Dwayne “The Rock” Johnson: Workout and Diet

From a professional wrestler, Dwayne “The Rock” Johnson has proven to be a total entertainer in the movie scene. After his casting in “The Mummy Returns” last 2001, Dwayne “The Rock” Johnson became one of the favorites in the big screen. So, what sets him apart from all other actors in the movies? As his stage name says, Dwayne “The Rock” Johnson definitely a solid rock when it comes to body and muscular form. This is why a lot of people are looking for the official Dwayne “The Rock” Johnson workout and diet plan.

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The Rock started as a defensive tackle on the Miami Hurricane’s National Championship Team. After an injury, he got sidelined on field but had his training on a new career in wrestling. In 1996, he signed a WWF contract and became one of the most popular personalities on the ring. From a 260lb wrestler, many people were surprised in Dwayne “The Rock” Johnson and his transformation in the recent movies GI Joe: Retaliation and Pain & Gain. How did he do it? The official Dwayne “The Rock” Johnson workout and diet plan has the answer.

Dwayne Johnson: His Exercises

In his wrestling years, Dwayne “The Rock” Johnson had to work on his speed and strength. These attributes were needed for him to be able to react faster on the ring. He used Plyometrics to have the strength and speed he needed to perform. What is Plyometrics?

Plyometrics is the method of training to enhance the reaction of an individual with the use of muscular contractions. Powerful and effective muscle contractions happen with rapid movements involving target muscle parts. Since this training method targets specific areas for faster reaction time, Dwayne used exercises targeting muscles that perform base wrestling routines.

To jump faster and higher, Dwayne “The Rock” Johnson mostly used bounding and hurdling exercises. These exercises are great for sprinting and jumping events that are very common in a WWE match.

Here are examples of lower body plyometric exercises that improve jumps and sprints:

• Standing based jumps (Split and tuck jumps)
• Standing long jump and hop
• Multiple jumps from standing (Bunny hops, bounds, and double-footed hurdle jumps)
• Depth jumping (Jumping on and off a box)
• High-intensity drop and hold drills

One of the best and powerful features of Dwayne “The Rock” Johnson is his shoulders. The Rock probably does hundreds of shoulder reps every day to achieve its form but he said that he only focuses on one body part per day. This means that the exercises he does on each part are effective enough to bring out results in a short period.

In every body builder, warm-up is a very part of workout routines. It reduces risks for injuries and keeps bodybuilders pumped up in working out. Dwayne does this by jogging on the football field under the Miami sun for 10 minutes. After that, he goes on with his official warm-up with internal and external-rotation exercises with dumbbells.

Internal Dumbbell Rotation (Lying)

This kind of warm-up is done to avoid injuries in performing extensive shoulder workout routines. To do this, you have to lie on your side with the knees bent for stability. The upper arm must be in line with your body. Hold a light dumbbell (about 5lbs) with your palm facing upwards and your elbow bent at 90 degrees. Then, rotate your arm while keeping the angle of your elbows.

External Dumbbell Rotation (Lying)

This is another warm-up exercise to avoid injuries for shoulder workout routines. It requires the same position with the internal dumbbell rotation. In this warm-up exercise, the lower arm supports the head while the upper arm rotates in an upward direction while holding the dumbbell.

These warm-up exercises are repeated until both arms are already exercised. Now, you can perform shoulder routines without a greater risk for injuries.

Does Dwayne “The Rock” Johnson Have a Set Routine?

Dwayne “The Rock” Johnson has a routine that is continuously evolving. This is because he makes changes and tries new things that he might find suitable for the role he gets in movies. Although, most people really notice his upper body muscles including his shoulders, biceps, and chest. This means that Dwayne “The Rock” Johnson has a constant routine targeting these muscle parts which make him look powerful on the big screen (he is definitely fit for GI: Joe’s “Roadblock”).

What is His Routine?

Dwayne “The Rock” Johnson shares his official routine in Muscle & Fitness magazine for the movie Pain & Gain (a movie that revolves around bodybuilding) for his chest and shoulders. The routines include bench press, dumbbell fly, overhead press, and lateral raise.

• Shoulder Workout:
  • Seated Dumbbell Overhead Press | 3 – 5 Sets / 10 – 15 Reps
  • Front Raise (Dumbbell/Barbell) | 3 – 4 Sets / 10 – 15 Reps
  • Lateral Raise | 3 – 4 Sets / 10 – 15 Reps
  • Pec-Deck Flye (Reverse) | 3 – 4 Sets / 10 – 15 Reps
  • Lateral Raise | 3 – 4 Sets / 20 – 25 Reps
  • Barbell Shrug | 3 – 4 Sets / 8 – 10 Reps
  • Dumbbell Shrug (Heavy) | 3 – 4 Sets / 10 – 12 Reps
• Chest Workout:
  • Dumbbell inclined Bench Press (both arms) | 4 Sets / 12 Reps
  • Dumbbell inclined Bench Press (alternate arms) | 4 Sets / 12 Reps
  • Laying On inclined Bench Dumbbell Fly (both) | 4 Sets / 12 Reps
  • Dumbbell Bench Press (both arms) | 4 Sets / 12 Reps
  • Dumbbell Bench Press (alternate arms) | 4 Sets / 12 Reps
  • Standing Mid Cable Fly (both arms) | 3 Sets / 25 Reps

Dwayne “The Rock” Johnson: Diet

Billy Beck once told The Rock that he has to balance his diet to get a better form. This is because he was on a strict carbohydrate intake regimen that left him without fuel. Now, the official Dwayne Johnson workout and diet plan includes the combination of lean protein, starch-rich food sources, and vegetables to serve as fuel for his workouts.

Here is what Dwayne “The Rock” Johnson usually eats everyday to maintain his form. His everyday meal consists of protein-rich foods along with carbohydrate and fiber food sources.

1. Egg Whites (10 servings), Rice (3 servings) or Oatmeal (1 cup), Water (24 oz)
2. Skinless Grilled Chicken Breast (6 oz), Grits (1 cup), Yams (6 oz), Steamed Asparagus (1 cup), Water (24 oz)
3. Water-packed Tuna (6 oz), Brown Rice(1 cup), Cucumber (1 slice), Water (24 oz)
4. Perch Fillet (6 oz), Barley (1 cup), Baked Potato (6 oz), Steamed Green Beans (1 cup), Water (24 oz)
5. Pork tenderloin (6 oz), Brown Rice (1 cup), Sweet Potato (6 oz), Peas (1 cup), Water (24 oz)
6. Egg Whites (10 servings), Cream of Rice (3 servings) or Oatmeal (1 serving), Water (24 oz)

Through the official Dwayne “The Rock” Johnson workout and diet plan, The Rock really became a respected personality not only in entertainment but in bodybuilding as well. If you’re planning to follow his workout plan, it’s very important to consult a professional first.