Dwayne Douglas Johnson, The Rock, is a semi-retired professional wrestler. He currently works with WWE and is also an American movie actor. As a university student, he played football and was on the national championship team of the University of Miami in 1991. He has also played in the Canadian Football League as a member of the Calgary Stampeders. It was during this time that he decided to become a professional wrestler like his father and grandfather. He gained fame as “The Rock” during his stint from 1996 to 2004 at the World Wrestling Federation (WWF). His 17 WWE championship reigns include 10 world title reigns: 8 WWF/E Championship and 2 WCW/World Championship. He has also won the World Tag Team Championship and the WWF Intercontinental Championship. The Rock is the sixth WWF/E Triple Crown Champion. He also won the Royal Rumble in 2000.
Dwayne Johnson is starring with Mark Wahlberg in Pain & Gain, an action comedy directed by Michael Bay, which is scheduled to be released soon. The bodybuilding-centric movie is about two drug-abusing and clumsy bodybuilders who find themselves in an extortion ring. The Rock worked extremely hard in order to get into shape for his role in the movie. He followed a clean diet plan for 150 days and did not have a single cheat meal during the period. The workout routine that he followed helped him to reduce his body fat from 14 percent to 7 percent.
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Dwayne Johnson Workout Routine
Dwayne Johnson made use of the conventional 3-day split. He ate seven times in a day and followed a pyramid structure. He started with lower weights and a higher number of reps, but every week he increased the weight and reduced the reps. One month later, he went back to higher number of reps, but used a higher starting weight. On the days he trained his arms, he used higher number of reps for getting the pump.
As regards the weights he used, The Rock started the first week by testing as to how much weight he could lift 12 times. If he could do more than 12 reps with a weight, then he increased the weight. According to him he trained twice a day and did cardio workout in the mornings. The one hour cardio on treadmill consisted of warming up for 5 minutes, steady pace for 50 minutes and cooling down for 5 minutes. He used the treadmill, elliptical or the stair climber on most of the days and switched it up a little bit from time to time. Sometimes, he also hit the road in his neighborhood.
- Machine Press – 3 sets of 21 reps each
- Dumbbell Lateral Raise with Front Dumbbell Raise – 3 sets of 8 reps each
- Rear Delt Cable Raise – 5 sets (12 / 10 / 8 / 6 / 4 reps)
- Hammer Strength Shrug – 5 sets (12 / 10 / 8 / 6 / 4 reps)
- Four-way Neck Machine – 4 sets of 12 reps each
- Close-grip Lat Pull Down – 5 sets (12 / 10 / 8 / 6 / 4 reps)
- Wide-grip Lat Pull Down – 5 sets (12/ 10 / 8 / 6 / 4 reps)
- Back Extension – 4 sets (15 / 15 / 12 / 12 reps)
- One-arm Seated Row Machine – 4 sets of 12 reps each
- Smith Machine Lunge – 4 sets of 8 reps per each leg
- Leg Press – 4 sets (25 / 20 / 18 / 16 reps)
- Standing Calf Raise – 6 sets of 16 reps each
- Lying Leg Curl – 4 sets (12 / 10 / 8 / 6 reps)
- Preacher Machine Curl – 6 sets (12 / 10 / 8 / 6 / 21 / 21 reps)
- Alternating Dumbbell Curl – 5 sets (12 / 10 / 8 / 6 / 4 reps)
- Cable Tricep Extension – 5 sets (12 / 10 / 8 / 6 / 20 reps)
- One-arm Reverse Grip Tricep Extension – 2 sets of 15 reps each
- Overhead Cable Extension – 4 sets (12 / 10 / 8 / 20 reps)
- Incline Dumbbell Press – 5 sets (12 / 10 / 8 / 6 /4 reps)
- Push Ups – 4 sets of 15 reps each (superset with crossovers)
- Cable Crossover – 4 sets of 12 reps each
- Dumbbell Bench Press – 5 sets (12 / 10 / 8 / 64 reps)
Dwayne Johnson Workout Diet
Dwayne Johnson had seven meals in a day. His diet was all about consuming sufficient protein in order to enable growth of lean muscle. In addition to protein, he consumed carbs rich in fiber content and starchy vegetables. He was also focused on nutrition as well as losing weight and gaining muscle mass.
The details of the seven meals that he had in a day are as follows:
Fat Loss Diet
- Meal #1: Scrambled egg whites – 10; Cream of rice – 3 servings or Oatmeal – 1 cup; Rice cakes – 3; Water – 24oz
- Meal #2: Grilled chicken breast (skinless) – 6oz; Grits – 1 cup; Yam – 6oz; Steamed asparagus – 1 cup; Water – 24oz
- Meal #3: Tuna – 6oz; Brown rice – 1 cup; Cucumber (sliced) – 1; Water – 24oz
- Meal #4: Perch fillet – 6oz; Barley – 1 cup; Baked potato – 6oz; Steamed green beans – 1 cup; Water – 24oz
- Meal #5: Pork tenderloin – 6oz; Brown rice – 1 cup; Sweet potato – 6oz; Peas – 1 cup; Water – 24oz
- Meal #6: Scrambled egg whites – 10; Cream of rice – 3 servings or Oatmeal – 1 cup; Water – 24oz
- Meal #7: casein protein – 30 grams; Veggies (onions, peppers, mushrooms) – 1 cup; Omega-3 fish oil – 1 tablespoon