Dwayne Johnson, popularly known as “The Rock”, gives us inspiration for building up a strong body like him.
Checkout this secrets to succeed just like Dwayne Johnson.
The Rock has a 5 meal diet when not building up mass for any movie. Here’s a list of his 5 meal diet.
1) 1 Meal- 10 oz steak, 2 cups oatmeal, 3 egg whites, 1 whole egg, 1 glass watermelon juice.
2) 2 Meal- 2 servings chicken, 2 bell peppers, 3 cups mushrooms, 3 cups broccoli, 1 protein shake.
3) 3 Meal- 8 oz salmon, 8 asparagus tips, 2 whole eggs, 2 cups rice medley, 3 cups broccoli.
4) 4 Meal- 10 oz steak, 3 baked potatoes, 8 asparagus tips, 1 glass orange juice.
5) 5 Meal- 20 grams casein protein, 10 egg whites.
When working for building up his body for a movie, Rock follows a Seven-Meal Diet Plan. Checkout here.
1) 1 Meal- 10 oz cod, 2 whole eggs, 2 cups of oatmeal.
2) 2 Meal- 8 oz cod, 12 oz sweet potato, 1 cup veggies.
3) 3 Meal- 8 oz chicken, 2 cups white rice, 1 cup veggies.
4) 4 Meal- 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil—122.
5) 5 Meal- 8 oz steak, 12 oz baked potato, spinach salad.
6) 6 Meal- 10 oz cod, 2 cups rice, salad.
7) 7 Meal- 30 grams casein protein, 10 egg-white omelet, 1 cup veggies including onions, peppers, mushrooms, 1 tbsp omega-3 fish oil.
Going on to his workout plans, He has a good workout plan and regularly follows them to keep his body fit and healthy.
Here is his workout plan-
1) He has a 1 day workout session as leg day:- Run on Treadmill for 30-50 minutes.
4 sets with 25 reps. of Barbell Walking Lunge.
4 sets with 25 reps. of Leg Press.
3 sets with 20 reps. of Leg Extensions.
4 sets of 12 reps. of Barbell Squat.
4 sets of 12 reps. of Hack Squat.
4 sets of 12 reps. of Single Leg Hack Squat
4 sets of 10 reps. of Romanian Deadlift.
3 sets of 20 reps. of Seated Leg Curl.
4 sets of 12 reps. of Thigh Abductor.
2) Day 2 goes for his back exercises:- Run on treadmill for 30-50 minutes.
4 sets of 12 reps. of Wide-Grip Lat Pulldown.
4 sets of 12 reps. of Bent Over Barbell Row.
4 sets of 12 reps. of One-Arm Dumbbell Row.
3 sets of 10 reps. of Barbell Deadlift.
3 sets of Pull-ups.
4 sets of 12 reps. of Dumbbell Shrug.
3 sets. of Inverted Row.
4 sets of 12 reps. of Hyperextensions.
3) Day 3 goes for his shoulder workout:-
Run on treadmill for 30-50 minutes.
4 sets of 12 reps. of Dumbbell Shoulder Press.
4 sets of 12 reps. of Standing Military Press.
4 sets of 12 reps. of Front Dumbbell Raise.
4 sets of 12 reps. of Side Lateral Raise.
4 sets of 15 reps. of Reverse Machine Flyes.
4 sets of 12 reps. of Seated Bent-Over Rear Delt Raise.
4) Day 4 workout for his Arms and Abs:-
Run on treadmill for 30-50 minutes.
4 sets of 15 reps. of Dumbbell Bicep Curl.
4 sets of 15 reps. of Hammer Curls.
4 sets. of Spider Curl.
4 sets of 15 reps. of Triceps Pushdown.
3 sets of 15 reps. of Overhead Triceps.
4 sets of 20 reps. of Hanging Leg Raise.
4 sets of 20 reps. of Rope Crunch.
4 sets of 20 reps. of Russian Twist.
5) Day 5 for his chest workout:- Run on treadmill for 30-50 minutes.
4 sets of 8 reps. of Barbell Bench Press of Medium Grip.
4 sets of 12 reps. of Incline Dumbbell Press.
4 sets of 12 reps. of Dumbbell Bench Press.
4 sets of Flat Bench Cable Flyes.
4 sets of 12 reps. of Incline Hammer Curls.
4 sets of Dips–Chest Version.