How to Become a Rock: Dwayne Johnson’s Nutrition and Training Program

Dwyane Scala Johnson has been on the World Wrestling Entertainment (WWE) rings for many years and became the WWE champion eight times. On his account about 40 films, among which many fighters with spectacular battles.

His body is the result of successful genetics and huge work. Let’s see how much and how to train to maintain such a form.

How Duane Johnson trains

Even before dawn, at four o’clock in the morning, Duane goes on a run, so intense that after it you can squeeze out clothes. This early cardio helps him to cheer up and sets the right mood for the rest of the day.

Sometimes jogging is replaced by 30-50 minutes of cardio on an elliptical simulator. After the first training, Dwyane takes breakfast and goes to the gym. As a rule, he trains in the mornings, but because of the strained schedule he can postpone visiting the hall and for the evening.

Rock hard train six days a week, separately pumps legs, back, shoulders, chest, biceps and triceps, combines exercises with dumbbells and a bar, in a crossover, on the simulators.

His training changes and adapts to specific needs, but in most cases he performs 4 sets of 12 repetitions with a rest of 60-90 seconds. In the breaks, he does not walk around the hall: Duane is always focused on work and tries to put everything to the full.

Training is my therapy, and it’s cheaper than a psychotherapist. Seriously, I can not imagine my life without training.

Dwayne Scala Johnson

If you want to get closer to the physical form of the Rock or adopt his philosophy, try practicing according to the plan of training known wrestler and actor.

Duane Johnson’s training schedule for the week

Day of the week An exercise Approaches and repetitions

Monday (feet)

Running on the track 30-50 minutes
Impacts with a barbell 4 sets of 25 repetitions
Pressing your feet on the simulator 4 sets of 25 repetitions
Extension of legs on the simulator 3 sets of 20 repetitions
Squat with a barbell on the back 4 sets of 12 reps
Squats on the Gakkenschmidt simulator 4 sets of 12 reps
Squats on the Gakkenshmidt simulator on one leg 4 sets of 12 reps
Romanian deadlift 4 sets of 10 repetitions
Bending legs on the machine 3 sets of 20 repetitions
Leg Breeding on the Exercise Machine 4 sets of 12 reps

Tuesday (back)

Running on the track 30-50 minutes
Thrust of the upper block to the chest with a wide grip 4 sets of 12 reps
Thrust rod rod in slope 4 sets of 12 reps
Thrust dumbbell in slope 4 sets of 12 reps
Deadlift 3 sets of 10 repetitions
Pull-ups 3 approaches to failure of muscles
Shaggy with dumbbells 4 sets of 12 reps
Back pull-ups 3 approaches to failure of muscles
Hyperextension 4 sets of 12 reps

Wednesday (Shoulders)

Running on the track 30-50 minutes
Press of dumbbells 4 sets of 12 reps
Army bench press 4 sets of 12 reps
Alternating lifting of dumbbells in front of you 4 sets of 12 reps
Lifting dumbbells in the sides 4 sets of 12 reps
Reverse hands dilution on the simulator “butterfly” 4 sets of 15 repetitions
Dumbbell sitting in slope 4 sets of 12 reps

Thursday (hands and press)

Running on the track 30-50 minutes
Lifting dumbbells to the biceps standing 4 approaches 15 times
Lifting dumbbells to the biceps with a “hammer” grip 4 approaches 15 times
Spider bending of hands on the biceps 4 approaches to failure of muscles
Extension of hands on the block 4 approaches 15 times
Lifting the legs in the vis on the horizontal bar 4 sets of 20 times
Twisting on the top block 4 sets of 20 times
Russian twists 4 sets of 20 times

Friday (feet)

Repeat Monday training

Saturday (chest)

Running on the track 30-50 minutes
The bench press laying with the usual grip 4 sets of 12 reps
Press of dumbbells on an incline bench 4 sets of 12 reps
Press of dumbbells 4 sets of 12 reps
Crossover on a horizontal bench 4 approaches to failure of muscles
Lifting dumbbells to the biceps with a “hammer” grip on an incline bench 4 sets of 12 reps
Push-ups on the uneven bars 4 approaches to failure of muscles
Sunday Day of rest

However, training is only half the battle. No less important in the struggle for muscle is proper nutrition.

Dwayne Johnson Diet

The mode of feeding the Rocks consists of five meals. The diet is planned and prepared in advance. Here is an approximate meal plan for the day.

Breakfast:

  • 280-gram steak;
  • 160 grams of oatmeal;
  • 3 egg whites;
  • 1 egg;
  • a glass of watermelon juice.

Dinner:

  • 2 chicken breasts;
  • 2 Bulgarian peppers;
  • 225 grams of mushrooms;
  • 210 grams of broccoli;
  • protein cocktail.

Afternoon snack:

  • 200 grams of salmon;
  • 8 stalks of asparagus;
  • 2 eggs;
  • 400 grams of a mixture of rice of different species;
  • 213 grams of broccoli.

Dinner:

  • 280-gram steak;
  • 3 baked potatoes;
  • 8 stalks of asparagus;
  • a glass of orange juice.

Snack:

  • 20 grams of casein;
  • 10 egg whites.

It’s terrible to imagine how many calories fit in this diets. Whatever it was, you can use this list of products, greatly reducing their number (of course, if you are not a two-meter man weighing under 120 kilograms, most of which comes from muscles).