Dwayne Johnson AKA "The Rock"

Dwayne Johnson AKA "THE ROCK" was a professional Football Player, who then turned in WWF as a Professional Wrestler. After his awesome career with WWF, he moved into Hollywood, and now he is amongst the Highest Paid Action Hero in Hollywood.

http://www.impeccabledwaynejohnson.org/

I am a Fan of him, its his attitude his nature, his style and yeah of course his Eye Brow raise which makes people crazy for him.

When it comes to his workout, he takes it Damn Seriously. With one word in the Gym FOCUSSSSSSSS....

Dwayne Johnson uses a pyramid structure workout program. This means he begins with a higher reps, and a lower weight. Then, each week he increases the weight, and decrease the number of reps. After the first month, you start back at higher reps, but his time with a higher starting weight.

His favorite body part is Legs, and that is why he plans it for Saturday, where he can give all the time he has to work on it. He also performs drop sets for almost all the exercise.  Rest period is usually between 30-60 secs.

I have listed down is routine below. However Dwayne, makes sure that he gives some tweaks to his Set. Also if he has Movie Schedules, then he changes his workout plan to get in shape of the character that he would be playing in that movie.

Dwayne Johnson Workout Monday Routine – Shoulders
	Exercise	Sets	Reps	Notes
1	Seated Military Press Machine	3	21
2	Dumbbell Lateral Raise super set with Dumbbell Front Raise	3	8
3	Rear Delt Cable Raise	5	12,10,8,6,4
4	Hammer Strength Shrug	5	12,10,8,6,4
5	Four Way Neck Machine	4	12

 

Dwayne Johnson Workout Tuesday Routine – Back
	Exercise	Sets	Reps	Notes
1	Wide Grip Lat Pull Down	5	12,10,8,6,4
2	Close Grip Lat Pull Down	5	12,10,8,6,4
3	One Arm Seated Row Machine	4	12
4	Back Extension	4	15,15,12,12

 

Dwayne Johnson Workout Wednesday Routine – Legs
	Exercise	Sets	Reps	Notes
1	Leg Press	4	25,20,18,16
2	Smith Machine Lunge	4	8
3	Lying Leg Curl	4	12,10,8,6
4	Standing Calf Raise	6	16

 

Dwayne Johnson Workout Thursday Routine – Arms
	Exercise	Sets	Reps	Notes
1	Alternating Dumbbell Curl	5	12, 10, 8, 6 , 4
2	Preacher Machine Curl	6	12, 10, 8, 6, 21, 21
3	Cable Tricep Extension	5	12, 10, 8, 6, 20
4	Overhead Cable Extension	4	12, 10, 8, 20
5	One Arm Reverse Grip Tricep Extension	2	15

 

Dwayne Johnson Workout Friday Routine – Chest
	Exercise	Sets	Reps	Notes
1	Incline Dumbbell Press	5	12, 10, 8, 6, 4
2	Dumbbell Bench Press	5	12, 10, 8, 6, 4
3	Cable Crossover	4	12
4	Push Ups	4	15

 

Dwyane, has a crazy diet with this wokout, for strength and muscle growth. So guys lets hit the Gym and simply.. FOCUSSSSSS….

Kris Gethin

Kris is a Natural Pro Bodybuilder who's highest ranking was runner-up at the World Bodybuilding Championships. He is the author of the #1 Best Seller Body by Design, The Bodybuilding.com Guide to Your Best Body and The Adventures KAGED MUSCLE. Kris is the CEO of Nutrition by Design, founder of DTP, Director of Gethin Gyms, Main Male Spokesmodel of Bodybuilding.com, Personal Trainer to Bollywood celebrities including Hrithik Roshan, John Abraham and Mahesh Babu, he is the Director of Trainers of Physique Elite and CEO of the supplement brand KAGED MUSCLE.

He is best known for his Workout Program DTP (Dramatic Transformation Principle). This training is specific to people who want to gain a lot of mass in a short amount of time. You can also use DTP if your training routine has stagnated and you need a change. DTP is a pyramid training. You lift four days per week with cardio days between each weight session. You'll only be doing one or two exercises for each muscle group or body part, but you might hit 500 reps across multiple sets.

So by now we know that its a 12 week training, hence I instead of me making a list of all the workouts, Below is the link to the site where you would have videos by Kris Gethin.

DTP (DRAMATIC TRANSFORMATION PRINCIPLE)

If you all are planning to follow this plan, then make sure that you also follow his diet. As the number of repetitions are more, you might feel very tired, and even the muscle recovery is very important. Following the the supplements and his diet will help you overcome muscle fatigue.

Before Workout Meal

I usually workout post lunch, which would be anywhere between 4 - 5 pm, and that is why i make sure that i have some food that keeps me energetic while I workout. We have many Pre-Workout Supplements in the market, most of them are real good for you. However there are few food, which we can have before workout which can provide you good amount of energy to keep you lifting.

I have listed few of them which I have added in my diet. If you do some check on internet you will find 100s of other items which would do the same magic. But yeah, these ones are something I have tried, and have given a good results.

• Banana: Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function. Eating Banana before 45 mins or workout will give you a good result. 

• Oats : Oats contains a good amount of Fibers, which will slowly provide energy through out your workout. Adding some fruits will also provide a good boost, as it will hit your bloodstream quickly, which in all will provide a good level of energy from start to end of your workout session.

• Whole Wheat Bread : Whole wheat, is another good source of Complex Carbs, less fats than white Bread. Also my experience is, with white bread I get Heart Burn , where as Brown Bread is easy on stomach. With Brown bread you can, have slices of boiled egg, or Jam, or Honey, which will be a perfect fuel from start to end of your workout.

• Brown Rice + Chicken : Brown Rice is a good source of Complex Carbs, which would provide you energy all the time you workout. Additionally Chicken, is a good source of Protein, hence both of these would give you a balanced amount of Carbs and Proteins, that will keep your energy level up and will also fuel your muscle and provide a fast recovery.

• Caffeine : A moderate amount of caffeine before exercise can help you enjoy your workout more, research has found. It can also enhance your energy and reduce post-exercise muscle soreness. An Espresso or 1 Cup of coffee can be a great pre-workout boost if you're used to it. If you check most of the Pre-Workout Supplements in the market contains Caffeine.

Hope these meals help you guys as well as it do for me. Once again :), these are not like supplements which will keep to the peak of performance, but yeah this will provide you some sort of energy that can last throughout your workout. If you all have some suggestions, please comment.