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Dwayne Johnson Workout Plan
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Dwayne Johnson Workout Plan

4 Weeks / 5 Days per Week / Expert
  • Gain Mass
  • Get Ripped
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13 ratings
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Dwayne Johnson Shoulder Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 21 01:00
3 8 None
3 8 01:00
5 12 01:00
5 12 01:00
4 25 01:00
3 20 01:00
00:20:00 None

Notes:

For the Delt Row and Dumbbell shrug, start at 12 or 15 and work your way down in repetitions each set. i.e. 15, 12, 10, 8, 6, 4. Increase the weights for every set in the exercise. For the treadmill, start with 5 minutes warm up, then do the run.

Finish with 5 minutes of cooling down.

Dwayne Johnson Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 12 01:00
5 12 01:00
4 12 01:00
4 15 01:00
00:20:00 None

Notes:

Back Extensions are two sets of 15 and two sets of 12. Pick an even jogging pace for the treadmill.

Dwayne Johnson Lower Body Workout.

Exercise Sets/Distance Reps/Time Rest (min)
4 25 01:00
4 8 01:00
4 12 01:00
6 16 01:00
4 25 01:00
3 20 01:00

Notes:

Leg press sets are 25, 20, 18, and 16. Lying leg curl sets are 12, 10, 8, 6. Both of these exercises you should be going up in weight each set. For the Leg Press and Standing Calf Raise exercises, the last set is a drop set.

A drop set is when you lift untill fatigue, then have your spotter remove some of weights, continuing lifting without a break in between.

Dwayne Johnson Arms Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 12 01:00
4 12 01:00
21's   Video icon
2 21 01:00
4 12 01:00
5 12 01:00
2 16 01:00
00:20:00 None

Notes:

Go up in weight for each set, unless the last set is 20 reps. Do the 21's on the Preacher Curl Machine.

Alternating Bicep curl sets: 12, 10, 8, 6, 4.
Preacher Curl: 12, 10, 8, 6.
Overhead Tricep Extensions: 12, 10, 8, 20.
Tricep Pushdown: 12, 10, 8, 6, 20.

Dwayne Johnson Chest Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
5 12 01:00
5 12 01:00
4 12 None
Push-Up   Video icon
4 15 01:00
4 25 None
Plank   Video icon
3 00:01:30 None
3 00:01:00 01:00
00:20:00 None

Notes:

The Plank and Side plank should be held for between 30-60 seconds per repetition. Side planks are 30-60 per side. Jog on the treadmill at an even pace and vary the angle of the treadmill throughout the run.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Obliques blue Triceps blue Biceps blue Middleback blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Abs orange Shoulders orange Traps orange Quads orange
158 people started this plan
9 Reviews Rate this plan
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over 2 years ago #

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over 2 years ago #

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Drinxxs04
over 2 years ago #

A very solid workout routine that definitly works your muscles from all angles.

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9 Reviews
  • Thumb
    over 2 years ago #

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  • Thumb
    over 2 years ago #

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  • Drinxxs04
    over 2 years ago #

    A very solid workout routine that definitly works your muscles from all angles.

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  • ranju100910
    about 2 years ago #

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  • Chill
    about 2 years ago #

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  • Chill
    about 2 years ago #

  • Enab
    about 2 years ago #

    2 months ago.

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  • Beastasorous
    about 2 years ago #

    just started this routine 4 days in and can say im feeling it

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  • cm434211
    almost 2 years ago #

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