---|---|
| Skull Crushers | 3 sets x 8–12 reps |
| Machine Dips | 3 sets x 8–12 reps |
| Overhead Triceps Extension With Rope | 7 sets x 8–12 reps |
Dwayne Johnson Workout 2 (Back\Biceps)
It includes:
Back
| V-Bar Lat Pulldown | 4 sets x 8–12 reps |
|---|---|
| Reverse-Grip Bent-Over Row | 4 sets x 8–12 reps |
| 1-Arm Dumbbell Row to Lower Hip | 2 sets x 8–12 reps |
| 1-Arm Dumbbell Row to Upper Ribcage | 2 sets x 8–12 reps |
| Low Cable Row | 3 sets x 8–10 reps |
| Superset | 7 sets of 8–10 reps |
Biceps
| Low Cable Curls | 7 sets x 8–12 reps |
|---|---|
| Machine Preacher Curls | 3 sets x 8–12 reps |
| Front Double Bicep Curls | 3 sets x 10–15 reps |
| Preacher Curls | 3 sets x 8–12 reps |
Summary Dwayne Johnson’s Hercules workout is one of his most popular exercises. He uses a machine to isolate each side of his back and chest. You can do a Charles Glass-style high row or a one-armed cable pulldown with a barbell for your lower back. Dwayne Johnson uses a variety of equipment for his workout, but you can do the same thing with any one-armed press machine or incline bench.
Diet Of Rock
To meet his body’s demands, The Rock consumes a lot of food. He follows a very rigorous diet most days, although he does sometimes indulge in his favorite meals.
Because he is so active, the Rock consumes over 5,000 calories on most days. To put this in context, that’s almost double the calorie intake advised for most males his age. He needs this energy to keep up with his exercises and maintain his muscle mass.
He Consumes A Variety Of Foods
The Rock follows an extremely stringent diet for six days a week. He feels that using his rest day as a day for “cheat meals” helps him to be more flexible and avoids him from feeling deprived.
According to his Instagram and online interviews, the Rock eats 5–7 high-protein meals every day, with his major protein sources being fish, chicken, steak, eggs, and protein powder. He also consumes a lot of complex carbs, such as rice, sweet potato, oats, and baked potatoes, to name a few.
He gets his fat from peanut butter, eggs, coconut oil, and fish oil supplements, among other sources. He makes sure to include at least a cup of veggies in each meal, which are high in fiber, antioxidants, vitamins, and minerals.
He Avoids Certain Foods
Aside from cheat days, the Rock tries to avoid highly processed and high-calorie meals because of the sugar and refined carb content. Aside from that, the Rock does not maintain a rigorous diet that excludes any food categories.
Summary The Rock consumes over 5,000 calories on most days. He follows an extremely stringent diet for six days a week and works out every day to maintain his muscle mass. The Rock eats 5–7 high-protein meals every day.
Health effects
You may be wondering whether the Rock’s diet of over 5,000 calories per day is healthy.
Nutrition
Per the Acceptable Macronutrient Distribution Range (AMDR), the typical individual should take 45–65 percent of their total daily calories from carbohydrates, 10–35 percent from protein, and 20–35 percent from fat.
The Rock’s diet looks to be somewhat lower in carbs and fat and higher in protein. He could benefit from having somewhat more fats in his diet. He may, however, be included healthful fats in his meals (e.g., olive oil) that he overlooked.
The Rock eats a well-balanced diet that includes lean protein, complex carbohydrates, veggies, and healthy fats. Further, his concentration on eating handmade, minimally processed food keeps his added sugar and salt consumption low (save for his cheat days) (except for his cheat days).
Based on his posts on his social media, the Rock doesn’t seem to consume much fruit and concentrates on eating veggies as his major source of antioxidants.
Effects On Weight Gain
The typical active male requires 2,400 to 3,000 calories per day, the majority of which should come from minimally processed meals with a balanced protein, fat, and carbohydrate intake. However, a person’s calorie requirements vary based on their body size, degree of exercise, medical condition, and personal objectives.
While it’s unclear how many calories the Rock burns daily, he has a lot of muscle mass and is quite active. His metabolic rate and calorie requirements are almost certainly greater than those of the ordinary guy.
Plus, he probably wants to keep building muscle, which is easier to do when you’re eating a high-protein diet and have a modest calorie surplus. However, the Rock’s diet is rich in calories and would certainly cause weight gain in the normal individual who lacks the Rock’s muscular mass, metabolism, or level of exercise.
Instead, you’re better off sticking to the fundamental principles of the Rock’s diet and reducing the number of meals and quantity sizes. Aim for a balanced diet with lean protein, complex carbohydrates, and veggies at each meal, for example.
Muscle Growth
You must eat enough protein and include resistance exercise into your regimen to accomplish muscular hypertrophy (muscle development). The Rock consumes a lot of protein, potentially over the 0.73–0.9 grams per pound recommended for muscle growth gain.
However, the bulk of evidence shows that going over and above the protein needs has no health hazards for the vast majority of individuals. However, most studies have only looked at dosages of up to 1.5 grams per pound (3.3 grams per kilogram), which is far lower than the Rock’s.
Furthermore, most studies suggest that high-protein diets might help you gain muscle growth when combined with rigorous resistance exercise. However, whether protein consumption surpassing 1 g/lb/d results in further muscle growth is debatable.
You can probably get away with a lot less protein and still gain muscle. Aiming for 20 to 40 grams of protein every meal is a decent target for most individuals, and it’s quite simple to attain.
Cheat Day
The subject of cheat days is a contentious one. Cheat days may feel like a chance to consume things that are generally restricted or limited to some individuals, and they may act as a kind of encouragement to eat properly during the week for others.
The Rock’s cheat day has a lot of calories, largely from high-calorie items and a lot of added sugar. One day of indulgence, on the other hand, is unlikely to result in significant weight gain or poor health consequences.
However, utilizing cheat days isn’t always a smart idea, particularly if you’re doing it many times every week. Instead, to avoid feeling deprived, you may wish to add some snacks throughout the week.
Cheat days aren’t for everyone, either. If you can’t regulate your food consumption on a cheat day, it might mean you’re limiting yourself too much throughout the week. On non-cheat days, this is particularly common in persons who follow extremely low-calorie diets.
The Rock is having a good time on his day off. However, rather than going to extremes, you may still accomplish your nutrition and fitness objectives by eating items you like every day – think pancakes and chocolate, along with salads and healthy grains.
While some individuals like and work towards cheat days, it may not be ideal for persons who have a bad connection with food or have a history of disordered eating.
Summary The Rock eats a well-balanced diet that includes lean protein, complex carbohydrates, veggies, and healthy fats. The typical active male requires 2,400 to 3,000 calories per day, the majority of which should come from minimally processed meals with a balanced protein, fat, and carbohydrate intake.
The Rock’s cheat day has a lot of calories, largely from high-calorie items and added sugar. Cheat days aren’t always a smart idea, particularly if you’re doing it many times every week. Instead, you may wish to add some snacks throughout the week.
Frequently Asked Questions (FAQs)
People usually ask many questions about “Dwayne Johnson workout”, some the related questions are given below:
Dwayne Johnson works out for how many hours a day?
As previously stated, The Rock works out 6 days a week for 3 to 4 hours each day. Legs, back, shoulders, arms/abs, legs, chest are how he divides his days. He likes to work out first thing in the morning to get the hard work out of the way and get the day started on the right foot.
How many rest days does Dwayne Johnson take?
Day 1 is for the back, Day 2 is for the chest, Day 3 is for the legs, Day 4 is for the shoulders, Day 5 is for the arms, and Days 6 and 7 are for relaxation. He suggests doing 15 minutes of cardio five times per week and abs and calves training two or three times per week at the start of a workout. My objective is to keep to this regimen for the next three weeks.
How does The Rock eat?
The Rock follows an extremely stringent diet for six days a week. According to his Instagram and online interviews, the Rock eats 5–7 high-protein meals every day, with his major protein sources being fish, chicken, steak, eggs, and protein powder.
What protein does Dwayne Johnson use?
The Rock is believed to eat a lot of whey protein after his workouts. This whey isolate has 30 grams of protein per serving, while The Rock has twice that! Not to mention the other supplements listed below.
How many pushups can The Rock do?
The Rock, who is renowned for his powerful body, participated in the 22 Pushup Challenge and encouraged others to do so to show their support for veterans. The Freedom high school graduate tweeted a video of himself performing 22 pushups, accompanied by his bulldog Hobbes.
How many hours does The Rock sleep?
Dwayne “The Rock” Johnson is so industrious that he doesn’t seem to sleep. He doesn’t, as it turns out. According to Variety, the actor and former WWE wrestler only get three to five hours of sleep every night. “The only thing I have to do is get up before the sun rises,” he said.
What does The Rock eat for breakfast?
Dwayne’s favorite breakfast foods are cream of rice or oatmeal with buffalo and eggs. He’ll grab a fast carb like rice or sweet potatoes with protein after working out. He eats rice, chicken, greens, and fish as snacks throughout the day (cod or salmon…even though he admittedly hates salmon).
Does The Rock drink an energy drink?
Dwayne Johnson’s new energy drink has arrived. Johnson’s beverage, Zoa Energy, is available in five varieties. The drink has 160 mg of natural caffeine (from green tea and comes in a sugar-free or 100-calorie version.
How Dwayne Johnson gets his pump?
He begins with a larger number of repetitions and a lighter weight. Then, week by week, he raises the weight and reduces the repetitions. He return to increased reps after the first month, but this time with a heavier starting weight. The Rock exercise on arms day is all about heavy repetitions to get the pump.
Does The Rock intermittent fast?
Intermittent fasting is part of his daily routine; he’ll fast for 16 hours, drinking just water or black coffee, exercise on an empty stomach, and then eat in an eight-hour window starting at 1 pm. He’ll pile chicken and veggies on his plate, making sure he gets twice as many vegetables as carbohydrates.
Conclusion Dwayne “The Rock” Johnson eats a well-balanced diet that includes lean protein, complex carbohydrates, veggies, and healthy fats. The actor fasts for 16 hours and eats in an eight-hour window starting at 1 pm. The typical active male requires 2,400 to 3,000 calories per day. Zoa Energy, his new energy drink, is available in five varieties.