Dwayne Johnson Workout – Herculean In Size

Dwayne Johnson Workout – Herculean In Size

Dwayne Johnson WorkoutThe Dwayne Johnson Workout: Maintaining your reputation as the largest actor in the world takes a lot of work. Just ask Dwayne ‘the Rock’ Johnson!

Much has been written about the Dwayne Johnson workout regime that keeps the Rock in prime shape and bulked up with muscle but Dwayne Johnson wasn’t always this big.

Before and after photos of him clearly show this. Granted, he’s always been a tall lad with an athletic build but it wasn’t until he stepped into the world of WWE that he really started working on his physique in earnest.

Dwayne Johnson Workout:  Before And After Hercules

Dwayne Johnson also became involved in the movie industry during his WWE career. When he took on the role of Hercules in the movie of the same name in 2014 he needed to step up his bodybuilding and muscle bulk. Large though Dwayne already was, Hercules has a build the stuff legends are made of.

So how did a mere mortal, albeit a well built one, turn himself into the legendary action hero son of Zeus and Alcmene?

Herculean Dwayne Johnson Workout And Diet

It all comes down to diet and exercise. Doesn’t it always!! However, in the Rock’s case we’re not talking your standard ordinary everyday menu or exercise routine. The now famous Dwayne Johnson diet he used during his physical preparation for Hercules involved the consumption of over 5000 calories on a daily basis. To get that many calories Dwayne ate 4 ½ kilos of food spread out over 7 meals. Every single day. The cost – $56 a day or nearly $1,700 a month! That’s an awe-inspiring amount of food to tuck away on a daily basis.

Dwayne Johnson’s Famous Muscle Bulk

The Hercules diet was designed to support the intensive and rigorous workout regime that gave Dwayne Johnson the muscle bulk he needed to play Herc. It was high in protein, always an essential part of any muscle-building program.

It also contained plenty of carbohydrates, another vital component in a successful work out routine. Plus fats and a host of necessary vitamins and minerals. The complete work out diet in fact.

Only it’s designed for a guy who weighs in at 252 pounds and stands nearly 6 and a half feet tall rather than the average man!

Exercise And The Current Dwayne Johnson Diet

So exactly what does Dwayne Johnson’s workout and diet involve? Apart from being of Herculean proportions that is!

His most recent daily menu plan still reads like something from the menu board of a health restaurant. Four meals include a source of animal protein – steak (2 x 10 oz pieces), chicken (2 pieces) and 10 oz of salmon. The fifth has 20gms of casein protein instead. It also includes 3 whole eggs, 13 egg whites, 6 cups of broccoli, 3 cups of mushrooms, 2 bell peppers, 3 potatoes, 16 asparagus tips, 2 cups of oatmeal, 2 cups of rice, one glass of watermelon juice and one of orange juice, and a protein shake. Spread over 5 meals.

Dwayne Johnson Workout: Weight Loss Exercises

If you’re thinking right about now that a calorie intake like that requires a massive amount of exercise to avoid putting on weight, you’re right. Fortunately though Dwayne Johnson has a workout routine for weight loss that burns calories like a jet engine burns jet fuel.

Dwayne Johnson Workout: – Avoid Weight Gain

For Dwayne Johnson working out is a way of life. Six days a week his day starts with a 4am ‘jog’ around the streets near his home in Florida just to get his heart going nicely. However, that jog leaves him wringing wet, which gives you some idea of how intense it actually is. The jog usually takes him an hour or so and then it’s time to tuck into his first meal of the day.

Dwayne Johnson Workout: Muscle Gain Workouts

After breakfast it’s time to hit the gym for a bit of weight lifting and power workouts. Like his diet, Dwayne Johnson’s daily workouts are designed to achieve maximum muscle gain. Each day focuses on a particular part of the body. He may vary the routines slightly depending on what he’s working to achieve but the fundamentals remain the same. For Dwayne Johnson that’s always building lean muscle and maintaining peak fitness.

Dwayne Johnson Workout: Training For Muscle And Fitness

Day One is legs day. All his routines on this day are designed to give his legs a good workout and includes work on the treadmill, some barbell walking lunges, leg presses, leg extensions, barbell squats, hack squats, Romanian deadlift, seated leg curls and some thigh abductor work.

Dwayne Johnson Supplements - Magazine CoverOn day 2 he works on strengthening his back. His routines for this day include some more treadmill work, wide-grip lat pulldowns, bent over barbell rows, one-arm dumbbell rows, barbell deadlifts, pullups, dumbbell shrugs, inverted rows and to finish off, some back extensions. Then it’s on to his shoulders on Day 3. Once again the workout starts with some time on the treadmill followed by dumbbell shoulder presses, standing military presses, front dumbbell raises, side lateral raises, reverse machine flyes and seated bent-over rear delt raises.


How Dwayne Johnson Gets Those Abs

Day 4 focuses on those massive arms and ripped abs! If you’ve ever wondered just how Dwayne Johnson gets those ripped abs, here’s how. He starts off with his usual half an hour to an hour on the treadmill followed by dumbbell bicep curls, hammer curls, spider curls, triceps push-downs, overhead triceps, hanging leg raises, rope crunches and Russian twists. Day 5 is legs again and he rounds off the week with some chest exercises – treadmill, barbell bench presses, incline dumbbell presses, dumbbell bench presses, flat bench cable flyes, incline hammer curls and chest dips. And on the seventh day he takes a well-earned rest.

Have you often felt that building muscle is an almost impossible challenge?

We’ve assessed many ‘trendy’ muscle programs, only to be disappointed by the cost and the lack of real results. It’s not that there is anything ‘bad’ about many of the programs. It’s just that they impose on your daily life with often-unrealistic restrictions, particularly in relation to diet. Some programs emphasize the importance of eating a lot of protein.

Others stress the importance of carbs. Either way, it generally involves some pretty radical changes to your diet and who really wants to have to do that?! We decided to take a closer look at them. We figured that if they did even half of what they’re purported to do then we could be looking at the start of a new and promising trend that is easy to use AND brings real results.

One of the things we discovered is that trainers are calling this new supplement stack “nature’s steroid alternatives”. Steroids are a key component in building muscle and burning fat so it’s exciting news to find a completely natural product that does not have the bad rap of chemical steroids yet still works exceptionally well to achieve the same muscle building and fat-burning results!

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This muscle-building supplement stack has been clinically proven to:

  • Get rid of body-fat – it just melts away
  • Help flush toxins from your body
  • Pack on muscle – tons of it

As anyone who is into bodybuilding knows, this is a powerful mix if you desire to become insanely muscled in short order. So we felt it required a unique review and we will also tell you exactly how these alternative steroid products work, and work so insanely well.

Workout Supplements – Everything There Is To Know About Them

Have you often felt that building muscle is an almost impossible challenge?

We have reported about a lot of ‘fashionable’ muscle programs, only to be disappointed by the expense and the lack of authentic results. It’s not that there’s anything ‘faulty’ about many of the programs. It is simply that they impose on your daily life with often-unrealistic restrictions, especially regarding diet. Some routines highlight the importance of eating plenty of protein.

Others lay emphasis on the worth of carbohydrates. However you look at it, it usually entails a number of pretty extreme changes to your diet and who really wants to have to do that?! So when we learned about these supposed Workout Supplements we thought we would have a detailed look at them. We figured that if they did even a half of what they are alleged to be able to do then we could be looking at the beginnings of a new-found and promising trend that is user friendly AND generates real results.

Something we found out is that trainers are calling this new supplement stack “nature’s steroid alternatives”. Steroids are a crucial factor in muscle building and fat burning so it’s exciting news to discover a entirely natural product that lacks the bad rap of chemical steroids yet still works exceptionally well to realize the same fat burning and muscle building results!

So what are these Workout Supplements we have heard a lot about?

LeanOptimizerThey are called Lean Optimizer™ and AlphaViril™. If you watch TV or read the news, you’ve maybe seen or heard about a supplement plugged as a “secret”, and totally safe, substitute for chemical steroids that celebrities and body builders all over the place have been using to build up those amazing bodies.

AlphaViril Healthy TestosteroneWell, today it is a secret no longer because we can reveal everything about it. And we’ll also inform you (free of charge) how you too can build the same celebrity type well-muscled body. It is all here in the special report we’ve composed about Lean Optimizer™ and AlphaViril™, two of the most exciting new products to hit the fitness and body building scene for quite some time.

Why The Sports Elite Are Using Muscle Supplements

When it comes to losing unhealthy body-fat and gaining action star muscle nothing works quite like Lean Optimizer™. This muscle builder contains a lot of anti-oxidants and has some pretty powerful strength building characteristics which combine to make it a standout leader among muscle building supplements. Lean Optimizer™ is made from high quality, pure ingredients combined into a proprietary formula that is designed to provide the energy and additional strength required to do some astonishing lifting. And even better, it cranks up your metabolism and removes body-fat fast. When taken with AlphaViril™, a testosterone booster bar none, the results are nothing short of an automatic muscle-building machine.

Testosterone is a vital hormone that plays a critical part in regulating a number of basic bodily processes including efficient metabolism of fat, muscle building, regulating mood and energy, and bone formation. The verified, all natural formula of AlphaViril™ supplies a testosterone boost like no other similar supplement available currently. It is no wonder then that when AlphaViril™ and Lean Optimizer™ are taken together the results are amazingly mind-blowing.

However, one certainly understands if you are a tad unsure because, to be perfectly honest, so was our team. Everything about this muscle building/fat-burning combination definitely shouted ‘fad’ to us when we first learnt about it. Yet despite the fact that our ‘it’s just a fad’ radar was shouting loudly at us the significant number of success stories just kept rolling in. From everywhere. That more than anything persuaded us to take a good look at this product that was creating such an uproar. And our team found that they liked what they saw. Notably the fact that people were obtaining extraordinary results without having to majorly alter their eating habits or their lifestyles. That’s a great big win/win situation in our book. Another thing that convinced us is that both Lean Optimizer™ and AlphaViril™ are clinically proven.

AlphaViril™ Is Clinically Proven To

  • Boost testosterone levels
  • Shorten recovery time
  • Increase fat-burning
  • Super-charge muscle development
  • Improve sexual performance

Lean Optimizer™ IS Clinically Proven To

  • Improve strength
  • Boost energy naturally
  • Delay the onset of muscle fatigue
  • Increase metabolism and destroy fat
  • Maximize sexual stamina

One person we heard about – Andrew Smith from Colorado, writes on his blog how he lost 8 lbs of fat and stacked on 20 lbs of muscle purely by taking the recommended daily dose of the Lean Optimizer™ and AlphaViril™ muscle building stack over a 5 week period. He said that he “really didn’t believe it could be so easy. There were no changes to my diet or to my daily routine. All I had to do was pop two pills every day and the fat just melted off me like hot butter. At the same time all these muscles that were hiding underneath the fat appeared; most of them I didn’t realize I had. And as for my new 6-pack… Well, suffice to say that the girls don’t mind it at all.

So the outcome of all our research was that our team thought we’d try Lean Optimizer™ and AlphaViril™ for ourselves purely to see if this muscle building supplement stack really does do all the things it is purported to do. I had been wanting to implement some healthy alterations to my body for a while now and I had entered a fitness competition therefore I volunteered to be the guinea pig.

First I contacted the companies that make Lean Optimizer™ and AlphaViril™, introduced myself and explained that I wanted to try their products with a view to reporting on my results for you, our readers. Both companies were keen to help out and agreed to ship me a month’s worth of free product. It duly arrived within a couple of days and the experiment was on……

For accuracy, I took my initial body-fat measurement and made a note of my weight at the start. I was a very unimpressive 150 lbs with a body-fat score of 14% and I had to get down to 7 – 8% to get the results I required and for the fitness contest.

And so I began ...

I followed a fairly simple routine. Just two pills each of Lean Optimizer™ and AlphaViril™ twice daily. On days that I worked out I took the pills before and after the workout. Otherwise I just took one dose in the morning and the other at night along with the AlphaViril™. My diet and exercise regime did not change at all. At the end of the 15 weeks, I’d packed on 13 lbs of lean muscle!!

Workout Test

Workout Test - Week 1-5:

One of the things I noticed during the first weeks on the new regime was how quickly and dramatically the Workout kicked in. For a start my energy levels were noticeably higher. I also wasn’t nearly as hungry thanks to the appetite curbing effects of the amino acids in AlphaViril™. All in all I felt unbelievable and I hadn’t had to change my daily routine at all. When Day 14 came around I hopped on the scales and got out the caliper to measure my body fat. Unbelievably I’d gained 4 lbs of lean muscle!

The results were impressive. I still wasn’t 100% convinced though. At the start of most muscle programs you tend to lose a fair amount of water. This unfortunately often comes without producing any lasting effect on the composition of your body. The tricky part would be seeing if I could sustain this amount of muscle gain over the remaining weeks. However, it was a great feeling to be weighing less than 190 lbs for the first time in years. I was keen to see how the next few weeks panned out.

Workout Test - Week 6-14:

My energy levels and focus continued to improve through the sixth week. I also found that I was sleeping much better due to the detoxifying effects of Lean Optimizer™, which in turn allowed more time for the muscles to recover and grow. As I shed another 6lbs of fat I could see the outline of the 6-pack starting to develop. Much to my girlfriend’s delight. Now I started to believe! These Workout Supplements really are everything they are cracked up to be.

My muscle mass continued to develop whilst the body fat simultaneously continued to disappear. The fat around my stomach and hips was no longer and I was now sporting quite an impressive 6 pack. Energy levels were also staying consistently sky high right throughout the day.

By the end of week 14 I’d lost an impressive 14 lbs of fat. I gained 12 lbs of lean muscle. Amazing results considering that it was around about this time that previous programs I’d tried, started to peter out. And the water I’d lost during the first couple of weeks returned.

Workout Test - Week 15:

The results of the trial were now clearly evident. Since starting a mere 15 weeks ago, I’d built up an amazing 13 lbs of lean muscle mass. With the loss of a further 6 lbs of fat, the body-fat percentage was now in the single-digit figures! Watch out fitness comp, here I come! Needless to say, everyone else here is now trying to get hold of free trials of Lean Optimizer™ and AlphaViril™….

Will I continue to use Lean Optimizer™ and AlphaViril™?

Well, I think the results speak for themselves as to the consistent and amazing results of this product. So yes, I will continue to use them. All in all, I really could not be happier with how the trial of Lean Optimizer™ and AlphaViril™ panned out. In just 15 weeks I’d gained an amazing 13 lbs of lean muscle. All without any special diet and with no severe exercise.

4.5/5 - (30504 votes)

About Edward Patterson

Edward Patterson wasn’t always the fit, healthy guy he is now. After years spent fighting the battle of the bulge, brought on he admits by a bad attitude to food and exercise, he finally saw the light. The beckoning light by the side of those pearly white gates that is. A close up encounter with heart disease and diabetes was enough to make him decide it was time to stop simply writing about health and fitness, and start practising all the things he was writing about.