The Rock Workout Routine and Diet Plan:

 

The Rock workout routine starts at Morning 4 am, when almost all the other people are fast asleep. His beginnings are in the luxurious Landmark Ranch Estates which is west of Fort Lauderdale,Florida.

He does a Daily Morning Cardio as a morning ritual.

To achieve the Physique he has, he religiously sticks to a strict workout and a Diet Plan(Given Below).

One more thing about Rock is, he follows a different workout plan for the different roles he played in the movies.

The Rock Workout Routine :

Leg workout

Workout Set Reps
Running / treadmill 1 30 mins
Barbell Glute Bridge 4 12
Singl- Leg Leg extention 3 25
Walking  lnges 3 24
Vertical Leg press 3 20
Single-Leg lying leg curls 4 15
Glute-ham Raises 4 8-12 reps
     

  Back Workout

Workout Set Reps
Running, Treadmill 1 30 mins
Arm  Lat pulldown 4 12
Bent over Barbell Row 4 12
One Arm Dumbbell Row 4 12
Barbell Deadlift 3 12
Pull ups 3 To failure
Dumbbell shrug 4 12
Inverted Row 3 To failure
Hyper Extensions 4 12

 Shoulder Workout     

Workout Sets Reps
Running , treadmill 1 30
Dumbbell Shoulder press 4 12
Standing Military press 4 12
Front Dumbbell raise 4 12
Side Lateral Raise 4 12
Reverse Machine Flyers 4 15
Seated Bent-Over Rear Delt Rasie 4 12
     

Arms and Abs workout

Workout Sets Reps
Running , treadmill 1 30 mins
Dumbbell Bicep Curl 4 15
Hammer Curls 4 15
Spider Curls 4 To Failure
Triceps Pushdown 4 15
Overhead Triceps 3 15
Hanging Leg Raise 4 20
Rope Crunch 4 20
Russian Twist 4 20

Day 5 Workout is again Leg Workout

Chest Workout: Day 6          

Workout Set Reps
Running , treadmill 1 30 mins
Barbell Bench Press 4 12
Inclined Dumbbell Press 4 12
Dumbbell Bench Press 4 12
Flat Bench Cable Press 4 12
Inclined Hammer Curls 4 12
Chest Version Dips 4 To failure

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The Rock (Dwyane Johnson) Diet Plan

The Rock Follows a 5 meals a day in his Bodybuilding Diet plan, lifting heavy and hard is only half way ,the other way around is to consume right food in right quantity in your body.

Meal 1 :

Steak(10 oz) , Oatmeal(2 cups), egg whites(3) , eggs (1), Fruit juice ( Watermelon)1 glass.

Meal 2 :

Chicken , Veggies , broccoli , mushrooms and protein shake

Meal 3 :

Salmon, Asparagus, Broccoli, eggs and Rice medley.

Meal 4 :

Steak, Baked potato, Asparagus and Orange juice.

Meal 5 :

Casein Protein and Egg Whites (10).

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