How To Trained like Dwayne Johnson "The Rock"

HOW TO GET THE BODY LIKE DWAYNE JOHNSON (THE ROCK)?

          We all want the body or figure like celebrities and like athletes but, According to me it is not so easy task to get a perfect ripped body with full of cuts and strength. To get body like celebrities we have to focus on the exercise and mainly on your diet plan. 

          According to Verywell Fit the person should mainly concentrate on the 80% of his/her diet or nutrition intake and about 20% on his/her fitness exercises. 

The Rock's Diet and Workout Plan

As we all know that Dwayne Johnson is very very popular and renowned and famous personality in film industry and he is the WWE  sensation. His secret behind his success and perfect body, is his dedication to Workout and fully stable and strict diet plan. 

Meanwhile, Dwayne Johnson is always happy to share his diet and workout plans. As such, you'll always find him posting the fitness videos on social media. He also posted some pics of his hearty heavy meals and his diet food. 

The Rock Diet Plan

The rock takes " go big or go home" type attitude just about everything he do, including his diet or even his workout plan. He takes large amount of high protein-rich meal. He takes approximately 4000 calories per day in "Hercules movie", which is recommended twice for the average men. That a crazy meal for anyone, basically we can say that he ate like an grizzly bear albeit (mostly) a healthy one. Normally he takes a five meals a day diet plan.

Think about steaks, fish, protein-rich diet meal, whole grains, eggs, pluses, green veggies, protein protein and more protein and you are getting pretty good idea about the diet plan of the rock so lets start about what the Rock eats in his diet plan.

Five-meal diet Plan:

#Meal 1

• 6 Egg White 
• 10 oz (300 gm) of steak
• 5 oz (150 gm) of oat meal
• 1 glass of watermelon juice

#Meal 2

• 2 cups of white rice
• 8 oz (226 gm) of Chicken breast 
• 1 cup of Broccoli
• 3 cups of Mushrooms 
• 1 protein shake

#Meal 3

• 8 oz (226 gm) of Halibut (Is a type of fish)
• 12 oz (340 gm) of baked potatoes
• 1 cup of asparagus tips
• 2 whole eggs
• 3 cups broccoli
• 2 cups rice medley

#Meal 4

• 10 oz (300 gm) of chicken breast
• 2 cups white rice
• 1 cup broccoli
• 1 glass orange juice
• 20 grams casein protein
• 10 egg whites

#Meal 5

• 8 oz red meat (fillet steak)
• 2 cups white rice/ brown rice
• 1 cup of salad
• 2 bell peppers

The "Rock's" Workout Plan 

If you want to train like The Rock so you have to go hard on a single day and you have to focus on your mind set. you need patience. Here are some good workout done by Dwayne Johnson. 

According to daily routine workout The rock starts from train his Legs from day 1

Day 1: Leg Day 

• Running about 30-40 minutes outside or on the treadmill
• Barbell walking lunge - 25 reps of 4 sets
• Leg press - 4 sets of 25 reps
• Leg extensions - 4 sets of 25 reps 
• Hack Squats - 4 sets of 12 reps
• Romanian deadlift - 4 sets of 10 reps
• Thigh abductor - 4 sets of 12 reps

Day 2: Back 

• Running about 30-40 minutes outside or on treadmill
• Wide - grip lat pulldown - 4 sets of 12 reps
• Bent over barbell row 4 sets of 12 reps 
• Pull ups - 3 sets
• Dumbbell shrug - 4 sets 12 reps
• Hyperextension - 4 sets 12 reps

Day 3: Shoulders

• Running 30-40 minutes outside or on treadmill
• Dumbbell shoulder press - 4 sets of 12 reps
• Standing military press - 4 sets 12 reps 
• Front dumbbell raise - 4 sets of 12 reps
• Reverse machine fly - 4 sets of 12 reps
• Side lateral raise - 4 sets of 12 reps

Day 4: Arms/Abs

• Running about 30-40 minutes outside or on treadmill
• Dumbbell biceps curls - 4 sets of 15 reps
• Hammer curls - 4 sets of 15 reps
• Spider curls - 4 sets of 15 reps 
• Overhead triceps - 4 sets 15 reps 
• Rope crunch - 4 sets of 20 reps
• Russian twist - 4 sets of 20 reps
• Hanging leg raise - 4 sets of 20 reps

Day 5: Legs

• Running about 30-40 minutes outside or on the treadmill
• Barbell walking lunge - 25 reps of 4 sets
• Leg press - 4 sets of 25 reps
• Leg extensions - 4 sets of 25 reps 
• Hack Squats - 4 sets of 12 reps
• Romanian deadlift - 4 sets of 10 reps
• Thigh abductor - 4 sets of 12 reps

Day 6: Chest

• Running about 30-40 minutes outside or on treadmill
• Barbell bench press, (medium grip) - 4 sets of 12 reps
• Incline dumbbell press - 4 sets of 12 reps 
• Incline hammer curls - 4 sets of 12 reps
• Flat bench cable flyes - 4 sets of 12 reps 
• Dips, chest version - 4 sets of 12 reps

Day 7: Rest

The Rock’s rest day is usually comprised of refueling his muscles with epic cheat meals on worthy of the Herculean force he is.

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