Rock Dwayne Johnson Workout Routine and Diet Plan 2020

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Hello, We are going to discuss Rock Dwayne Johnson Workout Routine and Diet Plan. Before going to discuss the diet plan of Rock Dwayne Johnson and the workout routine of Rock Dwayne Johnson, let’s know about him. Rock Dwayne Johnson, popularly known as “The Rock” is an American actor and professional WWE wrestler born on May 2, 1972.

Rock Dwayne Johnson Workout Routine and Diet Plan
Rock Dwayne Johnson Workout Routine and Diet Plan

Rock Dwayne Jackson became the most popular wrestler ever in the world history of wrestling. He is also famous for movies like “The Scorpion King”, “The Rundown” and “Fast and Furious (Series)” etc. in Hollywood.

Being an actor, The Rock Dwayne Johnson’s workout routine is focused on getting a muscular look for a good example. In his films, His workout focuses on the massive and strong build of Routine Dwayne.

 

Rock Dwayne Johnson Workout Routine

Working for Rock Dwayne Johnson is not about looking fond of his top. He also takes strong training, so he is able to physically perform as many stunts as possible, and therefore they look as realistic as possible. Take a look at Rock Dwayne Johnson’s latest workout routine –

Rock Dwayne Johnson Workout Routine
Rock Dwayne Johnson Workout Routine

Monday (Shoulders)

  • Seated Military Press Machine of 21 reps 3 Sets
  • Dumbbell Lateral Raise of 8 reps 3 Sets
  • Dumbbell Front Raise of 8 reps 3 Sets
  • Rear Delt Cable Raise of 12, 10, 8, 6, 4 reps 5 Sets
  • Hammer Strength Shrug of 12, 10, 8, 6, 4 reps 5 Sets
  • Four Way Neck Machine of 10-12 reps 4 Sets

 

Tuesday (Back)

  • Wide Grip Lat Pull-Down of 12, 10, 8, 6, 4 reps 5 Sets
  • Close Grip Lat Pull-Down of 12, 10, 8, 6, 4 reps 5 Sets
  • One Arm Seated Row Machine of 10-12 reps 4 Sets
  • Back Extension of 15, 15, 12, 12 reps 4 Sets

 

Wednesday (Rest Day)

more about Rock Dwayne Johnson workout routine is given below.

Rock Dwayne Johnson Body HD Photo

Thursday (Legs)

  • Leg Press of 25, 20, 18, 16 reps 4 Sets
  • Smith Machine Lunge of 10-12 reps 4 Sets
  • Lying Leg Curl of 12, 10, 8, 6 reps 4 Sets
  • Standing Calf Raise of 16 reps 6 Sets

 

Friday (Arms)

  • Alternating Dumbbell Curl of 12, 10, 8, 6, 4 reps 5 Sets
  • Preacher Machine Curl of 12, 10, 8, 6, 21, 21 reps 6 Sets
  • Cable Triceps Extension of 12, 10, 8, 6, 20 reps 5 Sets
  • Overhead Cable Extension of 12, 10, 8, 20 reps 4 Sets
  • One Arm Reverse Grip Triceps Extension of 10-15 reps 2 Sets

 

Saturday (Chest)

  • Incline Dumbbell Press of 12, 10, 8, 6, 4 reps 5 Sets
  • Dumbbell Bench Press of 12, 10, 8, 6, 4 reps 5 Sets
  • Cable Crossover of 10-12 reps 4 Sets
  • Push-Ups of 10-15 reps 4 Sets

 

Sunday(Rest)

This is all about the exercise plan of Rock Dwayne Johnson.

 

Rock Dwayne Johnson Diet Plan

The Rock will the first tell you that heavy and difficult lifting during muscle building is only half the battle. You have also got to put the right foods inside your body. When he was not in training for a role like Hercules, for which he ate seven protein-rich meals per day, he got stuck with the five-meal-one-day diet of one day. Take a look at Rock Dwayne Johnson diet plan –

Latest diet plan of Rock Dwayne Johnson

Cutting Diet

  • Meal 1: 10 scrambled egg whites, 24oz water, 3 rice cakes, 1 cup oatmeal or 3 servings cream of rice
  • Meal 2: 6 oz skinless grilled chicken breast, 1 cup grits, 1 cup of steamed asparagus, 6 oz yams, 24oz water
  • Meal 3: 6 oz tuna, 1 cup brown rice, 24oz water, 1 sliced ​​cucumber
  • Meal 4: 6 oz baked potato, 6 oz perch fillet, 1 cup barley, 1 cup steamed green beans, 24oz water
  • Meal 5: 6 oz pork tenderloin, 6 oz sweet potato, 1 cup peas, 1 cup brown rice, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

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Muscle Building Diet

  • Meal 1 – 10 oz cod, 2 cups oatmeal, 2 whole eggs
  • Meal 2 – 8 oz cod, 1 cup veggies, 12 oz sweet potato
  • Meal 3 – 8 oz chicken, 1 cup veggies, 2 cups white rice
  • Meal 4 – 8 oz cod, 2 cups rice, 1 tbsp fish oil, 1 cup veggies
  • Meal 5 – 8 oz steak, spinach salad, 12 oz baked potato
  • Meal 6 – 10 oz cod, salad, 2 cups rice
  • Meal 7 – 30 grams casein protein, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil, 10 egg white omelet

Daily Diet Routine –

Meal 1 –

  • Steak (oz)
  • Oatmeal (cups)
  • Egg Whites
  • Eggs
  • Watermelon Juice

Meal 2 –

  • Chicken
  • Bell Pepper
  • Mushrooms
  • Broccoli
  • Protein Shake

Meal 3

  • Salmon (oz)
  • Asparagus
  • Eggs
  • Rice Medley
  • Broccoli

Meal 4 –

  • Steak (oz)
  • Baked Potato
  • Asparagus
  • Orange Juice

Meal 5 –

  • Casein Protein
  • Egg Whites

Important Links

John Cena