Dwayne ‘The Rock’ Johnson's training and diet
From the top of his 1m95, he began his acting career in 1998 with a small role and then played a supporting role in 2001. After 2003, he will play the main and supporting roles in the films we all know: Fast and Furious, No pain, no gain, Hercules... only films that incorporate characters with big arms.
To achieve the physique in which he spent most of his life, Johnson must religiously adhere to a training program and a strict diet. Bodybuilding.com followed all the movements of the box office giant for 24 hours. Getting lost in your trail was tiring.
The morning ritual
Johnson's morning race is so intense that he could fill a whole bottle of water with his sweat-soaked tank top! But The Rock is far from exhausted with his daily cardio session. On the contrary, he feels completely reinvigorated after that.
Although the idea of waking up early for physical exercise may seem like a nightmare to most people, for Johnson, getting up at dawn allows him to be fresh and operational to work effectively for the rest of the day.
"I like to work as much as possible to start my day off well, mentally and physically," he said. "Depending on the role I'm preparing or playing for at that moment, I usually spend about 30 to 50 minutes in the elliptical cross trainer in the first hour of the day, whether at home or at the hotel, after drinking my cup of coffee. But when I'm at home, I also like to run outdoors. And after cardio, I'll have lunch.”
The diet
"In terms of diet, I usually eat five meals a day. I'm very organized, everything is planned in advance. Everything is measured according to my training. Normally, I start my day with a steak and protein pancakes with oatmeal for breakfast," he explains. "Chicken, steak, egg whites, oats, broccoli, rice, asparagus, baked potatoes, salad, peppers, mushrooms, onions, as well as whey protein and casein powder are the other basic foods in my diet."
Instead of following the many training routines that have made their way over the years, he prefers to follow the models of former bodybuilders, who lifted heavy loads regularly.
"I train six days a week, usually in the morning. But, depending on my schedule, I can also train at night. But I definitely prefer it in the morning. I work divided: I separate the different parts of the body: legs, back, shoulders, pectorals, biceps and triceps. I use bars, pulleys, dumbbells and machines."
"My training changes and I constantly adapt, but most of the time, I do 4 to 5 sets of 8 to 12 repetitions with a rest time of 60 to 90 seconds. I don't go to the room for fun, I always try to work as much as possible, to the maximum of my skills.”
The routine
For years, Dwayne Johnson worked to build the body that most men want and that women love. However, the secret of his success is really quite simple: he grows heavy, trains hard and often.
Day 1: Legs
Walk on the treadmill 30 minutes
Market slots with bar: 4 sets, 25 repetitions
Thigh press: 4 sets, 25 repetitions
Leg Extensions: 3 sets, 20 repetitions
Squat Bar: 4 sets, 12 repetitions
Squat Hack: 4 sets, 12 reps
1 leg slot: 4 sets, 12 reps
Romanian land servant: 4 sets, 10 repetitions
Perna Curl Assisi: 3 series, 20 essays
Machine abductors: 4 sets, 12 repetitions
Day 2: Back
Footing on treadmill 30 minutes
High pulley print: 4 series, 12 reps
Rowing leaning bust: 4 series, 12 reps
Rowing dumbbell with one arm: 4 series, 12 reps
Raised from the ground: 3 series, 10 repetitions
Tractions: 3 series at failure
Dumbbell shrugs: 4 series, 12 reps
Traction at the inverted guided bar: 3 series at failure
Hyperextensions to the lumbar bench: 4 series, 12 reps
Day 3: Shoulders
Footing on treadmill 30 minutes
Developed sitting at dumbbells: 4 series, 12 reps
Developed military standing: 4 series, 12 reps
Frontal elevations at dumbbells: 4 series, 12 reps
Side elevations: 4 series, 12 reps
Butterfly reversed machine: 4 series, 15 repetitions
Sitting bird: 4 series, 12 reps
Day 4: Arms / Abdos
Footing on treadmill 30 minutes
Biceps Curl at dumbbells: 4 series, 15 rehearsals
Curl Hammer socket: 4 series, 15 repetitions
Spider Curl at the helm: 4 series at failure
Triceps high pulley extension: 4 series, 15 repetitions
Triceps dumbbell extension behind the head: 3 series, 15 rehearsals
Dips weighted: 4 series at failure
Suspended leg lift: 4 series, 20 repetitions
Crunch with a pulley: 4 series, 20 rehearsals
Bust rotation: 4 series, 20 repetitions
Day 5: Legs
Footing on treadmill 30 minutes
Market slots: 4 series, 25 repetitions
Thigh press: 4 series, 25 repetitions
Leg extensions: 3 series, 20 repetitions
Squat: 4 series, 12 reps
One leg slot: 4 series, 12 repetitions
Hack Squat: 4 series, 12 reps
Raised from Romanian land: 4 series, 10 reps
Leg Curl: 3 series, 20 rehearsals
Machine abductor: 4 sets, 12 reps
Day 6: Pectorals
Footing on treadmill 30 minutes
Developed lying down: 4 series, 12 reps
Then developed inclined to dumbbells: 4 series, 12 reps
Developed lying down at dumbbells: 4 series, 12 reps
Developed convergent machine: 4 series, 12 reps
Recumbent spreads with low pulleys: 4 series to failure
Leaning dips (pectoral version): 4 series at failure
Day 7: rest
The diet
Meals 1
280 g of Steak
180 g of Oatmeal
3 Egg whites
Multivitamin juice (1 glass)
Meals 2
220 g of chicken
400 g of rice
100 g of broccoli
100 g of Mushrooms
Meals 3
220 g of cod
200 g of Asparagus
400 g of rice
Meals 4
220 g of chicken
400 g Baked potato
100 g of broccoli
Orange juice (1 glass)
Meals 5
220 g of cod
200 g of Asparagus
400 g of rice
Meals 6
220 steak
400 g of potato
Salad at will
Meals 7
30 g of Protein powder (casein or whey)
10 Egg whites
