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!

So what are these products we’ve heard so much about?

Dwayne Johnson Workout - ExtremeNO Muscle Supplement

Dwayne Johnson Workout - Boost Testosterone Levels with Natural HGH

They’re called XtremeNO and HyperGH 14x. If you watch TV or read the news, you’ve possibly seen or heard about a supplement touted as the “secret”, and absolutely safe, alternative to chemical steroids that celebrities and body builders everywhere have been using to build those incredible bodies.

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Why The Sports Elite Are Using Muscle Supplements

When it comes to losing excess body-fat and gaining action star muscle nothing works quite like XtremeNO. This muscle builder is very high in anti-oxidants and has some pretty powerful strength building properties which combine to make it a standout performer among muscle building supplements. XtremeNO is made from pure, high quality ingredients combined into a proprietary formula that is intended to provide the energy and additional strength required to do some incredible lifting. And even better, it revs up your metabolism and melts away body-fat at a rate of knots. When combined with HyperGH 14x, a testosterone booster bar none, the results are nothing short of an automatic muscle-building machine.

Testosterone is an essential hormone that plays a critical role in regulating a number of fundamental bodily processes including bone formation, muscle building, efficient metabolism of fat, and regulating mood and energy. The proven, all natural formula of Hyper GH 14x provides a testosterone boost like no other similar supplement currently available. Small wonder then that when Hyper GH 14x and Xtreme NO are taken in combination the results are simply mind-blowing.

However, one certainly understands if you’re a little bit skeptical because, to be honest, so was our team. Everything about this muscle building/fat-burning combination absolutely screamed ‘fad’ to us when our team first heard about it. But despite the fact that our ‘it’s just a fad’ radar was blaring loudly at us the numerous success stories just kept rolling in. From everywhere. That more than anything convinced us to take another look at this product that was causing such a furor. And our team found that they liked what they saw. Particularly the fact that people were getting awesome results without having to radically change their eating habits or their lifestyles. That’s a huge win/win situation in our book. Another thing that impressed us is that both Xtreme NO and Hyper GH 14x are clinically proven.

HyperGH 14x Clinically Proven To

  • Boost testosterone levels
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XtremeNO Clinically Proven To

  • Improve strength
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  • Increase metabolism and destroy fat
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One guy our team heard about – Jeremy Evans from California, describes on his blog how he lost 8 lbs of fat and stacked on 20 lbs of muscle simply by taking the recommended daily dose of the Xtreme NO and Hyper GH 14x muscle building stack over a 5 week period. He wrote 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 upshot of all our research was that our team thought they’d try Xtreme NO and Hyper GH 14x for themselves just to see if this muscle building supplement stack really did do everything it was purported to do. I’d wanted to make some healthy changes to my body for a while now plus I’d entered a fitness competition so I put my hand up to be the guinea pig.

First up I contacted the manufacturers of Xtreme NO and Hyper GH 14x, introduced myself and explained that I was interested in trying their products with a view to writing about the 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……

In the interests of 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 needed to get down to 7 – 8% to get the results I was aiming for and for the fitness competition.

And so I began …

I followed a fairly simple routine. Just two pills each of Xtreme NO and Hyper GH 14x 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 Hyper GH 14x Spray. 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!!

Dwayne Johnson Workout Test

Dwayne Johnson 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 Dwayne Johnson 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 Hyper GH 14x. 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.

Dwayne Johnson 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 Xtreme NO, 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 Dwayne Johnson 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.

Dwayne Johnson 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 Xtreme NO and Hyper GH 14x….

Will I continue to use XtremeNO and HyperGH 14x?

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 Xtreme NO and Hyper GH 14x 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.

Muscle Supplement HyperGH 14x Muscle Supplement Xtreme No

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.