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Dwayne Johnson Workout Routine and Diet Plan

Dwayne Johnson Workout Routine Day 1 Legs

  • Running, Treadmill 1 set, 30-50 minutes
  • Barbell Walking Lunge 4 sets, 25 reps
  • Leg Press 4 sets, 25 reps
  • Leg Extensions 3 sets, 20 reps
  • Barbell Squat 4 sets, 12 reps
  • Hack Squat 4 sets, 12 reps
  • Hack Squat single leg 4 sets, 12 reps
  • Romanian Dead lift 4 sets, 10 reps
  • Seated Leg Curl 3 sets, 20 reps
  • Thigh Abductor 4 sets, 12 reps

 

Dwayne Johnson Workout Routine Day 2 Back

  • Running, Treadmill 1 set, 30-50 minutes
  • Wide-Grip Lat Pull down 4 sets, 12 reps
  • Bent Over Barbell Row 4 sets, 12 reps
  • One-Arm Dumbbell Row 4 sets, 12 reps
  • Barbell Dead lift 3 sets, 10 reps
  • Pull ups 3 sets, to failure (to failure)
  • Dumbbell Shrug 4 sets, 12 reps
  • Inverted Row 3 sets, to failure (failure)
  • Hyper extensions (Back Extensions) 4 sets, 12 reps

 

Dwayne Johnson Workout Routine Day 3 Shoulders

  • Running, Treadmill 1 set, 30-50 minutes
  • Dumbbell Shoulder Press 4 sets, 12 reps
  • Standing Military Press 4 sets, 12 reps
  • Front Dumbbell Raise 4 sets, 12 reps
  • Side Lateral Raise 4 sets, 12 reps
  • Reverse Machine Flyes 4 sets, 15 reps
  • Seated Bent-Over Rear Delt Raise 4 sets, 12 reps

 

Dwayne Johnson Workout Routine Day 4 Arms & Abs

  • Running, Treadmill 1 set, 30-50 minutes
  • Dumbbell Bicep Curl 4 sets, 15 reps
  • Hammer Curls 4 sets, 15 reps
  • Spider Curl 4 sets, to failure (to failure)
  • Triceps Push down 4 sets, 15 reps
  • Overhead Triceps 3 sets, 15 reps
  • Hanging Leg Raise 4 sets, 20 reps
  • Rope Crunch 4 sets, 20 reps
  • Russian Twist 4 sets, 20 reps

 

Dwayne Johnson Workout Routine Day 5 Legs

  • Running, Treadmill 1 set, 30-50 minutes
  • Barbell Walking Lunge 4 sets, 25 reps
  • Leg Press 4 sets, 25 reps
  • Leg Extensions 3 sets, 20 reps
  • Barbell Squat 4 sets, 12 reps
  • Hack Squat 4 sets, 12 reps
  • Hack Squat single leg 4 sets, 12 reps
  • Romanian Dead lift 4 sets, 10 reps
  • Seated Leg Curl 3 sets, 20 reps
  • Thigh Abductor 4 sets, 12 reps

 

Dwayne Johnson Workout Routine Day 6 Chest

  • Running, Treadmill 1 set, 30-50 minutes
  • Barbell Bench Press – Medium Grip 4 sets, 12 reps
  • Incline Dumbbell Press 4 sets, 12 reps
  • Dumbbell Bench Press 4 sets, 12 reps
  • Flat Bench Cable Flyes 4 sets, to failure (to failure)
  • Incline Hammer Curls 4 sets, 12 reps
  • Dips – Chest Version 4 sets, to failure (to failure)

 

Dwayne Johnson Workout Routine Day 7 Active Recovery

days off

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