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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-18 01:29
With a height of 196 cm, he weighs 118 kg, visits the gym six days a week, and while gaining mass eats 6,000 kcal per day. Learn how Dwayne Johnson works out and eats to keep fit.
Dwayne Scala Johnson played for many years in the rings of the World Wrestling Entertainment (WWE) and became the WWE champion eight times. On his account there are about 40 films, among which there are many action films with spectacular battles.
His body is the result of successful genetics and hard work. Let's see how much and how you need to train in order to maintain this shape.
How Dwayne Johnson trains
Before dawn, at four o'clock in the morning, Dwayne goes for a run so intense that you can wring out your clothes afterwards. This early cardio helps him to cheer up and sets the right mindset for the rest of the day.
Sometimes jogging is substituted for 30-50 minutes of cardio on an elliptical trainer. After the first workout, Dwayne has breakfast and goes to the gym. As a rule, he trains in the morning, but due to the busy schedule, he can postpone the visit to the gym for the evening.
The rock trains hard six days a week, separately pumps the legs, back, shoulders, chest, biceps and triceps, combines exercises with dumbbells and a barbell, in a crossover, on simulators.
His workouts vary and adapt to specific needs, but most of the time he does 4 sets of 12 reps with 60-90 seconds rest. During breaks, he does not walk around the hall: Dwayne is always focused on work and tries to give all his best.
Training is my therapy, and it's cheaper than a psychotherapist. Seriously, I can't imagine my life without training.
Dwayne Scala Johnson
If you want to get closer to the Rock's physical form or adopt his philosophy, try to work out according to the training plan of a famous wrestler and actor.
Dwayne Johnson's workout plan for the week
| Day of week | The exercise | Sets and reps |
|
Monday (legs) |
Running on the track | 30-50 minutes |
| Barbell lunges | 4 sets of 25 reps | |
| Leg press on the simulator | 4 sets of 25 reps | |
| Extension of the legs on the simulator | 3 sets of 20 reps | |
| Back Squat | 4 sets of 12 reps | |
| Gackenschmidt Machine Squat | 4 sets of 12 reps | |
| One-Legged Gackenschmidt Squat | 4 sets of 12 reps | |
| Romanian deadlift | 4 sets of 10 reps | |
| Leg curl on the simulator | 3 sets of 20 reps | |
| Breeding legs on the simulator | 4 sets of 12 reps | |
| Tuesday (back) | Running on the track | 30-50 minutes |
| Wide grip pull of the upper block to the chest | 4 sets of 12 reps | |
| Bent-over barbell row | 4 sets of 12 reps | |
| Dumbbell Row | 4 sets of 12 reps | |
| Deadlift | 3 sets of 10 reps | |
| Pull-ups | 3 sets to muscle failure | |
| Dumbbell Shrugs | 4 sets of 12 reps | |
| Reverse pull-ups | 3 sets to muscle failure | |
| Hyperextension | 4 sets of 12 reps | |
|
Wednesday (Shoulders) |
Running on the track | 30-50 minutes |
| Seated Dumbbell Press | 4 sets of 12 reps | |
| Army press standing | 4 sets of 12 reps | |
| Alternating lifting of dumbbells in front of you | 4 sets of 12 reps | |
| Lifting dumbbells to the sides | 4 sets of 12 reps | |
| Reverse arm extension on the butterfly simulator | 4 sets of 15 reps | |
| Sitting dumbbell breeding | 4 sets of 12 reps | |
| Thursday (arms and abs) | Running on the track | 30-50 minutes |
| Lifting dumbbells for biceps while standing | 4 sets of 15 reps | |
| Lifting dumbbells for biceps with a hammer grip while standing | 4 sets of 15 reps | |
| Spider biceps curl | 4 sets to muscle failure | |
| Extension of arms on the block while standing | 4 sets of 15 reps | |
| Hanging leg raises on the horizontal bar | 4 sets of 20 reps | |
| Twisting on the top block | 4 sets of 20 reps | |
| Russian crunches | 4 sets of 20 reps | |
| Friday (feet) | Repeat Monday workout | |
|
Saturday (chest) |
Running on the track | 30-50 minutes |
| Bench press with regular grip | 4 sets of 12 reps | |
| Incline Dumbbell Press | 4 sets of 12 reps | |
| Dumbbell bench press | 4 sets of 12 reps | |
| Crossover on a horizontal bench | 4 sets to muscle failure | |
| Lifting dumbbells for biceps with a hammer grip on an incline bench | 4 sets of 12 reps | |
| Dips on the uneven bars | 4 sets to muscle failure | |
| Sunday | Holiday | |
However, training is only half the battle. Equally important in the fight for muscle is proper nutrition.
Dwayne Johnson's diet
The Rock's diet consists of five meals. The diet is planned and prepared in advance. Here's a rough meal plan for the day.
Breakfast
- 280 gram steak;
- 160 grams of oatmeal;
- 3 egg whites;
- 1 egg;
- a glass of watermelon juice.
Dinner
- 2 chicken breasts;
- 2 bell peppers;
- 225 grams of mushrooms;
- 210 grams of broccoli;
- protein cocktail.
Afternoon 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.
It's scary to imagine how many calories fit in this daily diet. Be that as it may, you can use this list of foods, greatly reducing their number (of course, unless you are a two-meter man weighing under 120 kilograms, most of which is muscle).
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