Dwayne Johnson Workout Plan for Baywatch and Fast and Furious 8

After seeing Dwayne Johnson’s physique when he played the son of Zeus in Hercules, we can all agree The Rock on another level with health and fitness.  Realistically portraying an ancient Greek Demi-God is no easy task as many have tried in the past and have failed terribly.

At 260lbs of pure solid muscle, standing at 6’5″ gives, Dwayne Johnson has the perfect frame to play the role of Hercules. Dwayne spent his entire life in gyms training to be a professional footall player, world renowned pro-wrestler, and now is one of the highest grossing Hollywood actors in the business today. He contains all the necessary tools to look the part.

When you are an athlete-turned-actor and already has a body that is worshipped and envied by millions around the world,  it might be easy to just be content with what and who you are now, but not with Dwayne Johnson.

“If winning a National Championship in football taught me one thing, its that that you will only get what you put in.  That is why I dedicate so much of my time and energy to stay at top physical shape and improve a little bit each day.”

dwayne johnson workout for baywatch

Of course each workout and diet changes for each role but for Hercules it was a 12 week plan, for G.I. Joe: Retaliation it was about 7 weeks, and for Pain & Gain he just wanted to be bulky and big.  He always consistently used the Dwayne Johnson Supplements no matter which workout routine he chooses, and these supplements cut his workout time nearly in half. They were that effective.

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DWAYNE JOHNSON WORKOUT PLAN

Day 1: Chest/ Triceps

Barbell Bench Press (Medium Grip)
6 Sets x 12 Reps

Incline Dumbbell Press
4 Sets x 10 Reps

Dumbbell Flyes
3 Sets x 10 Reps

Cable Crossover
3 Sets x 10 Reps

Dips (Triceps Version)
4 Sets x 10 Reps

Triceps Pushdown
4 Sets x 10 Reps

Lying Triceps Press
3 Sets x 10 Reps

Day 2: Back/Biceps

Pull-Ups (Wide Grip)
4 Sets x 6 Reps

Pull-Ups (Medium Grip)
4 Sets x 6 Reps

Pull-Ups (Narrow Grip)
4 Sets x 6 Reps

Seated Cable Rows
4 Sets x 6 Reps

Stiff- Legged Barbell Deadlift
4 Sets x 6 Reps

Preacher Curls
4 Sets x 12 Reps

Hammer Curls
3 Sets x 10 Reps

Incline Dumbbell Curls
4 Sets x 6 Reps

Day 3: Shoulders

Seated Barbell Military Press
4 Sets x 10 Reps

Seated Dumbbell Military Press
3 Sets x 10 Reps

Front Dumbbell Raise
3 Sets x 10 Reps

Side Lateral Raise
3 Sets x 10 Reps

Smith Machine Upright Row
4 Sets x 6 Reps

Barbell Shrug
4 Sets x 6 Reps

Day 4: Legs

Leg Extensions
3 Sets x 10 Reps

Lying Leg Curls
3 Sets x 10 Reps

Smith Machine Squat (Narrow Stance)
4 Sets x 6 Reps

Smith Machine Squat (Medium Stance)
4 Sets x 6 Reps

Smith Machine Squat (Wide Stance)
4 Sets x 6 Reps

Leg Press
4 Sets x 6 Reps

Stiffed Legged Barbell Deadlift
4 Sets x 6 Reps


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