There are not many people who had such a amazing rock solid career as Dwayne Johnson.
No wonder that this type, which is so famous in the wrestling world, was synchronized “The great” And “The Volksmeister”.
Dwayne Johnson rose as popular to fame Struggle Personality.
He became known as The rock.
Later he became a casserine star.
He appeared in films, including “The Scorpion King”, “Hercules” And ‘Fasting and the angry “ Franchise.
Not only wrestling, but his films have installed at least $ 10 billion worldwide! This is ‘Dewey’ for her, also called the “most electrifying man in the entire entertainment”.
Can you also believe this mighty wrestler? Completion at the University of Miami With a bachelor and criminology of general studies!
Dwayne’s grandfather and his father were both wrestlers.
Dwayne followed the example and became one of the greatest professional wrestlers of all time.
For eight years he ran for the World Wrestling Federation.
When his film career started, he stopped in 2004 to stop wrestling.
The Rock Workout Routine & Diet Plan -The Bodybuilding training of the Jumanji -Stars
Current statistics
- Birthday: May 2, 1972
- Weight: 118 kg. – 260 lbs.
- Place of birth: Hayward, California, USA
- Awards/achievements:
- 2015 – Guinness World Record – for most selfies in three minutes. He achieved this with 105 fans.
- 2017 – his project Rock Sneakers with Under Armor sold out in less than 24 hours.
- 2017 – He was 2,624 at a ceremony. Star at the Hollywood Walk of Fame in Hollywood, California, honored
- 2000 – An autobiography ‘The Rock says … ‘ Was a bestseller number one on the list of the New York Times.
- 2020 – Dwayne exceeds the Forbes List of the best paid actors for two years in a row.
Here are a few more prominent
- 2019 – wins the MTV Generation Award
- 2018 – Win the teen Choice Award for Film – Jumanji: Welcome to the jungle
- 2015 – explained the “Man of the century” From muscle and fitness magazine.
- 2016 – won the eighth annual Shorty Awards
Read here about all nominations and winning prices that he has collected over the years.
Training principles by Dwayne Johnson
You have to be disciplined like never before in your life if you want to look like Dwayne Johnson.
He is a very busy Hollywood star in many hardcore action films.
These require the body.
Things that he never compromises are his diet and training.
These are his training principles:
1) If you don’t love the pain of training, forget it
You are welcome to train from your heart.
Take it from the rock yourself “Training is my therapy and it is cheaper than shrinking. I can’t imagine my life without training, honestly. If I should train my day, training is my meditation, my yoga, hiking, cycling, therapy in one. I love it.”
You will not achieve what Dwayne has achieved if you are not disciplined to train 6 times a week for 90 minutes a day.
2) The early book catches the worm
Dwayne Johnson says he usually gets around 3-5 hours of sleep every night.
He says he loves to do hard work as early as possible.
He said bodybuilding that he likes to mentally and physically on the
3) Warming takes longer than the entire training
If you are happy to sleep late, forget the Dwayne Johnson training program.
He gets up every day at 4 a.m. and hits the street or treadmill for his cardio-hour warm-up.
He has been following this daily ritual loyal to this daily ritual.
4) Be ready to lift things often, often and often and difficult
This is the most important part of Dwayne’s training.
Usually he carries out four sentences of each exercise, as shown below, with 12 repetitions at each sentence. He will take a break of 60-90 seconds.
Dwayne says everyone who follows their program must be mentally prepared. It is the progressive overload of weights that grow the muscles.
5) Pyramid structure sets
Dwayne usually uses training as a pyramid structure.
It is a weightlifting routine in which you start with high repetitions and low weight.
It is important to maintain the shape in every repetition.
In the course of the weeks, increase the weight and at the same time reduce the number of repetitions.
6) High repetitions for arms and biceps
George Farah, Dwayne’s trainer, says that many people do the wrong way for weapons and biceps.
He says the muscles in the arms are usually small and are burned out quickly when they train them with solid weights.
You want to train your biceps and triceps with high intensity and correct form to have the right pump.
7) Only positive results
Dwayne suffered a knee injury in college.
With his inability to make squats, he does other leg exercises such as sitting leg presses, lying legs and the Smith machine.
8) Treat yourself, but don’t cheat yourself
Dwayne Johnson treats once a week. No fraud was allowed on the other six days.
Its type of fraudsters is 4 double spipperoni pizzas, 12 pancakes with syrup and 24 brownies with a jug milk!
Although Dwayne followed different training plans at the beginning of his training session, his training routine has been revolving the traditional bodybuilding method in recent years.
Various body parts are trained on separate days.
The only training principle that is necessary to follow is the continuous improvement and the good form.
Dwayne Johnson’s training methods
Everyone wants to have the rock body of Dwayne Johnson.
It will require a large amount of commitment and discipline to build a physique like its.
The guy behind the training of Dwayne Johnson is George Farah.
He is also Dwayne’s nutritional guru.
The skirt training routine
Day/muscle group |
EXERCISE |
Sets |
Repetition |
Day 1- legs |
Running and treadmill | 1 | 30-50 minutes |
| Long dumbbells Longe | 4 | 25 | |
| Leg press | 4 | 25 | |
| Enlargement | 4 | 12 | |
| Sit | 3 | 20 | |
| Demonious thigh | 4 | 12 | |
Day 2 – back |
Running and treadmill | 1 | 30-50 minutes |
| Wide grip lat Lat | 4 sentences | 12 repetitions | |
| Langbant row bent | 4 sentences | 12 repetitions | |
| One-arm dumbbell row | 4 sentences | 12 repetitions | |
| Lang dumbbells | 3 sentences | 12 repetitions | |
| Pull -ups | 3 sentences | To fail | |
| Dumbbell shrugs | 4 sentences | 12 repetitions | |
| Reverse series | 3 sentences | To fail | |
| Track (back) | 4 sentences | 12 repetitions | |
Day 3 – shoulders |
Running and treadmill | 1 set | 30-50 minutes |
| Dumb-Bell-Schulterpress | 4 sentences | 12 repetitions | |
| Military press – standing | 4 sentences | 12 repetitions | |
| Front dumbbell increased | 4 sentences | 12 repetitions | |
| A side level of the side level | 4 sentences | 12 repetitions | |
| Reverse machine flying | 4 sentences | 15 repetitions | |
| Bent-over the rear-of-plus | 4 sentences | 12 repetitions | |
Day 4 – Poor/ABS |
Running and treadmill | 1 set | 30-50 minutes |
| Dumb-Bell-Bizeps-Kurls | 4 sentences, | 15 repetitions | |
| HAMMER curl | 4 sentences | 15 repetitions | |
| Spider curl | 4 sentences | To fail | |
| Triceps pushdown | 4 sentences | 15 repetitions | |
| Overhead triceps | 3 sentences | 15 repetitions | |
| Hanging-leg-increases | 4 sentences | 20 repetitions | |
| Rope crisis | 4 sentences | 20 repetitions | |
| Russian turn | 4 sentences | 20 repetitions | |
Day 5 – legs |
Like day 1 above | ||
Day 6 – chest |
Running and treadmill | 1 set | 30-50 minutes |
| Langbar bench presses | 4 sentences | 12 repetitions | |
| Mute | 4 sentences | 12 repetitions | |
| Dumb-Bell-Bench pressures | 4 sentences | 12 repetitions | |
| Flat bank clinics | 4 sentences | 12 repetitions | |
| Steigerhammerkurt | 4 sentences | 12 repetitions | |
| Dips (breast version) | 4 sentences | To fail |
This training and training plan looks pretty disciplined and hard, but that’s exactly how it should be.
Dwayne Johnson’s diet
How does Dwayne Johnson get his bodybuilding body building? His fitness trainer IFBB Pro Bodybuilder George Farah trains him.
In order to maintain his huge muscular body, he eats and drinks almost 5000 calories a day. He will eat between 5 and 7 meals a day.
Take a look at his diet:
Meal 1
- 10 oz. code
- 2 whole eggs
- 2 cups of oatmeal
Meal 2
- 8 oz. code
- 12 oz. sweet potato
- 1-cup of vegetables
Meal 3
- 8 oz. Chicken
- 2-cup of white rice
- 1-cup of vegetables
Meal 4
- 8 oz. code
- 2-cup rice
- 1-cup of vegetables
- 1-TP. Fish oil
Meal 5
- 8 oz. steak
- 12 oz. Baked potato
- Spinach salad
Meal 6
- 10 oz. code
- 2-cup rice
- lettuce
Meal 7
- 30 grams of casein protein
- 10 egg whites for an omelet
- 1-cup vegetables (onions, mushrooms, peppers)
- 1-TP. Omega-3 fish oil
Notes from Dwayne
- “I make Cardio from 4 a.m. to 5 a.m. and then take 4 to 6 scoops from Optimum’s Amino Energy.”
- “After Cardio I eat breakfast (meal No. 1).”
- “After breakfast I beat the iron for 90 minutes.”
- “After training, I have 60 grams of optimal Platinhydro whey of the optimal nutrition with 15 grams of glutamine.”
- “Thirty minutes later I take 32 ounces of gatorade
Although his diet varies depending on the type of physique in which he works in a film, it has many fibrous carbohydrates, starchy vegetables and proteins.
And apparently he loves cod.
Dwayne Johnson’s dietary supplements and recommendations
- Optimal amino energy
- Optimum’s Nutrition Platinum Hydrowhey
- 15 grams of glutamine
- 32 oz. From Gatorade
- Protein -shakes
- Bcaas
- Casein protein
- Fish oil
- Creatine
- Glucosamine
- Multivitamin
- Supplement before training
Recommendations by Dwayne Johnson
If there is a person who can define completely body fitness, this person would be Dwayne Johnson.
You don’t get this body, your arms, legs, abdominal muscles and PEC for nothing.
But if you believe that it is impossible to see how it looks, follow his recommendations and his philosophy to stay fit.
Here are the 5 philosophy tips that he recommends:
- Be yourself yourself
- Always give everything
- Overcome adversity
- Always be prepared
- Swing away, because finally
“You can move mountains with a drive and a little talent.” – Dwayne Johnson – The skirt