Dwayne Johnson's INSANE Diet and Workouts That Make Him RIPPED
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- čas přidán 5. 07. 2024
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Dwayne Johnson, otherwise known as “The Rock,” is famous just as much for his body as he is for his career achievements. Though he’s been a football player, a wrestler, and a movie star, The Rock may be more famous to millennials from social media. This is because he’s very active on Instagram, where he chronicles his life for millions of people to see. Of course, being The Rock, much of Johnson’s life revolves around working out. His hard work and determination are the focal points of many of his videos, as he details his daily diet and exercise routine to motivate his viewers to be the best people they can be. For this reason, The Rock can add another title to his vast repertoire: “Motivational Speaker.” At 46, Dwayne Johnson is the pinnacle of physical fitness, and the conditions that created such Hercules-like proportions are worth describing in detail. So, without further ado, here are the myriad reasons why The Rock is so impossibly ripped!
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For those that wants to try out
Day 1: Legs
Running 30-50 minutes - outside or on a treadmill
Barbell Walking Lunge - 4 sets x25 reps
Leg Press - 4 sets x 25 reps
Leg Extensions - 3 sets x 20 reps
Barbell Squats - 4 sets x 12 reps
Hack Squats - 4 sets x 12 reps
Romanian Deadlift - 4 sets x 10 reps
Seated Leg Curls - 3 sets x 20 reps
Thigh Abductor - 4 set x 12 reps
Day 2: Back
Running 30-50 minutes - outside or on a treadmill
Wide-Grip Lat Pulldown - 4 sets x 12 reps
Bent Over Barbell Row - 4 sets x 12 reps
One Arm Dumbbell Row - 4 sets x 12 reps
Barbell Deadlift - 3 sets x 10 reps
Pull-Ups - 3 sets
Dumbbell Shrug - 4 sets x 12 reps
Inverted Row - 3 sets
Hyperextension - 4 sets x 12 reps
Day 3: Shoulders
Running 30-50 minutes - outside or on a treadmill
Dumbbell Shoulder Press - 4 sets x 12 reps
Standing Military Press - 4 sets x 12 reps
Front Dumbbell Raise - 4 sets x 12 reps
Side Lateral Raise - 4 sets x 12 reps
Reverse Machine Flyes - 4 sets x 15 reps
Seated Bent Over Rear Delt Raise - 4 sets x 12 reps
Day 4: Arms/Abs
Running 30-50 minutes - outside or on a treadmill
Dumbbell Bicep Curl - 4 sets x 15 reps
Hammer Curls - 4 sets x 15 reps
Spider Curl - 4 sets x 12 reps
Triceps Pushdown - 4 sets x 15 reps
Overhead Triceps - 3 sets x 15 reps
Hanging Leg Raise - 4 sets x 20 reps
Rope Crunch - 4 sets x 20 reps
Russian Twist - 4 sets x 20 reps
Day 5: Legs
Running 30-50 minutes - outside or on a treadmill
Barbell Walking Lunge - 4 sets x 25 reps
Leg Press - 4 sets x 25 reps
Leg Extension - 3 sets x 20 reps
Barbell Squat - 4 sets x 12 reps
Hack Squat - 4 sets x 12 reps
Romanian Deadlift - 4 sets x 10 reps
Seated Leg Curl - 3 sets x 20 reps
Thigh Abductor - 4 sets x 12 reps
Day 6: Chest
Running 30-50 minutes - outside or on a treadmill
Barbell Bench Press, medium grip - 4 sets x 12 reps
Incline Dumbbell Press - 4 sets x 12 reps
Dumbbell Bench Press - 4 sets x 12 reps
Flat Bench Cable Flyes - 4 sets x 15 reps
Incline Hammer Curls - 4 sets x 12 reps
Dips, Chest Version - 4 sets x 10-12 reps
Shao thanks captain
Shao u prolly put in more work in ur fingers by typing this than the rock did bulking up 😂😂
@@noah56nile you have to start from somewhere! HAHA
Shao fr 😂😂
Shao stay safe brother 🙏❤️
He's a hard worker. An example for all
You misspelled steroids
@@henzzz_ u misspelled proof
Sue Shi with a hell load of money
@kevin leigh Big ????? he ain't big man ... Rich Piana was big enz enz
@kevin leigh 🤣wtf,sure bud I guess
100 push ups
100 sit ups
100 squats
10 km running
EVERY DAY FOR 3 YEARS!!!!!!!!!!!???
One Punch Man??
@@christiangamingyt9456 of course!!!!
Don't forget the banana
One punch man, is that you??
You will eventually get stronger over time and your progress will stall if you don’t make the exercises more challenging as you build the strength necessary to complete them
Who the hell bullied the Rock? Kratos? Thor?
Thanos, probably! ^_^
In his childhood man....maybe even rayman lol
Ive heard he had beef with thanos lately
Probably Thanos,Darkside,maybe even Batista or big show
Maybe it was....the boulder
"On the seventh day, The Rock rests"
Lmaooo werd it made him sound like a god when I first heard it xD
As the Great Workouts came to pass,Thy Rock rests on the seventh day
🤣🤣🤣
Why are ppl laughing its true
Saitama push man
Or he just sits
The man worked hard.... And got what he deserved.... No shortcuts to success
Rohan Sharma the dude has been taking roids for years lol
@@krieggilthunder4772 still his succes comes from his dedication and hardwork.
Absolutely agree
Well good genetics is often a shortcut. Not saying its common but many are naturally born with a lot of muscle mass who havent worked out a day in their life. An example is a guy named ethan that goes to my school
I really have no problem with this comment other than your annoying ...'s
Are you trying to be edgy or something because please stop jesus christ
“What the rock ate before bed” shows him with wife💀
2:45
@Soflo Sports booty
Lol that dude said booty
Not his wife
Me: *watches all the fitness things he’s done*
Also me: *eating three whole bags of chips in a day*
Arsi Cluv bruh
😂😂😂
nice
My craziest exercise is standing up for the TV remote
Lol
Haha
mwazi mwazi wow nice
Fat fuck
Lol... crazy
He trained so hard that he lost his hair
Saitama
Saitama
saitama
Who is saitama
@@typicalprogrammer3542 one punch man. Ever seen it?
Would be nice to have my own personal chef preparing meals for me everyday.
And an insane steriod stack like the rock has!
Well he didnt have the chef back when he was young. He had to use what everyone else has I suppose. Now, Oprah, she was fat and has her own chef. She has it easy.
@@foreskinwarrior765 bruh
Food doesn’t burn off fat.
@@foreskinwarrior765 oh no
Steroid or no steroids. You need to WORK to get that type of build. The Rock did. No question here about his work ethic.
And plus steroids don't provide strength. He would be dead if steroids got him to this point
@@dj5347 steroids dont provide strength?!! Hahahaha you idiot
The shit you can read on the internet lmao, of course you need to train hard, but roids help A LOT and I mean A LOOOT, just watch some videos on how this shit actually works, it's like playing gta online with godmode on.
@@dj5347 haha man what do you mean steroids don't provide strength? What do you think they do?
@@princerguptta Let me explain. Your body is already at it's full strength. Steroids just provide muscle mass, of course increasing the magnitude of your strength... But you don't have enough muscle fibers to support that, ripping up your tendons and fibers until you die. So no, steroids do not provide strength, they provide muscle mass.
I don't sleep
Not when you're making shit up for a CZcams routine. More muscle mass and lower bodyfat in his late 40's than he had in his early 20's, seems legit.
Steroids can get you gains no matter the sleep. And there is no way he's natty so don't even start on how I'm a hater or whatever.
@@emansol9588 there are videos out there that prove that he doesn't use steroids. Look it up
Depends on the quality of the sleep.
KAPILA NANA its ok if your using steroids
He trained so hard can't lose his muscles
“this paid off as the rock was rock hard in the movie”
:/
Dwayne worked his ass off for that physique, however don't be naive and think he did not and still does not use steroids. Look at before and after photos and how quick the extra muscle came. Your body reaches a genetic limit where muscle growth is nearly impossible no mater what your size.
not true
I’ll check back with you in 6 months... let’s see if this works. 😂
Pharaoh Chin that was whilst already being pretty strong too 😂
Aight imma wait
It wont
You need steds to lol
😂😂😂
The rocks says. Test is best. 😎
When you are "The Rock", you don't go to the gym. You have your own personal gym that follows you where ever you go! However, just hearing what Dwayne does for his weakly workout routine leaves me feeling exhausted. Whew!
He sleep 3 to 5 hours I take a nap for 3 hours.
Either he sleeps a lot more or he is on a shit ton of roids
He is not on steroids hater
Same here
@@christianchappell419350-year-old Rock is more Jacked than 20 year old rock , that's only possible with steroids.
Hold up a portable gym?
Do this with my house please, thanks.
This man is an absolute unit, total workout motivation!
“What’s the craziest workout regiment you’ve ever tried?” Well I once carried 10 grocerie bags in my house and it only took me one trip to do😎
Is everyone gonna ignore the fact the dude jus said the rock "was rock hard"
Actually Dwayne was probably nicknamed "the rock" because his dad is a retired wrestler and his dad's name was Rocky Johnson.
He gave himself that nickname when transitioning from just "Rocky Maivia", to "The Rock, Rocky Maivia", to then just "The Rock"
I see a lot of excuses in tho comment section.
Why not just start with getting a gym membership, pay a good personal trainer for a exercise programme and get a good diet plan adopted for your goals and health?
Stay away from drogs, including steroids and alcohol and avoid garbage food and sweets on a regular basis.
Get some good quality sleep, learn how to deal with bad stress (you can't avoid it all).
And stay consistent.
Dennis Svensson you don't even need a personal trainer anymore, all the information can be accessed via the internet, training and diet plans, all they have to do is just put the work in
@@BudgetGainsByJJ well people need personal trainers for motivation so that they'll push you throughout the journey
Lol as somebody who has taken steroids in the past, once you know, you know. This guy is on steroids.
Dennis Svensson the rock is 100% on juice bro.
I haven't mentioned anything about The Rock not using steroids. But I bet that 90% of them that wrights "he's on steroids" etc either don't train at all, or don't have the knowledge/discipline on how to reach there goals. And maybe setting the bar and expectations to high.
He is one of them people who prove people your never too old to do stuff like this
One of my favorite celebrities!! So damn humble and one of the coolest dudes!!
The biggest thing I got out of this is his sick playlist on spotify
6:41 i'm pretty sure johnson sleeps more than 3-5 hours a night.
There's first of all no way he'd be that big without getting proper sleep.
second of all, if he only sleeps 3-5 hours, he would just not be functioning, you can get with that low amount of sleep for some time yeah, but if that is his regular sleep amount, then at some time he would literally just start to pass out, due to the lack of sleep.
if you wanna get away with that low amount of sleep at night, you need to do the uberman sleep schedule, but even that has been said to be inefficient compared to just a normal sleep pattern, and certainly very inefficient when it comes to the gainz
3:18 "the rock was rock hard during the movie"
💀😂
Dwayne Johnson is smart, talented and ripped & an all around great guy.
Im dwayne Johnsons biggest fan!
Im: A little german girl and 10 years old
Im in 5th class and love to watch dwayne's movies
Y’all know what they say about people that have power
**saitama picture pops up**
*THEY RISK HAIR FOR POWER*
Thank you very much for your video. Where and how can I get a written or online videos that tells me what to eat in details and how to train in details please? Thank you very much again.
Thanks for the free workout plan
*INSANE DIETS*
*shows picture of mountain of pancakes 🥞 😂
He does post pictures of his "cheat meals" on social media from time to time. Which includes massive stacks of pancakes, and equally massive amounts of sushi.
Pancakes are nasty
Why would we “like this video” before we’ve watched it? Melts
Damn.
Mad respect The Rock!
this channel serve varieties content. I always want to subscribe for all one hero's content. thanks
Steroids yes but he still puts in hard work so he has my respect in that department
He doesn't use steroids try doing that workout every day
You the 🐐
I’ve always wanted to be the rock since I was 12 years old I’ve seen all of his movies and they’re great
The Rock is the real life "One Punch Man".
Bro he said that what explains why the rock is rock hard
I'm definitely not doing enough for morning and evening workouts - oh my. What about cycling and I hate treadmills and not a runner? You were also talking so fast that the pictures described what you were talking about. LOL! Thanks for the entertainment.
My best work out. Hmm. Yep. Rolling out of bed. Yeah. # 1 for sure..
I gotta start at least taking the stairs at work.
I think you should start by taking a ladder, stairs would be too heavy for a beginner.
I feel like it’s easier when you have the equipment at home. I mean, this man has a whole gym next to his house. I applaud him. Keep up the great work Hercules!
He's just such a wholesome guy :)
Sleeping 4-5 hours is very able to do, with that workout and diet. Sleep is what the body needs, better to not over do that either. I am on a more intense work out plan, but I am also going from 344 lbs. a year ago, to 164 lbs. now, and building up to about 185-195, but no more than 200 with a goal of IFBB Physique shape, but probably not competing. Unless, I do it for the senior class. LOL Doing carnivore keto 4 days a week, adding more veggies 3 days, and Intermittent Fasting 4-5 days a week, and at the gym 4-6 days a week, 7th day, I only do stretchy bands for a work out, and walking while doing errands and stuff with family. No other cardio. Supplements include vitamins, Omega 3, potassium, and what blood work shows every three months.
The craziest exercise is standing up to get the control
BTW, The Rock, on his channel, said he currently weighs 281, and does the following workout:
Monday: Chest and Calves
Tuesday Back and Abs
Wednesday: Shoulders
Thursday: Arms and Abs
Friday Chest and Back
Saturday: Leg day
Sunday: Cheat Day, with meditation and stretching
Everyone should have "We Ready" by Archie Eversole as a pump up song for workouts/pre-game.
This was fun to watch
I watch this entire video with pie
Damn,I need to start working out again. Need a motivator like him!
Dude is my inspiration. If I ever get to the point where I can work out on a daily basis.
2sets of ten in bench hardest workout ever only the bar
Huge fan of the rock. He's about as natural as Mike o'hearn.
Rock is rock
No one can be like him💪
Most helpfull video I've ever watched
My best workout was when I ran to the fridge to get a soda.
Stop being lazy
Saitama aka one punch man. Train so hard he lost his hair's 😂
when i want to subscribe it always tells me to sign in and also when i want to turn on the notification bell !!!!
respect with motivation of spirit an fighter
Dwayne was born in LA suburb called Roid Central.
My mind: He trained so hard he lost his hair...
Also my mind: OMG One Punch Man Reference!
I love the way you act your movies
@9:34 Why you do my boy pac like that thoo 😤😅😅
Fr
This man is a BEAST
3:19 oh yeah he’s rock hard alright
Hola desde Argentina!!! Saludos
The number one workout song is rocky's training music
when you have lots of money and personal trainer/chef
Nemesis yupp
You both sound soft
i pray who ever reading this become successful in life1😉 God bless
Same to you my friend
I see you had a good workout.ive been in the gym myself a few times.ots hard work but so with the exercise.
The exercise plan, like I thought I had a decent one but after seeing this it’s like, c’mon.
Awesome I workout too, make a video of me lmfao 😂😅😲
U called the rock John cena at 1:29
Was I the only one to catch that
He said johnson
He said Johnson 😂
TheRichest:There are no distractions like *mirrors* and cucumber water
Me:Dude you can clearly see mirrors in the first photo of the Iron Iaradise
i think there's always going to be mirrors in a gym, you're right! have you seen this one?czcams.com/video/0zzTanyzDoA/video.html
I like that he puts in cardio the heart needs that than the strength training that's 👌
cardio makes you lose weight so he's doing muscle building which is good
Awesome! I wake up at 2:30 am and workout 6 days a week and twice 3 of those days for at least 1 hour and 15 minutes. I've done this for 2 years which means I work out an average of 288 days per year taking off around 77 days.
The beast in gym
I try to MTB 80 miles a week, and when I go home I do an hour of lifting in my gym!
Nice knowledge
Life Motto💪🏾
Saitama will be so proud, that rock lost his hair by insane workout!!
The rock never fights with bullies,
Instead he just crushes them by rolling over them.
People have the right to defend themselves
Great video
He has a hack of healthy pancakes behind him who’s always feeding him so he gets more gains
Pancakes are not healthy
Christian Alexander protein pancakes are tho.
I can hardly get more than ONE meal in me a day ffs.Ya gotta have lotsa cash to keep up a 7+ meals a damn day!!!!! For sure
Edward Davidson hell ya I’m lucky if I eat once a day also lol
Relatable
I mostly eat just once or twice everyday and my mom is always worried I’m not eating enough
It's easier than u think...rice, bread, chicken breast is all pretty cheap. I gave up years ago due to cost too but now I've figured out how to eat on the cheap and have gained 25lbs of muscle
Go to a doctor or dietist, if you aren't eating enough it can be even more detrimental for your health and well being then over eating.
Not just the calorie count but also nutrition (no, pills aren't a solution, supplements is not a alternative to a good diet).
My breakfast: 2 eggs or 2 cans of tuna. Both with one avocado. Bit of diced tomato and onion. Fish oil in pill form on the egg days.
One day a week / rest day eat a breakfast you love, maybe waffles. (High quality protein version)
I don't have a personal chef like the rock. Got to do the cheap version. It's been a good way to eat and I've enjoyed the results.
Exercise is total body heavy lift 3 days a week and cardio 3 days a week. Just alternate your days and take a day off once a week or stretch an hour.
Build a home gym. It cost a bit of money but saves a lot of time. It will be more than worth it if you use it.
Make sure to get enough sleep! You want 7 hours minimum if you are a natural lifter. Those doing less sleep or heavy lifting every day are usually juicing.
Only supplement with protein powder, a bit of creatine, a multi vitamin, and a joint supplement. BCAA on your lifting days. (I try to do my lifting day same day as tune breakfast.)
Hope this helps a few of the other mortals out there that don't have all the time and help money can buy. No more excuses from the comment section. You can do it!
No I don't look like the Rock. I'm only 6'2" and 235 pounds of muscle.
IrelandVonVicious ur breakfast is too slim
Imma try this routine
Begins his day with 45-50 mg of the trenmill, there I fixed it for you.
We believed Lance Armstrong once, too. Just sayin'
This 10 min video has so many ads that I couldn’t watch the whole thing.
I get tired from climbing my stairs 😂
What happens when good genetics, unrivaled work ethic, commitment to nutrition and steroids come together.
The most sensible comment I have read so far.
Hulk?
he doesn't use steroids he is Samoan
@@sungrowncultivator-3757 1. It's a joke. 2. Samoans tend to be really big guys.
a fellow grower samoans have insane genetics + with how hard the rock trains and how much he eats. He could very well not be taking steroids
Exactly what I was gonna say
@@sungrowncultivator-3757 shut up
Samoans are naturally big.
He's has great genectics. . And outrageous determination 👌💪💪💪💪💯💯💯
I'm stealing this workout routine thanks
How did it go ?
@@dipeshshrestha2564 It's going pretty well actually. I'm not really trying to bulk up as much as him so I moderate my calorie intake, but it's really helping in muscle definition and increased strength.