Can You Build A Body Like The Rock Dwayne Johnson?

the-rock-dwayne-johnson-workout-in-raw-state-for-movieDo you have what it takes to build a body like The Rock?. In this article you’ll learn:

-What you need to build a muscular body like The Rock

-The Rock’s workout routine

-The Rock’s diet plan

Dwayne Johnson, aka The Rock, has gone through a few body changes throughout his career as a wrestler and actor. In his wrestling days, The Rock once cut his size down from 280 lbs to 260 lbs, because being lighter helped him moved better in the ring. However, as The Rock’s acting career took off his body gradually transformed into a different look. He gained a lot of muscle and size in recent times, but he also got much more defined.

While most guys these days are more interested in an attractive muscular body of average size, there are a few guys out there who would look at The Rock’s heavily muscled physique and ask “how to get a body like The Rock?”. If you are asking such question and want an honest answer, keep reading.

Is Your Body Type Similar To The Rock’s?

My research on The Rock shows that he was always big and muscular starting from a very young age. He started weight training as early as 13 years old, and he made gains very easily from his muscle building training. This is an indication that The Rock has some strong Mesomorph traits. Mesomorph is the body type that naturally has a considerable amount of lean mass even before they begin to train. And when they do start to workout they build muscle very easily.

If your body type falls into the Mesomorph category, then I believe that you have a good chance of building a body like The Rock, providing that you put in the work, time and dedication for it.

On the other hand, if you possess an ectomorphic body type (naturally skinny and finds it hard to gain weight) it may be much more difficult to get muscles like the Rock. Most skinny guys would have to settle for a moderate muscular size when going after a body transformation because building muscle naturally is usually a big challenge for them. Although it’s possible for ectomorphs to build big muscles, they will need aggressive eating plans, intense workouts, and explosive supplements like VolcaNO to help build muscle over time.

The Rock also is 6′ 4″ in height and has a wide body frame size, which is also very significant to his overall big look.

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If you gain fat easily and find it hard to lose fat, you would also build muscle easily, but your challenge would be to get lean and maintain a low body fat percentage. The Rock has a lot of muscle, but he is also lean and cut. He had to use a good fat loss diet that smartly manipulated carbs to get down to a low body fat percentage to get ripped.

What Is The Rock’s Workout And Diet Plan?

Dwayne “The Rock” Johnson workout routine and diet plan are always changing. So there are quite a few different nutrition and training programs used by The Rock that you’ll find online. However, the following is a workout and diet program used by The Rock at some point to put on lean muscle. Take note, this is a 6-day split routine which could be used by an advanced lifter like The Rock. If you are a beginner or intermediate, this workout program may not be suitable for you.

The Rock’s Workout Routine

Monday

Trains: Chest, back, biceps, calves;
Reps And Sets: 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Tuesday

Trains: Quads, hamstrings, shoulders, triceps;
Reps And Sets: 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Wednesday

Trains: Chest, back, biceps, calves;
Reps And Sets: 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Thursday

Trains: Quads, hamstrings, shoulders, triceps;
Reps And Sets: 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Friday

Trains: Chest, back, biceps, calves; 5 sets,
Reps And Sets: 8-12 reps, 60-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Saturday

Trains: Quads, hamstrings, shoulders, triceps;
Reps And Sets: 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Sunday

Rest

the-rocks-diet-eating-pancakes

The Rock’s Diet Plan

One of The Rock’s diet plan for building muscle that I saw was designed like a typical bodybuilder diet. His calories were consumed via an equal division of 6 meals per day. It had a lean protein and complex carb in every meal. This type of meal structuring is what bodybuilders live by. Here’s a sample daily diet plan for The Rock.

Meal One – 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water

Meal Two – 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water.

Meal Four –  6-oz perch fillet, 1 cup barley, 6-oz baked potato, 1 cup steamed green beans, 24 oz water.

Meal Five – 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water.

Meal Six – 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 oz water.

Want To Build Big Muscle Fast?

Honestly, I cannot say that it is easy for anyone to build a body like The Rock, but if your goal is to build big muscles quickly you have to use the right mass building program that utilizes strategies that could turbo-charge your gains.

 

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