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#DWAYNE JOHNSON WAKE UP TIME FULL#

To maintain a bulk as impressive as Johnson’s, there is a continuous need to feed the body. The important takeaway from this routine is that you need to push hard and stay determined to get results.Īs the Rock has said: “Success at anything will always come down to this: Focus and Effort. So, if you dare, you can try training as hard as the Rock by following these workouts to a T, or you can adapt the days to where you are right now. The Rock’s rest day is usually comprised of refueling his muscles with epic cheat meals on worthy of the Herculean force he is.

Dips, Chest Version – 4 sets x 10-12 reps.

Incline Hammer Curls – 4 sets x 12 reps.

Flat Bench Cable Flyes – 4 sets x 15 reps.

Dumbbell Bench Press – 4 sets x 12 reps.

Incline Dumbbell Press – 4 sets x 12 reps.

Barbell Bench Press, medium grip – 4 sets x 12 reps.

Barbell Walking Lunge – 4 sets x 25 reps.

Seated Bent Over Rear Delt Raise – 4 sets x 12 reps.

Reverse Machine Flyes – 4 sets x 15 reps.

Front Dumbbell Raise – 4 sets x 12 reps.

Standing Military Press – 4 sets x 12 reps.

Dumbbell Shoulder Press – 4 sets x 12 reps.

One Arm Dumbbell Row – 4 sets x 12 reps.

Bent Over Barbell Row – 4 sets x 12 reps.

Wide-Grip Lat Pulldown – 4 sets x 12 reps.

Barbell Walking Lunge – 4 sets x25 reps.

Running 30-50 minutes – outside or on a treadmill.

Here’s a look at the fitness regimen of the Rock: Day 1: Legs If you want to train like Dwayne Johnson, you have to go hard every single day. While the routine is always adapting to what he needs for a specific role or goal, Johnson usually sticks to 4 sets and 12 reps with a 60-90 second rest period (unless it’s leg day).

#DWAYNE JOHNSON WAKE UP TIME FULL#

Every day he is in the gym, he commits a full sequence to a specific area of the body. Once he’s completed about 30-50 minutes of a heart-pounding cardio session, he eats breakfast.Īfter breakfast, Johnson gets around to “clangin’ and bangin’” in the gym. When he is filming abroad, he will be on the elliptical or treadmill at the hotel. Johnson doesn’t always run around the neighborhood, though. In the morning, around 4:00 am, he rolls out of bed, ties up his running shoes, and heads outside for an early run.

The Rock’s Daily Routineīefore getting into the intense workout that Johnson commits to 6 days a week, you need to follow his daily routine. From his respected diligence in the gym to his continuous transformation as an actor and fitness professional, here is everything you need to know to train like Dwayne and build that rock hard physique. Here is someone who inspires people of all ages, genders, and fitness levels around the world to get moving and never stop aspiring towards their health and wellness goals. Never be denied.” That man happens to be an acting idol and fitness god, Dwayne “The Rock” Johnson. A great man once said, “If something stands between you and your success, move it.