Dwayne “The Rock” Johnson is in pretty amazing shape. Especially when you consider he works a crazy amount of hours and is now 42 years old (at the time this was written) .
The following is the diet and workout routine he used to get even more jacked (if that is even possible) for the movie “Hercules”. He laid it all out on his social media over the last couple of months piece by piece. We have put it all together for you here. Enjoy!
The Diet
For the diet The Rock says: “Our training is key, but diet is crucial. Here’s my diet I did every day for 6 months while shooting #HERCULESMovie A ton of calories, cause I had to support my 2xs a day training and 12hr shooting days. Plus I only had one crack at making HERCULES EPIC so I committed. Adjust the diet to your personal goals and have fun. Nemean Lion blood is optional”
The Workout:
Legs
For the leg workout, The Rock says: ” These are all working sets, so make sure you warm up your legs/body appropriately. This will be punishing, so push yourself past your what you think is your limits and I guarantee you’ll be better for it on the other side.”
For the shoulder workout The Rock says: “Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it – no sloppy movements. Enjoy the pain and have fun..”
Arms
For the arm workout The Rock says: “Let me introduce you to the “Hammer Bros” – Sledge & Jack… 4 sets of a tri-set series. Squeeze at the top for bi’s and at the bottom for tri’s. I prefer high volume for ARMS so the burn is intense. Enjoy the pain.”
Chest
For the chest workout The Rock says: “Goodbye bird chest…Hello gorilla pecs. Go hard and heavy with your compound pressing movements. Squeeze on the fly movements.”
Back
For the back workout The Rock says: “Here’s my back aka “slabs” workout that I did for HERCULES. Push yourself, hit it strong and be sure to concentrate on good form. And for the love of all that holy in the world of iron — FOCUS!”
The Entire Dwayne The Rock Johnsons Workout
Who Is Dwayne Johnson?
Dwayne “The Rock” Johnson was born on May 2, 1972, in Hayward, California. He comes from a wrestling family; his father, Rocky Johnson, and his grandfather, Peter Maivia, were both professional wrestlers. Initially, Johnson had aspirations in football and even played for the University of Miami, where he won a national championship in 1991. However, injuries derailed his football career, which led him to follow in his family’s footsteps into professional wrestling.
He debuted in WWE (then WWF) in 1996 and quickly rose to stardom, becoming one of the most charismatic and popular figures in the sport’s history. Known for his catchphrases, incredible work ethic, and charisma, he was a multi-time WWE champion. After reaching the pinnacle of wrestling, Johnson turned his attention to acting.
He broke into Hollywood with a role in “The Mummy Returns” in 2001, which led to his first leading role in the spinoff “The Scorpion King.” Over the years, he’s become one of Hollywood’s leading men, starring in big-budget films like the “Fast & Furious” franchise, “Jumanji” reboots, and several action-packed standalone films like “San Andreas” and “Skyscraper.”
Outside of wrestling and acting, Johnson is also a savvy businessman. He’s involved in various entrepreneurial ventures including Project Rock, a lifestyle brand produced in partnership with Under Armour. Moreover, Johnson is known for his philanthropic work, particularly his contributions to children’s hospitals and disaster relief efforts.
In essence, Dwayne “The Rock” Johnson is a modern-day Renaissance man, excelling in multiple fields and using his platform to make a difference.
