Dwayne Johnson Workout Routine: A Comprehensive Guide!

The Dwayne Johnson workout regime has been in high demand since Dwayne Johnson first appeared on the screen. He has become one of the most popular Hollywood actors in history, thanks to his on-screen heroics. 

Despite his huge popularity in the film industry, he never forgets his sporting origins. When it comes to strength and athleticism, he’s no green-screen development. He puts in a lot of effort to look the part.

You must work hard day after day if you want a physique like Dwayne Johnson. Here’s a peek at the Dwayne Johnson workout regime.

Workout Routine

This strenuous workout plan has been carefully planned to enhance your stamina without overexertion.

Day 1 – Legs

  • 30-50 minutes running
  • Barbell Walking Lunge – 4 sets with 25 repetitions 
  • Leg Press – 4 sets with 25 repetitions 
  • Leg Extensions – 3 sets with 20 repetitions
  • Barbell Squats – 4 sets with 12 repetitions  
  • Hack Squats – 4 sets with 12 repetitions
  • Romanian Deadlift – 4 sets with 10 repetitions
  • Seated Leg Curls – 3 sets with 20 repetitions
  • Thigh Abductor – 4 sets with 12 repetitions

Day 2 – Back

  • 30-50 minutes running
  • Wide-Grip Lat Pulldown – 4 sets with 12 repetitions
  • Bent-Over Barbell Row – 4 sets with 12 repetitions
  • One Arm Dumbbell Row – 4 sets with 12 repetitions
  • Barbell Deadlift – 3 sets with 10 repetitions
  • Pull-Ups – 3 sets
  • Dumbbell Shrug – 4 sets with 12 repetitions
  • Inverted Row – 3 sets
  • Hyperextension – 4 sets with 12 repetitions

Day 3 – Shoulders

  • 30-50 minutes running
  • Dumbbell Shoulder Press – 4 sets with 12 repetitions
  • Standing Military Press – 4 sets with 12 repetitions
  • Front Dumbbell Raise – 4 sets with 12 repetitions
  • Side Lateral Raise – 4 sets with 12 repetitions
  • Reverse Machine Flyes – 4 sets with 15 repetitions
  • Seated Bent-Over Rear Delt Raise – 4 sets with 12 repetitions

Day 4 – Arms/Abs

  • 30-50 minutes running
  • Dumbbell Bicep Curl – 4 sets with 15 repetitions
  • Hammer Curls – 4 sets with 15 repetitions
  • Spider Curl – 4 sets with 12 repetitions
  • Triceps Pushdown – 4 sets with 15 repetitions
  • Overhead Triceps – 3 sets with 15 repetitions
  • Hanging Leg Raise – 4 sets with 20 repetitions
  • Rope Crunch – 4 sets with 20 repetitions
  • Russian Twist – 4 sets with 20 repetitions

Day 5 – Legs

  • 30-50 minutes running
  • Barbell Walking Lunge – 4 sets with 25 repetitions
  • Leg Press – 4 sets with 25 repetitions
  • Leg Extension – 3 sets with 20 repetitions
  • Barbell Squat – 4 sets with 12 repetitions
  • Hack Squat – 4 sets with 12 repetitions
  • Romanian Deadlift – 4 sets with 10 repetitions
  • Seated Leg Curl – 3 sets with 20 repetitions
  • Thigh Abductor – 4 sets with 12 repetitions

Day 6 – Chest

  • 30-50 minutes running
  • Barbell Bench Press, medium grip – 4 sets with 12 repetitions
  • Incline Dumbbell Press – 4 sets with 12 repetitions
  • Dumbbell Bench Press – 4 sets with 12 repetitions
  • Flat Bench Cable Flyes – 4 sets with 15 repetitions
  • Incline Hammer Curls – 4 sets with 12 repetitions
  • Dips for the chest – 4 sets with 10-12 repetitions

Day 7 – Relaxation

The Rock’s rest days are normally spent refueling his muscles with epic cheat meals fit for a Herculean figure. The most important lesson from this routine is that you must work intensely and stay focused.

Diet Routine

Dwayne made sure that his diet plan has an abundance of proteins, as it is the best fuel for your muscles. If you want to follow the Dwayne Johnson workout regime, you need to make sure your diet includes foods like these.

Meal 1

  • 10 oz cod
  • 2 whole eggs
  • 2 cups of oatmeal

Meal 2

  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies

Meal 3

  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies

Meal 4

  • 8 oz cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil—122

Meal 5

  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

Takeaway

Dwayne Johnson is a hero, whether he’s preparing for a new movie part or just working out in the gym. He is living evidence that if you work hard enough, you can achieve amazing results—and we’re not only talking about muscle improvements. 

Make a name for yourself in the gym by following the Dwayne Johnson workout plan. Get professional tips on how to get started by contacting me!

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