Dwayne Johnson aka “The ROCK” is a well known Wresler and Film Star. Dwayne Johnson has won the WWF Heavyweight title 6 times and has been 5 Times WWF Tag team Champion.

After having a wonderful sports career he opted to work in Films. He started with “The Mummy Return” and “The Scorpion King”. He fully transferred his physique when he was given a Chance in “Fast and Furious” series and “GI Joe Retaliation”.

Dwayne came up with a more sculpted muscular build up that totally amazed the fans and many people are searching for Dwayne Johnson’s secret Workout and Diet Plan.

He is working out for his upcoming films like “Hercules” and “Fast and Furious 7” .

Dwayne Johnson and his trainer always keep tweaking and advancing the Workout level and never fear to try new things. With a proper workout plan and Diet Supplements you can also gain an awesome body.

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Dwayne Johnson workout routine

Dwayne Johnson follows a pyramid kind of structure and so he begins with a higher amount of reps, and a lower amount of weight and each week he increases the weight, and decreases the number of reps.

He visits gym six days a week and typically focuses on a single body part per day.

Dwayne Johnson
Dwayne Johnson

He takes a break of one day after 6 days

He trains his triceps and biceps the same day

He doesn’t follow the conventional and traditional 4 sets per exercise and prefers 3 sets

He trains calves thrice a week

He selects which part to be trained on which day because he prefers focusing on a single body part per day so the days and the workouts are:

From the first day he works on the shoulders:

3 sets of 21 reps each – Seated Military Press Machine

3 sets of 8 reps each – Dumbbell Lateral Raise super set with Front Raised Dumbbell

5 sets of 12, 10, 8, 6, 4 reps of Rear Delt Cable Raise

5 sets of 12, 10, 8, 6, 4 reps of Hammer Stength Shrug

4 sets of 12 reps of Four Way Neck Machine

2nd day rock works on back:

5 sets of 12, 10, 8, 6, 4 reps of Wide Grip Lat Pull Down

5 sets of 12, 10, 8, 6, 4 reps of Close Grip Lat Pull Down

4 sets of 12 reps of One Arm Seated Row Machine

4 sets of 15, 15, 12, 12 of reps Back Extension

The third day constitute of work on legs:

4 sets of 25, 20, 18, 16 reps of Leg Press

4 sets of 8 reps per leg of Smith Machine Lunge

4 sets of 12, 10, 8, 6 reps of Lying Leg Curl

6 sets of 16 reps of Standing Calf Raise

MORE INFO: How to crack your upper back


Mohit Sharma, He has worked with various business magazines like Business Today,He is an addicted reader of self-help books, fiction, and journals

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