The Rock has starred in many blockbuster movies, such as the "Fast and Furious" series and the upcoming "Californication." What is the secret that gives him such a strong body? Let’s take a look together!
I believe that no one will object that Dwayne Johnson is one of the strongest actors in Hollywood. In fact, he really has no secret. His body shape all depends on his personal self-discipline, determination, and the mentality of doing his best!
Dwayne Johnson’s success is not only due to his own hard work, but also thanks to the excellent genes of his parents! His parents were both professional wrestlers themselves, so he grew up in an athletic environment. In 1991, he became a regular member of the National Football Championship Team and a few years later became a superstar in WWE professional wrestling. Even now at the age of 42, he trains tirelessly so that his physique and charisma will allow him to continue to be one of the highest-paid actors in the world.
George Farah, Dwayne Johnson’s coach and nutritionist, had the following to say about him: “He loves fitness so much that he seldom rests. No matter where he is in the world, orNo matter how tired he is, he always trains 100% in the gym, like a machine! No matter what training I ask him to do, he always gives it his all! ”
Let’s take a look at Dwayne Johnson’s two training modes! His plan combines a variety of training methods and is suitable for reference by fitness enthusiasts with a certain foundation.
Fat loss training part:
Monday/Wednesday/Friday
Chest, back, biceps, calves: One movement for each muscle, 5 groups, 15-20 times, 30 seconds rest
Aerobic training: 5 minutes warm-up, 12 minutes high-intensity exercise, 5 minutes stretching
Tuesday/Thursday/Saturday
Quadriceps, hamstrings, shoulders, triceps: One action for each muscle, 5 groups, 15-20 times, 30 seconds rest
Aerobic training: 5 minutes warm-up, 12 minutes high-intensity exercise, 5 minutes stretching
Muscle training part:
Day 1: Shoulder Exercise
3 sets of 21 reps each
The above two movements adopt a super exercise method: 3 groups, each group takes turns to do the two movements 8 times
The 5 sets are: 12, 10, 8, 6, 4 times
5 sets: 12, 10, 8, 6, 4 times
This action requires the use of equipment, 4 groups of 12 times each
Day 2: Back Exercise
5 sets: 12, 10, 8, 6, 4 times
5 sets: 12, 10, 8, 6, 4 times
This action is a little different from the wide-grip pulldown above. We specially marked the "front neck pulldown" on the picture to make it easier for everyone to distinguish.
4 sets of 12 reps each.
4 groups, each group is: 15, 15, 12, 12 times
Day Three: Leg Exercise
5 groups are: 25, 20,18, 16Times
4 sets of 8 reps.
4 groups, each group is: 12, 10, 8, 6
6 sets of 16 reps each
Day 4: Arms
5 groups, each group is: 12, 10, 8, 6, 4
6 groups, each group is: 12, 10, 8, 6, 21, 21 times
5 groups, each group is: 12, 10, 8, 6, 20 times
4 sets, each set is 12, 10, 8, 20 times
2 sets on each hand, 15 reps each.
Day 5: Chest muscle exercise
5 groups, each group is: 12, 10, 8, 6, 4 times
5 groups, each group is: 12, 10, 8, 6, 4 times
These two movements are done in super sets. A total of 4 groups are done. Each group first performs cross chest 12 times, and then does push-ups 15 times, and does 4 groups in this cycle.
Dwayne Johnson Diet Plan Reference
Meal 1: 8 egg whites · 226 grams of lean red meat · 4 slices of toast with jam
Meal 2: Whey protein and soy protein syrup
Meal 3: 400 grams of chicken breast · 1 potato, 1-2 cups of carrots and green beans.
Meal 4: Whey protein and soy protein syrup
Meal 5: 400 grams of fish or red meat, 1 potato, low-fat salad, 2 cups of vegetables
Meal 6: 400g fish fillet ·Low-fat salad
Meal 7: (Midnight) Whey protein and soy protein syrup