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The Rock Diet and Workout

Dwayne Johnson known as “The Rock,” is a popular wrestling personality. He then became a box-office star, appearing in films including ‘The Scorpion King,’ ‘Hercules‘ and ‘The Fast and the Furious franchise. here I will show you the rock diet plan and the rock Hercules workout.

Professional wrestler and actor Dwayne “The Rock” Douglas Johnson was born on May 2, 1972, in Hayward, California. the rock diet was incredible.

If we want to have a well build physique so we have to focus on our diet, exercise and sleep.  the most important thing is a diet that is difficult to manage. and you need to improve your daily meals. Many people think that supplements and exercise if enough to build a good physique but there is nothing like this. Diet is most important for a good build physique.

We need to concentrate on our diet and workout plan. The Rock follows his diet plan and workout plan very strictly for his unbelievable fitness. He started gym very earlier and gained muscle and weight. so if you won’t do a big then follow a diet plan and workout plan like The Rock. let’s see the Body Measurement of The Rock.

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Body Measurement Of The Rock

The Rock Weight is 119 kg And The Rock Height is 6 ft. 2½ inches.

  • Height                     –                  6 ft 2½ inch.
  • Weight                    –                   119 kg.
  • Bicep                       –                   20 inches.
  • Chest                       –                   46 inches.

The Rock Diet

The Rock Diet Plan

MEAL NO. 1 ( 7 AM breakfast )

  • 6 eggs whites,
  • 300 gm of red meat or chicken breast.

MEAL NO. 2 ( 9 AM )

  • Chicken breast 200 gm,
  • broccoli 1 cup and rise 1 cup.

MEAL NO. 3 ( 1 PM )

  • Fish 200 gm
  • 1 cup rice
  • 1 cup of beans.

MEAL NO. 4 ( 3 PM )

  • Chicken breast 200g
  • Broccoli 1 cup
  • Potato 200g.

MEAL NO. 5 ( 5 PM )

  • 200 gm potato
  • 200 gm red meat.

MEAL NO. 6 ( 6 PM )

  • 200 gm fish
  • 1 cup rice
  • 1 cup asparagus.

MEAL NO. 7 ( 9 Pm )

  • 10 egg whites
  • one scoop of whey protein.

Above you see the rock diet.

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The Rock Workout

The Rock Hercules Workout

The rock follows his workout plan very strictly and does exercise daily that’s the reason that the rock is very fit. so let’s go to know the workout plan of the rock and The rock Hercules exercise.

Day 1 (Leg Exercise)

On the first day, the rock does leg exercises.

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Barbell Walking Lunge – 4 sets, 25 reps
  • Leg Press – 4 sets, 25 reps
  • Leg Extensions – 3 sets, 20 reps
  • Barbell Squat – 4 sets, 12 reps
  • Hack Squat – 4 sets, 12 reps
  • Single Leg Hack Squat – 4 sets, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

Day 2 (Back Exercise)

On the second day, the rock does the Back exercise.

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Wide-Grip Lat Pulldown – 4 sets, 12 reps
  • Bent Over Barbell Row – 4 sets, 12 reps
  • One-Arm Dumbbell Row – 4 sets, 12 reps
  • Barbell Deadlift – 3 sets, 10 reps
  • Pull-ups – 3 sets, to failure
  • Dumbbell Shrug – 4 sets, 12 reps
  • Inverted Row – 3 sets, to failure
  • Hyperextensions (Back) – 4 sets, 12 reps

The Rock Workout

Day 3 (Shoulder Exercise)

On the third day, the rock does Shoulder exercise.

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Dumbbell Shoulder Press – 4 sets, 12 reps
  • Standing Military Press – 4 sets, 12 reps
  • Front Dumbbell Raise – 4 sets, 12 reps
  • Side Lateral Raise – 4 sets, 12 reps
  • Reverse Machine Flyes – 4 sets, 15 reps
  • Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps

Day 4 (Arms / ABS)

On the Fourth day, the rock does Arms/ABS exercise.

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Dumbbell Bicep Curl – 4 sets, 15 reps
  • Hammer Curls – 4 sets, 15 reps
  • Spider Curl – 4 sets, to failure
  • Triceps Pushdown – 4 sets, 15 reps
  • Overhead Triceps – 3 sets, 15 reps
  • Hanging Leg Raise – 4 sets, 20 reps
  • Rope Crunch – 4 sets, 20 reps
  • Russian Twist – 4 sets, 20 reps

Day 5 (Leg)

On the Fifth day, the rock does Leg exercise.

  • Run on Treadmill – 30-50 minutes
  • Eat Breakfast
  • Barbell Walking Lunge – 4 sets, 25 reps
  • Leg Press – 4 sets, 25 reps
  • Leg Extensions – 3 sets, 20 reps
  • Barbell Squat – 4 sets, 12 reps
  • Hack Squat – 4 sets, 12 reps
  • Single Leg Hack Squat – 4 sets, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

Day 6 (Chest)

On the Sixth day, the rock does Chest exercise.

  • Run on Treadmill – 30-50 minutes
  • Barbell Bench Press – Medium Grip – 4 sets, 12 reps
  • Incline Dumbbell Press – 4 sets, 12 reps
  • Dumbbell Bench Press – 4 sets, 12 reps
  • Flat Bench Cable Flyes – 4 sets, to failure
  • Incline Hammer Curls – 4 sets, 12 reps
  • Dips – Chest Version – 4 sets, to failure

Day 7 (Rest)

On the seventh day, the rock takes a rest or repeats the workout.

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Social Media Profile

https://www.instagram.com/tv/CC7EEQdlzQJ/?utm_source=ig_web_copy_link

 

So guys this is some information about the rock diet plan and The rock Hercules workout. if you want try these meals so you can adjust according to your weight. I hope you understood everything and for next or more information related to health keep visiting this website.

And if you want to get any knowledge about fitness, supplement, bodybuilding, steroids, exercise, nutrition, or workout plans for any goal, and if you want to know about any celebrity diet or daily meal plan so you can comment below. I will make a blog on that topic. keep visiting this website for more valuable information.  stay safe stay fit and focus on your goal. Thank you.

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