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Dwayne Johnson's workout: how to get ripped like The Rock
Kevin Omuya
updated at April 12, 2023 at 8:26 PM
Dwayne "The Rock" Johnson has been a fixture in Hollywood for nearly two decades, starring in most blockbuster movies in recent years. His signature million-dollar smile and ripped physique have won him followers worldwide. This article elaborates on Dwayne Johnson's workout routine, which includes his favourite exercises and workout techniques.
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Dwayne Johnson typically does 4-5 sets of each exercise with a weight that allows him to complete 12 reps. He takes 30-60 seconds of rest between sets. In addition to his workout routine, Johnson follows a strict diet that includes lean protein, complex carbohydrates, and healthy fats. He also drinks plenty of water and avoids processed foods and sugar.
Dwayne Johnson's workout schedule
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While his routine may vary depending on his filming and travel schedule, it can also be done at home without equipment. Here is an overview of Dwayne Johnson's workout schedule:
Monday: Chest and Triceps | Tuesday: Back and Biceps | Wednesday: Legs | Thursday: Shoulders | Friday: Cardio and Abs |
Warm-up: 5-10 minutes of cardio | Warm-up: 5-10 minutes of cardio | Warm-up: 5-10 minutes of cardio | Warm-up: 5-10 minutes of cardio | Warm-up: 5-10 minutes of cardio |
Bench Press: 5 sets of 12, 10, 8, 6, and 4 reps | Deadlifts: 5 sets of 12, 10, 8, 6, and 4 reps | Squats: 5 sets of 12, 10, 8, 6, and 4 reps | Military Press: 5 sets of 12, 10, 8, 6, and 4 reps | 30-45 minutes of steady-state cardio (e.g. running, cycling, or rowing) |
Incline Dumbbell Press: 4 sets of 12 reps | Lat Pulldowns: 4 sets of 12 reps | Leg Press: 4 sets of 12 reps | Arnold Press: 4 sets of 12 reps | Planks: 3 sets, hold for 1 minute each |
Cable Flys: 4 sets of 12 reps | Seated Rows: 4 sets of 12 reps | Lunges: 4 sets of 12 reps (per leg) | Lateral Raises: 4 sets of 12 reps | Sit-ups: 3 sets of 20 reps |
Tricep Pushdowns: 4 sets of 12 reps | Cable Curls: 4 sets of 12 reps | Leg Extensions: 4 sets of 12 reps | Front Raises: 4 sets of 12 reps | Leg Raises: 3 sets of 20 reps |
Overhead Tricep Extension: 4 sets of 12 reps | Hammer Curls: 4 sets of 12 reps | Leg Curls: 4 sets of 12 reps | Rear Delt Flys: 4 sets of 12 reps | |
Dips: 4 sets of 12 reps | Concentration Curls: 4 sets of 12 reps | Calf Raises: 4 sets of 12 reps |
Dwayne Johnson is known for incorporating different types of training, such as circuit training and high-intensity interval training (HIIT), into his workouts. This at-home workout routine is designed to be simple and effective and can be completed in under 30 minutes. Dwayne Johnson has emphasised the importance of staying active and consistent with exercise, even if it means adapting to a home environment without access to a gym or equipment.
Dwayne Johnson's workout gear
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Dwayne Johnson is known for his intense workouts and impressive physique, and he takes his workout gear seriously. Here is everything you need to know about Dwayne Johnson's workout gear:
Shoes
Regarding shoes, he prefers to wear lightweight, supportive sneakers that provide stability and traction. He often wears shoes from the Under Armour Project Rock collection, which are explicitly designed for intense training sessions. These shoes feature a breathable upper, a secure lacing system, supportive midsole and outsole.
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Clothing
Dwayne Johnson's workout clothing usually consists of a combination of compression gear and loose-fitting clothing. He often wears compression shorts or leggings, which provide support and help with recovery, and a loose-fitting tank top or t-shirt. He also likes to wear sleeveless hoodies or sweatshirts, which allow for a full range of motion while keeping him warm during workouts.
Accessories
He uses various accessories to enhance his workouts. He often wears weightlifting gloves to provide extra grip and support when lifting heavy weights. He also uses wrist wraps, which help to stabilise his wrists during exercises like bench presses or overhead presses. Johnson also sometimes wears a weightlifting belt, which provides extra support to his lower back during heavy lifts.
Technology
He is a big fan of using technology to help him track his workouts and progress. He often wears a fitness tracker or smartwatch to monitor his heart rate, calories burned, and other metrics during his workouts. He also uses fitness apps to plan and track his activities and shares his progress with his fans on social media.
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In conclusion, he takes his workout gear seriously and invests in high-quality shoes, clothing, and accessories to support his intense training sessions. He also uses technology to track his progress and share his journey with his fans.
Dwayne Johnson's workout playlist
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The Rock is known for his intense workout routines, and he often shares his music playlist with his fans on social media. Here are some of the songs that have been included in Dwayne Johnson's workout playlist:
- Enter Sandman by Metallica
- Thunderstruck by AC/DC
- Iron Man by Black Sabbath
- The Man by Aloe Blacc
- We Will Rock You by Queen
- Welcome to the Jungle by Guns N' Roses
- Can't Stop by Red Hot Chili Peppers
- Back in Black by AC/DC
- Till I Collapse by Eminem
- Eye of the Tiger by Survivor
- All I Do is Win by DJ Khaled
- Jump by Van Halen
- Lose Yourself by Eminem
- In the Air Tonight by Phil Collins
- Don't Stop Believin' by Journey
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These are just some of the songs included in Dwayne Johnson's workout playlist. During intense training sessions, he often changes his playlist and adds new pieces to motivate himself.
Dwayne Johnson's workout and diet
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Dwayne Johnson's diet is based on clean, whole foods, and he consumes high protein to support his muscle-building goals. His diet is focused on nutrient-dense foods and is designed to provide the fuel and nutrients he needs to keep his intense training regimen. Here are some critical elements of his diet:
- High protein: Dwayne Johnson typically consumes between 200-300 grams of protein per day from sources like lean meats, fish, eggs, and protein supplements.
- Complex carbs: Johnson includes complex carbohydrates in his diet, providing energy for his workouts. Sources of complex carbs include brown rice, sweet potatoes, and whole-grain bread.
- Healthy fats: Johnson also includes healthy fats in his diet, which can help support his body's hormone production and overall health. Sources of healthy fats include avocado, nuts, and olive oil.
- Frequent meals: Dwayne Johnson typically eats several smaller meals throughout the day to support his high-calorie needs, rather than three large meals.
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How long does Dwayne Johnson work out?
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Dwayne Johnson is known for his intense workout routine, which typically lasts around 90 minutes per session. However, the duration of his workouts can vary depending on his schedule and goals. Sometimes, he may extend his activities to 2-3 hours or split his training into multiple sessions throughout the day.
How often does Dwayne Johnson work out?
Johnson has emphasised the importance of consistency and discipline in his workout routine, often training six days a week. His training regimen includes a combination of weightlifting, cardio, and functional exercises to challenge his body and maintain his impressive physique.
Overall, Dwayne Johnson's workout and diet are designed to support his intense training regimen and maintain his impressive physique. He follows a disciplined routine emphasising whole, nutrient-dense foods and various exercises to keep his body challenged and avoid plateaus.
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