How to Become a Rock: nutrition program and training Dwayne Johnson
Sport And Fitness / / December 19, 2019
With the growth of 196 cm, it weighs 118 kg, go to the gym six days a week, and in the weight set time eats 6000 calories a day. Learn how to train and feed on Dwayne Johnson, to keep fit.
Dwayne The Rock Johnson many years served on rings WWE World Federation (World Wrestling Entertainment, WWE) and eight times became the WWE Champion. On account of his 40 films, including many militants with spectacular battles.
His body - the result successful genetics and huge work. Let's see how much and how to exercise to maintain this form.
As trains Dwayne Johnson
Even before dawn, at four o'clock in the morning, Duane goes for a run, so intense that after it you can squeeze clothes. Such early cardio helps him to cheer up, and sets the right mood for the rest of the day.
Sometimes a run substitute for 30-50 minutes of cardio on the elliptical trainer. After the first workout Dwayne has breakfast and goes to the gym. As a rule, he trains in the morning, but due to a busy schedule can shift visiting room and the evening.
Rock hard training six days a week, alone pumping legs, back, shoulders, chest, biceps and triceps, combines exercise with dumbbells and a barbell in the crossover, on simulators.
His training change and adapt to the specific needs, but in most cases it carries out 4 sets of 12 reps with 60-90 seconds rest in. During breaks, he does not walk around the room: Dwayne has always focused on work and tries to give all to the fullest.
Dwayne The Rock JohnsonWorkout - it's my therapy, and it's cheaper than a therapist. Seriously, I can not imagine my life without exercise.
If you want to get closer to the physical form of the Rock or adopt his philosophy, try to engage in the training plan for the famous wrestler and actor.
Dwayne Johnson's training plan for the week
day of the week | An exercise | Sets and reps |
Monday (legs) |
Running on the track | 30-50 minutes |
Lunges with a barbell | 4 sets of 25 reps | |
Leg press simulator | 4 sets of 25 reps | |
Leg Extension simulator | 3 sets of 20 reps | |
Squat with a barbell on his back | 4 sets of 12 reps | |
Squatting on the simulator Gakkenshmidt | 4 sets of 12 reps | |
Squatting on the simulator Gakkenshmidt on one leg | 4 sets of 12 reps | |
Romanian deadlift | 4 sets of 10 reps | |
legs bending simulator | 3 sets of 20 reps | |
Breeding feet on the simulator | 4 sets of 12 reps | |
Tuesday (back) |
Running on the track | 30-50 minutes |
pulldown exercise chest wide grip | 4 sets of 12 reps | |
Thrust rod in the slope | 4 sets of 12 reps | |
Thrust dumbbells in the slope | 4 sets of 12 reps | |
Deadlift | 3 sets of 10 reps | |
pull | 3 sets to failure muscles | |
Shrugs with dumbbells | 4 sets of 12 reps | |
reverse pull-ups | 3 sets to failure muscles | |
hyperextension | 4 sets of 12 reps | |
Medium (shoulder) |
Running on the track | 30-50 minutes |
Press of dumbbells sitting | 4 sets of 12 reps | |
Standing military press | 4 sets of 12 reps | |
Alternately lifting a dumbbell before | 4 sets of 12 reps | |
Lifting dumbbells in hand | 4 sets of 12 reps | |
Reverse breeding hands on a simulator "butterfly" | 4 sets of 15 reps | |
Breeding dumbbells while sitting in the slope | 4 sets of 12 reps | |
Thursday (hands and press) |
Running on the track | 30-50 minutes |
Lifting dumbbells for biceps standing | 4 sets of 15 times | |
Lifting dumbbells for biceps grip "hammer" standing | 4 sets of 15 times | |
Spider curl for biceps | 4 sets to failure muscles | |
extension arms standing on the block | 4 sets of 15 times | |
Lifting the legs in the vise on the bar | 4 sets of 20 times | |
Twisting on the top shelf | 4 sets of 20 times | |
Russian twist | 4 sets of 20 times | |
Friday (feet) |
Repeat the exercise on Monday | |
Saturday (in the chest) |
Running on the track | 30-50 minutes |
Bench press usual grip | 4 sets of 12 reps | |
Dumbbell bench press on an incline bench | 4 sets of 12 reps | |
Press of dumbbells lying | 4 sets of 12 reps | |
Crossover on the horizontal bar | 4 sets to failure muscles | |
Lifting dumbbells for biceps grip "hammer" on an incline bench | 4 sets of 12 reps | |
Dips | 4 sets to failure muscles | |
Sunday | Day of rest |
However, training - this is only half the story. No less important in the struggle for power has the correct muscles.
Diet Dwayne Johnson
Diet Rocks consists of five meals. Diet plan and prepare in advance. Here is a sample meal plan for the day.
Breakfast:
- 280 gram steak;
- 160 grams of oatmeal;
- 3 egg protein;
- 1 egg;
- a glass of watermelon juice.
Dinner:
- 2 chicken breasts;
- 2 peppers;
- 225 grams of mushrooms;
- 210 grams of broccoli;
- protein shake.
afternoon snack:
- 200 grams of salmon;
- 8 asparagus stalks;
- 2 eggs;
- 400 grams of a mixture of different species of rice;
- 213 grams of broccoli.
Dinner:
- 280 gram steak;
- 3 baked potatoes;
- 8 asparagus stalks;
- a glass of orange juice.
Snack:
- 20 grams of casein;
- 10 egg proteins.
It is terrible to imagine how many calories can fit in the daily diet. Whatever it was, you can use this list of products, greatly reducing their number (of course, if you're not six-foot man weighing under 120 kilograms, most of which occur in muscles).