dwayne johnson the Rock Diet and workout Information:-

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

The Rock Dwayne Johnson Sample Cutting Diet

Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

The Rock’s Workout Music Playlist

From Muscle & Fitness

Eminem — Till I Collapse
Living Colour — Cult of Personality
Tupac — Ghost
Metallica — Enter Sandman
Jay-Z — Moment of Clarity
Public Enemy — Can’t Truss It
Hank Williams Jr. — A Country Boy Can Survive
Trick Daddy — Where U From
Tupac — Hell 4 A Hustler
Godsmack — I Stand Alone

The Rock, Dwayne Johnson, Muscle Building Workout Routine

This is a muscle building workout routine used by The Rock, 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)

Abs are performed twice a week — weighted Swiss ball crunches, 4 sets x 25 reps.