{"id":11141,"date":"2016-02-23T11:08:37","date_gmt":"2016-02-23T11:08:37","guid":{"rendered":"http:\/\/localhost\/hk-blog\/dwayne-johnson-the-rock-workout-plan-bid-4339\/"},"modified":"2023-06-15T13:57:23","modified_gmt":"2023-06-15T08:27:23","slug":"dwayne-johnson-the-rock-workout-plan-bid-4339","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/","title":{"rendered":"Dwayne Johnson &#8220;The Rock&#8221; Workout Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#Training_Plan\" >Training Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#Monday-_Chest\" >Monday- Chest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#Tuesday-_Legs\" >Tuesday- Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#Wednesday-_Abs_and_Arms\" >Wednesday- Abs and Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#Thursday-_Back\" >Thursday- Back<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#Diet_Plan\" >Diet Plan<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Training_Plan\"><\/span>Training Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To play Hercules, The Rock had to literally pack on the pounds to&nbsp;an already amazing physique.&nbsp;<strong>Dwayne Johnson&#8217;s workout routine<\/strong>&nbsp;includes a six day training split with a one body part per day training routine. Be warned: this is not for beginners. I would advise only advanced lifters to try this plan out.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monday-_Chest\"><\/span>Monday- Chest<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Dumbell bench press<\/td>\n<td>4 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Flat cable flys<\/td>\n<td>3 sets x failure<\/td>\n<\/tr>\n<tr>\n<td>Medium grip bench press<\/td>\n<td>4 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Incline dumbell press<\/td>\n<td>5 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Cable crossover<\/td>\n<td>4 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Medium grip incline press<\/td>\n<td>3 sets x 10-12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Tuesday-_Legs\"><\/span>Tuesday- Legs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Leg press<\/td>\n<td>4 sets x 25 reps<\/td>\n<\/tr>\n<tr>\n<td>Barbell walking lunges<\/td>\n<td>4 sets x 25 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg extensions<\/td>\n<td>3 sets x 20 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg curl<\/td>\n<td>3 sets x 20 reps<\/td>\n<\/tr>\n<tr>\n<td>Standing calf raise<\/td>\n<td>3 sets x failure<\/td>\n<\/tr>\n<tr>\n<td>Tigh abductor<\/td>\n<td>3 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Barbell standing lunges<\/td>\n<td>3 sets x 20 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/1111.png\"><\/div>\n<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"Wednesday-_Abs_and_Arms\"><\/span>Wednesday- Abs and Arms<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Barbell curl<\/td>\n<td>4 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Hammer curl<\/td>\n<td>4 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Spyder curl<\/td>\n<td>4 sets x failure<\/td>\n<\/tr>\n<tr>\n<td>Tricep pushdown<\/td>\n<td>3 sets x 10 reps<\/td>\n<\/tr>\n<tr>\n<td>Dips<\/td>\n<td>3 sets x failure<\/td>\n<\/tr>\n<tr>\n<td>Hanging leg raise<\/td>\n<td>3 sets x 10 reps<\/td>\n<\/tr>\n<tr>\n<td>Cable crunch<\/td>\n<td>4 sets x 20 reps<\/td>\n<\/tr>\n<tr>\n<td>Russian Twist<\/td>\n<td>4 sets x 20 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Thursday-_Back\"><\/span>Thursday- Back<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table class=\"table table-bordered\" style=\"line-height: 20.8px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Lat pulldown<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Deadlift<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Barbell shrugs<\/td>\n<td>4 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Pull ups<\/td>\n<td>4 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Hyperextension<\/td>\n<td>4 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>One-Arm dumbell row<\/td>\n<td>4 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Inverted row<\/td>\n<td>3 sets x failure<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/2222.png\"><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Diet_Plan\"><\/span>Diet Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The Rock on an average gets anywhere from 6000 to 8000 calories daily! DO NOT consume the same amount because it varies from person to person.&nbsp;<a href=\"https:\/\/connect.healthkart.com\/counting-calories-magical-way-weight-loss-and-weight-gain\"><span style=\"color: #0000ff;\">Counting calories<\/span><\/a>&nbsp;is quite simple when one understands it but one can&#8217;t help but wonder how&nbsp;Dwayne Johnson can wolf down that amount of food. He eats 7 meals in a day and most of it is clean food.<\/p>\n<p>If you were to take anything from this <a href=\"https:\/\/connect.healthkart.com\/how-to-create-your-own-diet-plan\/bid-4278\"><span style=\"color: #0000cd;\">diet plan<\/span><\/a>, do understand that some of the food sources can be taken to increase the values of your daily calories. An interesting fact to note is that the rock has epic cheat meals. He ate clean for 150 days for Hercules, after which he had an epic cheat meal!<\/p>\n<table class=\"table table-bordered\" style=\"border-collapse: collapse; border-spacing: 0px; border: 1px solid #dddddd; box-sizing: border-box; font-family: open sans; font-size: 14px; line-height: 30px; margin-bottom: 20px; max-width: 100%; outline: none; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td class=\"rtecenter\" style=\"vertical-align: top;\">Meal<\/td>\n<td class=\"rtecenter\" style=\"vertical-align: top;\">Description<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 1<\/td>\n<td style=\"vertical-align: top;\">Steak, Egg Whites, Oatmeal<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 2<\/td>\n<td style=\"vertical-align: top;\">Chicken, Rice, Broccoli<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 3<\/td>\n<td style=\"vertical-align: top;\">Rice, Halibut, Asparagus<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 4<\/td>\n<td style=\"vertical-align: top;\">Chicken, Baked Potato, Broccoli<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 5<\/td>\n<td style=\"vertical-align: top;\">Rice, Halibut, Asparagus<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 6<\/td>\n<td style=\"vertical-align: top;\">Steak, Baked Potato, Salad<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top;\">Meal 7<\/td>\n<td style=\"vertical-align: top;\"><a style=\"color: #222222; box-sizing: border-box; outline: none; text-decoration: none !important; background-color: transparent;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/casein-proteins?navKey=SCT-snt-pt-spt&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000ff;\">Casein<\/span><\/a>, Egg Whites<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/5-bottombanner.jpg\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Training Plan To play Hercules, The Rock had to literally pack on the pounds to&nbsp;an already amazing physique.&nbsp;Dwayne Johnson&#8217;s workout routine&nbsp;includes a six day training split with a one body part per day training routine. Be warned: this is not for beginners. I would advise only advanced lifters to try this plan out. Monday- Chest [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":18398,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,118],"tags":[],"secondary_tag":[35,109],"class_list":{"0":"post-11141","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-celebrity","9":"secondary_tag-exercise","10":"secondary_tag-motivation","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dwayne Johnson &quot;The Rock&quot; Workout Plan &#183; HealthKart<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dwayne Johnson &quot;The Rock&quot; Workout Plan &#183; HealthKart\" \/>\n<meta property=\"og:description\" content=\"Training Plan To play Hercules, The Rock had to literally pack on the pounds to&nbsp;an already amazing physique.&nbsp;Dwayne Johnson&#8217;s workout routine&nbsp;includes a six day training split with a one body part per day training routine. Be warned: this is not for beginners. I would advise only advanced lifters to try this plan out. Monday- Chest [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/\" \/>\n<meta property=\"og:site_name\" content=\"HealthKart\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/healthkart\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-23T11:08:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-15T08:27:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2016\/02\/banner-2021-04-09T125038.593.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Puneet\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Healthkart\" \/>\n<meta name=\"twitter:site\" content=\"@Healthkart\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Puneet\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/dwayne-johnson-the-rock-workout-plan\/bid-4339\/\"},\"author\":{\"name\":\"Puneet\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/dff65d5f0b943a3aa35809e57a59d541\"},\"headline\":\"Dwayne Johnson &#8220;The Rock&#8221; 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