The Dwayne Johnson Workout Routine and Diet Plan

Dwayne Johnson a.k.a The Rock is a beast, and I mean that in the best way possible. He may not be the most muscular pro wrestler out there, but he is definitely one of the most muscular actors in Hollywood.

In his first major film The Mummy Returns, Dwayne was still relatively unknown back then but still wowed viewers with his super buff physique. But as time went on, Dwayne’s physique only improved.

He really began to lean out over the years by dropping some body fat, but he still manages to maintain a very muscular physique. You can see his leaned out physique in recent movies like Faster and Fast Five.

I don’t know about you, but I say 2011 Dwayne looks a hell of a lot better than the Dwayne on the left. So how do you pack on massive amounts of muscle like Dwayne in Fast Five?

A sample Dwayne Johnson workout regime to gain muscle

Day 1 (full body workout)

• Push press- 3 x 5 reps
• Incline dumbbell press – 3 x 8 reps
• Pull ups(add weight if needed) – 3 x 8 reps
• Bent over barbell row – 3 x 8 reps
• Stiff legged deadlift – 3 x 6 reps
• Hammer curl – 2 x 13 reps per arm

Day 2 (circuit training)

Do 12 reps of the following exercises in a row with no rest. After each circuit, rest for 2 minutes then repeat 2 more times.

1. Weighted steps ups
2. Pull ups
3. Goblet squat
4. Close grip push ups(add weight if too easy)
5. Overhead military press

Day 3 

• Repeat day 1

For the workout above, just make sure you do them on alternating days so that your muscles get a chance on recover. And remember, this is a 3x per week workout program. Try not to do anything extra as it might impair your recovery ability.

Should I take any supplements to gain muscle?

I recommend 2 supplements for any workout program:

1) A multivitamin to safeguard against any mineral and vitamin deficiencies. I take this onefrom Prograde Nutrition

2) An Omega 3 supplement such as krill oil to help balance your Omega 3 to 6 ratio. Plus there is growing reasearch that Omega 3′s can help enhance muscle growth, but nothing is definite yet.

The only other supplement I recommend but isn’t 100% necessary is a high quality protein powder. You definitely need protein to build muscle, about 1 gram of protein per pound of body weight, and if you have trouble hitting that number with normal foods, then a protein powder can definitely help.

Dwayne Johnson has one of the most muscular physiques in all of Hollywood. Heck, I think he’s even more muscular than Vin Diesel.