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DWAYNE JOHNSON’S 5-DAY TRAINING SPLIT
Dwayne hits the gym at least five days a week, and trains by feel.
Mr. Johnson isn’t a vegetarian, but this man knows bodybuilding and I respect his philosophy about training. Muscle & Fitness magazine recently wrote the following:
At 40, he’s (Dwayne Johnson) a seasoned, instinctive trainer. “I go by feel,” he says, and notes that when he’s in the gym it’s all business. “I have my headphones on. I’m listening to my music. I’m 100% focused. There’s no wasted time and no wasted effort when it comes to me and the weights.”
I totally agree. Mindful strength training (and mindful eating), is learning how to tune in and notice what your body is telling you. Our bodies have a lot to say, and who/what would know better right?
Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% body fat for some of his Hollywood movie roles. He trained six days per week, resting on day seven.
Monday, Wednesday, Friday
- Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
- Cardio: 5-minute warm-up, 12 minutes high intensity, 5-minute cool down
Tuesday, Thursday, Saturday
- Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
- Cardio: 5-minute warm-up, 12 minutes high intensity, 5-minute cool down
This is a muscle building workout routine (one of many) used by Dwayne Johnson.
Day 1 – Shoulders
Day 2 – Back
Day 3 – Legs
Day 4 – Arms
Day 5 – Chest
Day 1 – Shoulders
- Seated Military Press Machine – 3 sets x 21 reps
- Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
- Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
- Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
- Four Way Neck Machine – 4 sets x 12 reps
Day 2 – Back
- Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
- Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
- One Arm Seated Row Machine – 4 sets x 12 reps
- Back Extension – 4 sets x 15, 15, 12, 12 reps
Day 3 – Legs
- Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
- Smith Machine Lunge – 4 sets x 8 reps per leg
- Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
- Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)
Day 4 – Arms
- Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
- Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
- Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
- Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
- One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.
Day 5 – Chest
- Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
- Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
- Cable Crossover – 4 sets x 12 reps
- Push Ups – 4 sets x 15 reps (superset with crossovers)
The Rock Dwayne Johnson Sample Muscle Building Diet
- Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
- Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
- Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
- Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
- Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
- Meal 6 – 10 oz cod, 2 cups rice, salad
- Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil
Dwayne Johnson’s Training Protocol:
- Hits big muscle groups once per week and smaller muscles (biceps and triceps) sometimes twice
- Train biceps and triceps the same day
- Executes only 3-4 sets per exercise, and leans more towards three
- Trains calves three times per week
- Warms up by starting with five-pound dumbbells at the beginning (when applicable)
- Starts with about 15 reps and then does fewer reps as he progresses to heavier weight
- Performs a drop set on the last set of most exercises
- Rest periods are only 30–60 seconds for conditioning purposes (yeah, pretty intense)
Dwayne trains as virtually all top-performing bodybuilders and athletes do.
He’s always tweaking his workouts to keep his body guessing and growing.
There’s no perfect way to train, but these five fundamentals are an effective framework to serve as a foundation:
- Good form
- Intensity
- Consistency
- Paying close attention to what the body is telling you
- Changing the protocol up as indicated
To learn more about the best muscle building diet and workout routine to keep fit and lose fat, watch this video – How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
Author Bio:
Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
To find out more, visit the website at V3 Bodybuilding – Muscle Building Diet and Workout Routine to Keep Fit and Lose Fat
