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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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Old 09-14-2013, 06:39 PM
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The Rock, Dwayne Johnsonís Workout Routine And Diet

The Rock, Dwayne Johnson’s Workout Routine And Diet


Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.

Monday, Wednesday, Friday
  • Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
  • Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
Tuesday, Thursday, Saturday
  • Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
  • Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down
The Rock Dwayne Johnson Sample Cutting Diet
  • Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
  • Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
  • Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
  • Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
  • Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
The Rock Dwayne Johnson Sample Muscle Building Diet
  • Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
  • Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
  • Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
  • Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
  • Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
  • Meal 6 – 10 oz cod, 2 cups rice, salad
  • Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil
The Rock’s Workout Playlist


From Muscle & Fitness
  1. Eminem – Till I Collapse
  2. Living Colour – Cult of Personality
  3. Tupac – Ghost
  4. Metallica – Enter Sandman
  5. Jay-Z – Moment of Clarity
  6. Public Enemy – Can’t Truss It
  7. Hank Williams Jr. – A Country Boy Can Survive
  8. Trick Daddy – Where U From
  9. Tupac – Hell 4 A Hustler
  10. Godsmack – I Stand Alone
The Rock, Dwayne Johnson, Muscle Building Workout Routine


This is a muscle building workout routine used by The Rock, Dwayne Johnson.
  • Day 1 – Shoulders
  • Day 2 – Back
  • Day 3 – Legs
  • Day 4 – Arms
  • Day 5 – Chest
Day 1 – Shoulders
  • Seated Military Press Machine – 3 sets x 21 reps
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
  • Hammer Strength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
  • Four Way Neck Machine – 4 sets x 12 reps
Day 2 – Back
  • Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps
Day 3 – Legs
  • Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
  • Smith Machine Lunge – 4 sets x 8 reps per leg
  • Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
  • Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)
Day 4 – Arms
  • Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
  • Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
  • Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
  • One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps
*21s are 7 upper half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 – Chest
  • Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers)
Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.
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