Muscle and Fitness Dwayne Johnson Workout

   

Muscle-and-fitness-Dwayne-JohnsonWho does not know Dwayne Douglas Johnson also known by The Rock. He is a popular, semi-retired pro wrestler, as well as an actor and model for Muscle and Fitness Magazines. I idolized him since my childhood. I am sure there are many people who want to have a muscular body like The Rock has.

There is a training program performed by Mr. Johnson, known as The Rock Workout to create a beautiful and muscular body. The program itself consists of six days of workouts per week, resting only on the seventh day and an extreme diet. Dwayne Johnson even eats seven times a day, the menu depends on his movie roles.

Maybe now you are curious about what are the exercises performed by Mr. Dwayne Johnson to shape his body. Here is a set of exercises that I managed to collect and share to you.

   

The Rock, Dwayne Johnson, Muscle Building Workout Routine

Day 1 – Chest & Shoulder

  • Cable Flys
  • Bent-Over Lateral Raises
  • Dumbbell Side Raises
  • Dumbbell Front Raises
  • Seated Overhead Dumbbell Press
  • Dumbbell Bench press
  • Chest Flys with Dumbbells
  • Dumbbell Incline press

Day 2 – Legs & Back

  • Heavy Dumbbell Shrugs
  • Barbell Shrugs
  • Seated Pulley Rows
  • Calf raises
  • Box Jumps
  • Stiff-Legged Deadlifts
  • Smith Machine Lunges
  • Lat pull-downs
  • Dumbbell Rows
  • Lying Leg Curls
  • Seated Leg Presses

Day 3 – Arms & Abs

  • Reverse Crunches
  • Bicycle Crunches
  • Double Crunches
  • Dumbbell Hammer Curls
  • Preacher Curls
  • Barbell Bicep Curls
  • Lying Triceps Skull Crushers
  • Triceps Pushdowns

Day 4 – Chest & Shoulder

  • Cable Flys
  • Bent-Over Lateral Raises
  • Dumbbell Side Raises
  • Dumbbell Front Raises
  • Seated Overhead Dumbbell Press
  • Dumbbell Bench press
  • Chest Flys with Dumbbells
  • Dumbbell Incline press

Day 5 – Legs & Back

  • Heavy Dumbbell Shrugs
  • Barbell Shrugs
  • Seated Pulley Rows
  • Calf raises
  • Box Jumps
  • Stiff-Legged Deadlifts
  • Smith Machine Lunges
  • Lat pull-downs
  • Dumbbell Rows
  • Lying Leg Curls
  • Seated Leg Presses

Day 6 – Arms & Abs

  • Reverse Crunches
  • Bicycle Crunches
  • Double Crunches
  • Dumbbell Hammer Curls
  • Preacher Curls
  • Barbell Bicep Curls
  • Lying Triceps Skull Crushers
  • Triceps Pushdowns

Day 7 – Rest

Mr. Dwayne Johnson, aka The Rock uses a Pyramid workout routine. This workout begin with low weight and high reps. Then, every week you go higher up in weight, while maintaining proper form.

Week 1: 4 sets x 12 reps

Week 2: 4 sets x 10-12 reps

Week 3: 4 sets x 8-10 reps

Week 4: 4 sets x 6-8 reps

In the next month, the program resets back to Week 1.

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