Celebrity Workout Routines | Fitness Hacker

5 Greg Plitt Workout Routine & Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 14:55:05 +0000

Greg Plitt is the world’s number one fitness model. learn from his wealth of knowledge by following his personal workout

Greg Plitt is more than just a pretty face. His flawless physique is every bit as tough as it looks and was put to the test during his military career during which he qualified as airborne and with the Rangers.

Years of Dedication to Create The Greg Plitt Workout

A self-confessed fitness buff since boyhood, Plitt has graced the cover of virtually every mainstream international fitness magazine, is a certified personal trainer and has also starred in several movies.

Plitt is also the face or several sports supplement and fitness equipment companies and images of his body were used to create Doctor Manhattan’s physique in the 2009 movie The Watchmen.

Plitt uses a high volume approach to his training and hits each muscle once a week with upward of 25 to 40 sets per workout. This is a very effective approach to building muscle as it promotes a huge muscle pump – something that is important for muscle growth. However, such high volume is not for the exercise neophyte.

If you jump into a workout like this too soon, you will probably be sore for a week afterwards! If you decide to follow Greg’s workout, start out with around half the recommended number of sets and increase the workout volume over the coming weeks and months as you become more accustomed to the working out.

Gregg Plitt’s workout combines strength training with three to five cardio workouts per week which, in conjunction with his specialized diet, he credits for his low levels of body fat. For maintenance, Greg will do three cardio sessions a week but for an important photo shoot or personal appearance, this may increase to five sessions a week.

Greg favors swimming over running or using a stair master because swimming, says Plitt, builds muscle and endurance while burning fat simultaneously.

As required, Plitt will add additional workouts to bring up lagging body parts to ensure his physique is as good as possible. This normally takes the form of a second workout for the same muscle group performed later in the day. Greg prefers to train early in the morning with cardio immediately after or later in the day. A second strength workout may be added in the afternoon according to requirements.

Greg Plitt Diet Plan

Plitt’s approach to nutrition is somewhat unusual in that he only really eats one main meal per day – usually between 2 and 6pm.

This meal is a large high protein, low carbohydrate affair built around lean meats or fish and lots of leafy green vegetables and contains roughly 3,500 calories.

The rest of the time, is sustains himself with protein shakes, liquid meals and healthy but light snacks. Greg’s theory is that by only having one meal that is fully digested by bed time, he will avoid gaining fat but will provide his muscles with all the fuel they need to grow and repair after his workouts.

He also uses supplements to improve performance and aid recovery. Plitt’s supplemental regime includes creatine, L-glutamine and HMB, whey protein, omega-3s and multivitamins.

Greg Plitt has arguably one of the best physiques on the planet and it’s no wonder – he is dedicated and detail driven. Plitt’s approach may be Spartan and strict but there is no denying the results it delivers. If you are prepared to commit 100-percent to your training and diet, try the Greg Plitt workout – guaranteed to deliver amazing results.

Spartacus Workout Routine & Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 09:12:44 +0000

Attain and maintain a lean and athletic physique with the Spartan philosophy, starting with the Spartan Workout.

The hero Spartacus was a slave in 73 B.C. and challenged the norms of the Roman society with his idea of freedom for those that desired it.

Though the original movie was made in 1960, it stands out as one of the most remembered historical films. The recent remake as a TV series has helped to re-ignited popularity of the Spartacus workout philosophy.

The story revolves around the hero Spartacus, who was a slave in 73 B.C. and challenged the norms of the Roman society with his idea of freedom.

The idea of freedom and the depiction of the concept with its immortal appeal and attraction is one of the major reasons for the everlasting popularity of the movie. But the most important feature of the movie was the highly attractive, lean and muscular figure of the lead in the film.

The popularity has resulted in an entire workout routine specifically designed for interested individuals to get a figure similar to Spartacus.

This very challenging style of routine became known as the Spartacus workout.

The Breakdown – The Spartacus Workout Routine

The Spartacus workout is a circuit of 10 exercises in total, these are know as exercise stations. All the different exercises are required to be carried out in the specified sequence as per the below table.

Each exercise session lasts for a time period of 60 seconds, doing as many repetitions of the exercise as possible in that time while maintaining good form.

After every 60 seconds, take a 15 second rest before moving to the next exercise station.After a full circuit is completed (10 exercise stations) take a 2 minute break before completing circuit 2 more times

4 Jessica Biel Workout Routines & Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 09:11:18 +0000

Learn the tricks and tips of the Hollywood superstar actress with the Jessica Biel Workout.

Most people know who Jessica Biel is: blonde, sexy curves, piercing eyes, married to Justin Timberlake, toned body, and popular Hollywood actress.Her year-round bikini-body is the envy of millions of women around the world. However, to keep in shape, Biel pays a lot of attention o her daily workout and diet.

Principles of the Jessica Biel Workout

Jessica Biel credits her fitness and workout routine to her trainer Jason Walsh. Alongside Biel, Walsh’s clients include other actors such as Matt Stone, Ben Affleck, Reese Witherspoon, and Kate Beckinsale.

The Jessica Biel workout is primarily focused on toning her body while burning fat. Consequently, her workout routine comprises a mix of weight training and plyometrics exercises. Jessica Biel typically works out two or three times a week—depending on if she has a movie shoot on the horizon.

You will also notice the Jessica Beil workout routines all start with walking lunges and light cardio to keep body fat low. During her early years, Biel devoted a lot of time to gymnastics, which left her back and leg muscles a little weak. Because of this, in addition to her cardio workout, she does strength-training exercises that tone those areas.

Describing her workout routine, Biel’s trainer Walsh says, “Plyometrics hurt. Even athletes hate them. But the secret to Biel’s body is her commitment.”

Biel also tries to do Yoga at least twice a week. “Yoga keeps my muscles long and flexible,” she says. Most of her Yoga workouts are done in the afternoon.

Every other day, when she’s not in the gym, Biel stays active by spending time outdoors, either going for a jog, running with the dogs, biking, or playing sports like volleyball.

Jessica Biel’s Diet Plan

Biel has several important don’ts that have kept her fit.

“For me, getting enough sleep, drinking lots of water, having a healthy diet, and staying away from alcohol are musts. It’s so boring, I know, but doing those things really helps.” Snacks are not the enemy, Biel says. If you are constantly up and about, you need drinks and snacks to give you a sustained flow of energy. The key is to choose health organic foods such as nuts.

This way, you are not burning up your muscle. Common staples of her daily diet include:

almonds
whole wheat toast
oatmeal
fish
rice
vegetables
fruit
chocolate

Although Biel tries to maintain a healthy diet, particularly when she is preparing for a movie, she still enjoys the occasion sweet treat. The key for her though is moderation. You can have French fries, she points out. Just not every day.

2 Clay Matthews Workout Routines & Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 09:03:34 +0000

Learn the hard work that helped late bloomer Clay Matthews bulk up for the Green Bay Packers.

Matthew’s is considered a late bloomer, not becoming a standout footballer until late in collage. Despite the slow start, he emerged as a first round draft pick, and has now become one of the best and biggest defenders in the NFL.

Over the period of four seasons, Matthews earned 42 sacks and 204 tackles. Winner of the NFC defensive Player of the year award, Matthews is a towering 255-pound human missile. And it all boils down to his diet and amazing workout ethic. The Clay Mathews workout is a true reflection of this committed elite athlete.

A Look inside How the Clay Mathews workout will help keep you in Peak Physical Condition

The intensity of Clay Matthews workout varies with the football season.

When the season is not in full swing, Matthews likes to work out six days a week—Monday through Saturday—using aerobic routines such as stair runs to maintain his fitness. However, during the season, Matthew’s workout consists of two added circuits, made up of a mix of Pilates, working with weights, and body resistance exercises. Completing each circuit takes a little over 60 minutes and requires a considerable amount of stamina.

The goal of the clay Matthews workout (for in season) is to develop full-body power endurance. It is what allows Matthews to explode from a starting position with maximum acceleration and force during a football game. The Clay Matthew workout does not only focus on strength but also on flexibility. To this end, Clay limits his weight lifting workout to only a few days a week and never more than a few reps. He incorporates yoga and Pilates to help with his core muscles, flexibility, and glutes. Matthews also engages MMA and Boxing style training to work his body, feet, and improve his hand-to-eye coordination. Regardless of what resistance exercise he is doing, Clay rarely does more than 8 to 10 reps, in order to prevent injury or overuse of his shoulder muscles. Nevertheless, the biggest secret behind the huge gains that Matthews gets is simple: consistency.

Clay Mathews Workout Routine

Clay Mathews Workout Monday & Thursday Routine – Shoulders, Arms, Abs & Legs
	Exercise	Sets	Reps	Notes
1	Cable External Rotation	1	20
2	Dumbbell Shrug	2	8
3	Dumbbell Flat Chest Press	1	10
4	Machine Row	1	10
5	Barbell Military Press	1	8
6	Chin-up	1	Do till failure
7	Dumbbell Lateral Raise	1	8
8	Dumbbell Rear Delt Raise	1	20
9	Fat Bar Curl	1	12
10	Barbell Close Grip Bench Press	1	12
11	Bodyweight Squat	1	20
12	Body weight wide-stance Romanian deadlift	1	20
13	Dumbbell Walking Lunge	1	12
14	Single Leg Press	1	10
15	Single-Leg Cable Romanian Dead lift	1	10
16	Bike Sprint	1	45
17	Single Leg Bridge	1	15	Switch and repeat with other leg
18	Single Plank Hip Touch	1	15	Do with other side

Clay Mathews Workout Tuesday & Friday Routine – Chest, Triceps & Legs
	Exercise	Sets	Reps	Notes
1	Dumbbell Front Raises	1	10
2	Scapula Raises	1	10
3	Lateral Raises	1	10
4	Barbell Shrug	2	8
5	Pushup (Lateral Rotation)	1	8
6	Chain Pushup	1	Till failure
7	Rope Pull-up	2	8
8	Dumbbell Incline Chest press	1	8
9	Machine Chest Flyers	1	12
10	Cable Two-Arm Cross Row	1	12
11	Manual Rear Delt Raise	1	12
12	Negative Chins	1	8
13	Dumbbell Bicep Curls	1	10
14	Dumbbell Farmers Walk	1	60 sec
15	Swiss Ball Wall Squat	1	20
16	Swiss Ball Leg Curl	1	12
17	Body weight Squat	1	8
18	Single-Leg Box Squat	2	8
19	Dumbbell Step-Up switch to Reverse Lunge	1	8
20	Seated Leg Curls	1	12
21	Dumbbell Bulgarian Split Squat	1	8
22	Single Leg Dumbbell Romanian Dead lift	1	8
23	Swiss Ball Hip Extension	1	20
24	Side Plank Elbow Touch	1	15

The Clay Matthews Diet Plan

To keep his muscles growing and his body stocked with all the protein he needs, Matthew aims at eating an average of six meals each day.

Matthews does not believe in counting calories. However, he understands the importance of eating the right meals and generally stays away from candy, soda, sand fast foods.

His typical breakfast consists of bacon, eggs, fruit, and oatmeal. Between the standard breakfast, lunch, and dinner meals, Matthew enjoys small snacks, to stave off hunger pangs. For his snacks, Matthews enjoys fruits, nuts, or a milk shake. Other times he may just opt cottage cheese or a muscle milk bar.

5 Day Cristiano Ronaldo Workout Routine & Diet Plan [100 Complete]

Troy — Sun, 18 Dec 2022 08:46:54 +0000

Among the many awards Ronaldo has won over the years, the 2008, 2013 & 2014 FIFA World Player of the Year would have to be the crown jewel in his trophy cabinet. This only scratches the surface of this football stars long list of achievements, that would without a doubt, never come to actualize without his relentless years of gruelling training both in and out of the gym.

The Cristiano Ronaldo Workout – Training Philosophy

Christiano Ronaldo renowned for his passion for fitness, performing long and intense workout routines as part of his training daily routine, and results it has on his lean muscular physique speak for themselves.According to his coach, the sports star shows great discipline not only in his soccer skills development at training, but also when performing resistance training in the gym with his personal trainer. Along with his amazing training stamina, Ronaldo is sure to feed his body the right, nutritious fuel to keep it running at 110%. Even a small amount of “cheating” in his diet could hinder his performance, not to mention the effect it could have on his chiselled mid-section

The along with a healthy diet, Ronaldo considers proper sleep and structured workout sessions imperative to acquire and maintain an fit and low body fat physique. Cristiano Ronaldo works out 3 to 4 hours each day, around 5 days a week. He engages in different cardio , sprinting and technical drills, along with gym resistance sessions.

An often an overlooked aspect of ronaldos low bodyfat is the endless amounts of soccer skill drills he performs on a daily basis, these long “cardio” sessions help supercharge the fat burning process. The best information i have found on soccer drill to burn fat and improve your soccer skills is the EPIC Soccer Training program, i have used this myself and is simply the best soccer program available.

Ronaldo also gives his body a minimum 8 hours of sleep each night to ensure that he is well rested and ready to perform at his peak on game day, so make sure after you do all that hard work you get a good nights rest to recover.

The Cristiano Ronaldo Workout Routine

Cristiano Ronaldo Workout Monday Routine – Lower Body Circuit
	Exercise	Sets	Reps	Notes
1	Barbell squat	1	8
2	Box jumps (20″)	1	10
3	Broad jump	1	8
4	Jumping lunge	1	8 (per leg)
5	Lateral bound	1	10 (per leg)

Cristiano Ronaldo Workout Wednesday Routine – Upper Body Circuit
	Exercise	Sets	Reps	Notes
1	Burpee pullup	1	10 -15
2	Bench dips	1	20
3	Pushups	1	20 – 30
4	Medicine ball toss	1	15
5	Push press	1	10

Cristiano Ronaldo Workout Thursday Routine – Quads / Cardio
	Exercise	Sets	Reps	Notes
1	Power Cleans	5	5
2	Sprints	8	200 meters	100% effort

Cristiano Ronaldo Workout Friday Routine – Stability / Core
	Exercise	Sets	Reps	Notes
1	One-armside deadlift	3	5
2	Dumbbell one-legged deadlift	2	10
3	Knee tuck jump	3	10 – 12
4	Overhead slam	3	10 – 12
5	One leg barbell squat	2	5 (each leg)
6	Hanging leg raise	3	10 – 15

Cristiano Ronaldo Workout Sunday Routine – Core
	Exercise	Sets	Reps	Notes
1	Rope Jumping	10	1 min, 1 min rest
2	Resistance Sprinting	10	10 sets of 50 meters

Cristiano Ronaldo Diet Plan

The Principles of Ronaldo’s Diet is as follows;

Protein Rich Diet – lots of lean meat for high protein intake for muscle repair
Use of Recovery Supplements – e.g multi-vitamins, Joint supplements, Protein Shakes
6 Small meals a day – with an interval of 3 to 4 hours, in order to constantly maintain and regulate the metabolism of the body
Avoid Sugary Foods – these do nothing but slow you down and cause your body to store fat, avoid as much as you can.
Eat Lots of Vegetables – These are full of vitamins and minerals that are essential for your recovery.

5 Session Mark Wahlberg Workout Routine & Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 08:35:13 +0000

Learn a valuable lesson in commitment and dedication in fitness and life – the Mark Wahlberg Workout evolution

Nominated, for the Golden Globe Award for best supporting actor, for the film “The Departed”, and for the Golden Globe Award for Best Actor for playing the main lead in the film, “The Fighter”, Mark Wahlberg is rightly considered as one of the most talented actors in the industry.His devotion towards his career, choice of challenging roles, artistic talent and commitment to deliver the best performances possible, with his effort to truly depict the depth of each character, are the characteristic traits of the actor, which mark his distinct position in the industry.He engaged in extensive workout sessions and routines to get the physique and look of his character in the film, “The Fighter” . His commitment to stick to the workout routine, resulted in the look he desired, to play the role of a young talented individual who aspires to be a boxer. The Mark Wahlberg workout routine for the film “The Fighter” is all time famous with the fans of the actor.

Mark Wahlberg – Life and Philosophy

Mark Wahlberg believes in commitment and hard work in all the aspects of life, that is why he puts so much effort in his career as an actor.

The philosophy he followed in his various workout routines was to stick to the sessions, adopt the required diet plans, and build a healthy and fit figure, to help him portray his characters in the movies, and build up stamina to get through the challenging responsibilities as an actor.

His life and workout philosophy are centred on staying focused and putting maximum effort to achieve something you believe in.

Mark Wahlberg Workout Session for “THE FIGHTER”

The ever popular film and the turning point in Mark Wahlberg’s career, “The Fighter”, is a source of inspiration for fans of the actor, impressed by his athletic build and muscular body.

The actor has shared his experience of the workout sessions he engaged in, in order to get the lean and muscular build. The Mark Wahlberg workout consists of an exercise circuit, which has 5 sessions. The circuit needs to be repeated 2 to 3 times by an individual.

Mark Wahlberg Fighter Workout Routine

Mark Wahlberg Workout Fighter Routine – Core Focus
	Exercise	Reps	Notes
1	Pushup	15	Adopt a push-up position, keeping your body in full alignment.
2	Mc Gill Curl up	15 (Per Leg)	Lie face up on the floor, and keep your right leg straight. Bend your left leg, so that your foot is flat on the floor. Now, put your hands, palm up, underneath the lower arch of your back. Lift your shoulders and head, without bending the lower back region of your body. Repeat the exercise.
3	Side Crunch	15 (Each Side)	Lie down straight on the left hand side of your body. Rest your feet against a wall or an object and place your left hand on your chest. Now, put your right hand behind your head, and curl up your body towards your hips. Pause, and then resume to the starting position. Repeat with both sides.
4	Hip Up	10 (Each Side)	Lie on the left side of your body. Now, lift your body up with your elbow and left forearm, while keeping your knees in a straight position. Now, raise your hips from the floor, and position your body in such a way, that it forms a straight line from your elbow to your feet. Take a pause, and then lower your body to the floor.
5	Medicine Ball Twist	15	Take a medicine ball in your hand and hold it at level with your chest, with your arms held in a straight position. Without moving your upper body, rotate your arms far towards the left and then towards the right direction. This makes a single rep. Continue with the exercise as fast as you can

5 Branch Warren Workout Routines And Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 08:24:24 +0000

Build pavement cracking muscle mass with IFBB professional bodybuilder Branch Warren!

You could never mistake Branch Warren for a football player, or basketball player or even a weightlifter.

It’s clear that the 285lbs behemoth from Texas is a bodybuilder through and through. Nicknamed Quadrasaurus because of his freakily huge quadriceps or thighs, Warren has been a professional bodybuilder for ten-years. Although he has never won the Mr. Olympia, he finished a respectable third back in 2010.

Principles of Branch Warrens Workout

When it comes to training, Branch Warren combines old school heavy iron with a high volume approach that would bring lesser men to their knees.

Branch Warren’s workout is definitely not for beginners, he trains with Johnnie Jackson who is a fellow IFBB pro bodybuilder and sometimes powerlifter and often known as the world’s strongest bodybuilder so you know he isn’t going to let Warren lift no foo-foo weights!

Warren’s workouts revolve around one or two very heavy exercises designed to pack on muscle mass followed by several additional exercises with more moderate (but still very heavy) weights for higher repetitions to polish and balance his physique. Each muscle group is hit hard once a week which allows a full seven days for it to grow and recover before the onslaught begins again.

Branch Warren Monday Routine – Back
	Exercise	Sets	Reps	Notes
1	Incline T-bar rows	3	10
2	One arm dumbbell rows	3	8
3	Bent-over barbell rows	3	8
4	Lat pull downs	3	15
5	Seated Upright row Machine	3	15
6	Hammer Strength Pull Downs	3	15
8	Seated low cable row	3	20
9	Rear delts on fly machine	4	10
10	Bent over dumbbell rear laterals	4	10

Branch Warren Tuesday Routine – Chest
	Exercise	Sets	Reps	Notes
1	Incline bench press	2	8-12	2 warm up sets
2	Flat dumbbell press	3	10	Drop set last set
3	Hammer strength incline press	3	10
4	Weighted Dips	3	Failure
5	Cable crossovers	3	15

Branch Warren Thursday Routine – Biceps / Triceps
	Exercise	Sets	Reps	Notes
1	Standing dumbbell curls	3	8
2	Standing barbell curls	3	12
3	Preacher curls	3	12
4	Triceps push downs	3	15
5	Seated dip machine	3	15
6	Rope push downs	4	12

Branch Warren Friday Routine – Legs
	Exercise	Sets	Reps	Notes
1	Leg extensions	2	100	2 sets to warm up
2	Squats	4	failure	2 light sets 2 heavy sets
3	Hack squats	3	10-15
4	Leg press	3	30
5	Seated leg curls	3	15
6	Standing leg curls	3	10
7	Lying leg curls	3	12

Branch Warren Workout Saturday Routine – Shoulders
	Exercise	Sets	Reps	Notes
1	Deadlifts	4-5	5-8
2	Military press	3	10
3	Side laterals	3	8-12
4	Dumbbell front raises	3	8
5	Upright rows	3	12

Branch Warren Diet Plan

Quadrasaurus-sized muscles don’t grow without feeding them the right fuel, and lots of it.

Bodybuilders as massive as Branch Warren live and die by their diets and a missed meal or badly designed eating plan could severely undermine muscle building progress.

Protein is a nutritional cornerstone for bodybuilders as it is a vital part of the muscle-building process. Protein helps repair muscle tissue between workouts and without adequate protein, muscle growth can all but grind to a standstill.

After protein, carbohydrates are the next most important nutrient. Carbohydrates provide energy for exercising and if you train as long, frequently and as heavy as Branch Warren, you need plenty of carbs in your daily diet. As well as providing energy, carbohydrates are also your primary source of vitamins, minerals and fiber in the form of fruits, vegetables and whole grains.

Fats are also important for both energy and health although excessive fats can provide too many calories which can make you gain the wrong sort of weight.

To ensure he is providing his muscles with everything they need to grow, Branch Warren eats six meals a day and takes about 400 grams of protein.

Meal 1: 5 egg whites, 1 ½ cup oatmeal, 8 oz. red meat

Meal 2: 9 oz. fish, 1 ½ cup rice, 1 cup vegetables

Meal 3: 9 oz. chicken, 16 oz. potato

Meal 4: 9 oz. fish, 1 ½ cup rice

Meal 5: 9 oz. chicken, 12 oz. potato

Meal 6: 10 egg whites

Bodybuilders like Branch Warren are professionals in their approach to their workouts and diets. If you want to be built like Branch, you need to have laser-like focus and dedication. Work hard like Warren and who knows; maybe you can be the next Quadrasaurus!

5 Zyzz Workout Routines & Diet Plan [100% Complete]

Troy — Sun, 18 Dec 2022 08:19:43 +0000

Learn the hardcore Zyzz workout routine that transformed an average teenager into an icon for all young bodybuilders.

Aziz Sergeyevich Shavershian, better known as Zyzz was an Australian bodybuilder, personal trainer, model and a part-time stripper.

Zyzz suffered a heart attack and died at the age of 22 while he was on holiday in Bangkok, Thailand. With his aesthetically pleasing body and appearance he inspired thousands of people to choose the path to healthy life and not be afraid to be yourself.

Principles of the Zyzz Workout

Even after his death, the life of “Zyzz” is still one of the hottest topics among aspiring young bodybuilders and fitness enthusiasts.

Balancing an intense training program and clean diet along with a fast-paced party lifestyle, Zyzz pushed his followers to break out of their comfort zone and become the person they truly wanted to be.

Starting off as a scrawny high school kid with low confidence and poor self esteem, Zyzz led by example and showed what was possible through hard work and dedication.
Though described by many as cocky, “weird” and egotistical, there’s no doubt about the incredible impact Zyzz has had on his thousands of fans from around the world.

Zyzz workout routine consisted of a high volume, 5-day a week plan. His central training approach was about consistently pushing the limits and striving for progression during every workout session.

Zyzz Diet Plan

The Principles of Zyzz’s Diet is as follows;

Zyzz has never counted calories, just as long as he gets a good amount of protein in every meal. Around seven or eight separate meals a day is recommended as this ignites his metabolism. Basically, to put on meat, you have to eat meat. Try have some sort of meat product in most of your meals. Chicken Breast, Steak, Lamb, Kangaroo and if you don’t love these already, you will have to learn to.

Zyzz Sample Daily Diet;

Meal 1 – 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake
Meal 2 – 300g Chicken Breast (boiled) Broccoli and Brown Rice
Meal 3 – 200g Tuna chunks in spring water, mixed with Spinach Leaves, and Wholemeal Pasta
Meal 4 – Stir fry Beef/Kangaroo Mince with some vegetables
Meal 5 – Steak or Kangaroo and Brussels Sprouts
Meal 6 – 4 scrambled Eggs and some Salmon
Meal 7 – One cup of no fat Cottage Cheese 10m before bed

And Don’t Forget! Immediately post workout, consume your whey protein.

The Rock Dwayne Johnson Workout Routines And Diets

Troy — Sat, 17 Dec 2022 07:27:34 +0000

Dwayne Johnson, also known as “The Rock”, once one of the greatest professional wrestlers alive has now cemented himself as the No. 1 action star in Hollywood.

The Rock has won the WWF Heavyweight title six times and the WWF Tag Team championships five times. When there seemed little more to achieve in the world of wrestling he turned his crazy work ethic to Hollywood, much the same way Arnold Schwarzenegger did in the early 1980’s. Dwayne’s undeniable muscular presence on screen almost certainly helped to get his foot in the door, and early on you may have been forgiven for thinking that the rock was just another muscley meat head trying to make it on the big screen.

Fast forward to today and it is clear that Dwayne Johnsons drive for greatness far exceeded anyone’s expectations. Not only has he continued to perfect his physique despite now being in his mid-40s, but after years of “beating on his craft” he is now one of the most talented male leads in the business.

More Athlete Than Actor – The Dwayne Johnson Workout is Born

During research for this article it became clear that Dwayne Johnsons work ethic resembles more that of a pro athlete than your regular Hollywood action man. The Rock is up at 4am, 6 days a week, smashing out a 50min cardio sessions before breakfast. He then does what he describes as “banging and clanging” in the gym for around another hour, all before he officially starting his day as a Hollywood superstar. No matter how you look at it, thats impressive.
Although Dwayne has admitted to changing up his workouts routines depending on what his next movie role demands, this 4am ritual seems to remain unchanged, day in day out, 6 days a week. It is what he commonly refers to as his “anchor”. More on that later.

The Rocks Workout Principles

Dwayne Johnson has used a host of different workout styles over the years. When he turned are 40, he admits that he felt the need that he needed to train smarter if he was going to take it to the next level.
It was around this time (2011) that the rock more or less full embraced a more simplified “traditional” bodybuilding workout style. Dwayne says that the beauty of a simple workout structure and exercises is that its hard to stuff up, but you do need to ensure that you have good form, this is the key to building good quality muscle.
For each movie role, Dwayne changes up his workout according to the demands of the film, and has mentioned in many interviews that you must “know your role”.
Regardless of the movie, a few key components of the rocks workout remain unchanged;

4am Wake up
Cup of coffee
Cardio workout for around 45-50mins, a favorite is the elliptical, presumably due to its low impact on the joints.
Breakfast
Hit the Gym, known by Dwayne as simply “banging and clanging”

This first 2-3 hours of each day, Dwayne refers to his “Anchor” and says that he knows that if he gets this training in that is will have the energy to work for another 12-16 hours.
The rock uses a host of different workout techniques to force his muscles to continue to grow, they are as follows;

Pyramid Structured Sets – This means Dwayne Johnson begins with higher reps, and a lower weight, and with each set of the exercise reduces reps and increase weight.

Reverse Pyramid Structured Sets – As the name suggests this is the opposite of the above technique, and you begin with a heavy weight you can only perform around 8 reps, then reduce the weight with each follow set so you can perform 10 and 12 reps respectively. Although this is less common to see in Dwayne Johnson’s workouts, this approach seems to be used occasionally.

Straight Structured Sets – This is when no change to the number of reps is made for any set, for example performing 3 sets of 10 reps.

Now in his mid 40’s, he’s a well-seasoned trainer. Quoted as saying “I go by feel,” , and remarks that when he’s in the gym “it’s all business” and can be seen on countless Instagram posts reminding us we need to “FOCUS!” . The Rock’s favourite body part? Legs, when training 6 days per week they get worked twice, on a 5 day per week schedule he makes sure to leave them for Saturday, allowing additional time to train them.

“The Rock ” Dwayne Johnson Gain and Pain Workout Routine.

In the film Gain and Pain Dwayne Johnson plays the cocaine addicted bodybuilder, Paul Doyle. In true Dwayne Johnson style, he was committed to beefing up his physique that he described as needing to have a “hard, animal quality” about it. Playing a character that was just released from prison where all they do is workout, in a movie that is centred around the culture of bodybuilding was no easy task, but the following workout helped him nail it.

Dwayne Johnson Gain and Pain Workout Monday Routine – Shoulders
	Exercise	Sets	Reps	Notes
1	Seated Military Press Machine	3	21
2	Dumbbell Lateral Raise super set with Dumbbell Front Raise	3	8
3	Rear Delt Cable Raise	5	12,10,8,6,4
4	Hammer Strength Shrug	5	12,10,8,6,4
5	Four Way Neck Machine	4	12

Dwayne Johnson Gain and Pain Workout Tuesday Routine – Back
	Exercise	Sets	Reps	Notes
1	Wide Grip Lat Pull Down	5	12,10,8,6,4
2	Close Grip Lat Pull Down	5	12,10,8,6,4
3	One Arm Seated Row Machine	4	12
4	Back Extension	4	15,15,12,12

Dwayne Johnson Gain and Pain Workout Wednesday Routine – Legs
	Exercise	Sets	Reps	Notes
1	Leg Press	4	25,20,18,16
2	Smith Machine Lunge	4	8
3	Lying Leg Curl	4	12,10,8,6
4	Standing Calf Raise	6	16

Dwayne Johnson Gain and Pain Workout Thursday Routine – Arms
	Exercise	Sets	Reps	Notes
1	Alternating Dumbbell Curl	5	12, 10, 8, 6 , 4
2	Preacher Machine Curl	6	12, 10, 8, 6, 21, 21
3	Cable Tricep Extension	5	12, 10, 8, 6, 20
4	Overhead Cable Extension	4	12, 10, 8, 20
5	One Arm Reverse Grip Tricep Extension	2	15

Dwayne Johnson Gain and Pain Workout Friday Routine – Chest
	Exercise	Sets	Reps	Notes
1	Incline Dumbbell Press	5	12, 10, 8, 6, 4
2	Dumbbell Bench Press	5	12, 10, 8, 6, 4
3	Cable Crossover	4	12
4	Push Ups	4	15

The Dwayne Johnson Gain and Pain Diet Plan

The Rock is know for his crazy eating schedule almost as much as his time in the gym.

The key to the Rocks Gain and Pain Diet is that he consumes a lot of protein, fibrous carbs, and starchy vegetables. Nutrition is everything. The Aim for the diet was to gain pounds of muscle while keeping fat gain to a minimum.

Sample Daily Diet;

Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

The Rock, Dwayne Johnson Hercules Workout Routine and Diet Plan

When approaching the workout routine Dwayne Johnson’s goal was to “hopefully create a look that had never been seen before on-screen by any actor”, this a a bold statement especially when you consider Arnold in “Conan the barbarian”. The Rocks discuses in an interview with Muscle and fitness magazine that now that he is in his 40’s, after decades of heavy training he can really nail the “grainy, deep muscle”. This idea is not new, and is especially apparent when you look a the guys competing in there mid 40’s on the Olympia stage in pro bodybuilder competitions.

Creating a look that had never been seen on the big screen before required upping the intensity of the rocks already crazy workout schedule. This included the now famous 12 labours diet as well as adding an extra day to the routine, training 6 days a week. The following Workout, and variations of it were performed for the 7 months leading up to the movie being filmed in June 2013.

Final Notes: The following workout consists of simple movements, and with the use of basic equipment that most gyms will have. This simple structure means that it is hard to “stuff up”, but just be sure you have good form through all movements, this is key to building high quality functional muscle. And as the Rock said himself “FOCUS!”.

“The Rock” Dwayne Johnson’s 12 Labors Diet Plan #TeamHercules

Dwayne Johnson gave the following high calorie diet a lot of the credit for the huge amount of weight he gained for the role of Hercules. As Most fitness professionals would agree weight gain, weight loss and general body recompilation starts in the kitchen. If you serious about getting the most of of the Hercules Workout, have a serious look at the below diet.

Just one last note, don’t just throw yourself in the deep end on this one, slowly raise calorie intake and just remember that this was the portion size for Dwayne to gain weight at 260 pounds, adjust your portion sizes accordingly.

Meal 1:

10 oz Beef Fillet
4 Egg Whites
5 oz Oatmeal or Cream of Wheat (measured dry)

Meal 2:

8 oz of Chicken
2 Cups of White Rice
1 Cup Broccoli

Meal 3:

8 oz Halibut
2 Cups of White Rice
1 Cup Asparagus

Meal 4:

8 oz Chicken
12 oz Baked Potato
1 Cup Broccoli

Meal 5:

8 oz Halibut
1.5 Cups White Rice
1 Cup Asparagus

Meal 6

8 oz Filet
9 oz Baked Potato with salad

Meal 7

30 grams Casein Protein
10 Egg Whites Scrambled with Onions Peppers and Mushrooms

The Dwayne Johnson Baywatch Workout and Diet Routine

The topic on so many peoples minds, how did the rock train for the filming of the Baywatch remake? Well the answer is…. no one really knows for sure. We except for Dwayne and his trainer anyway. Around the time of the release of the Baywatch movie is when this “official” info will be released, but for the time been we can speculate!

From all the research i have done… around 20 hours worth :S I would suggest that the routine is very similar to the Hercules workout above but only training 5 days per week (only training legs once). In regards to the diet plan, i would imagine that the calorie intake have been lowered, as he has stated that his character is a bit lighter, so he needed to lean out a bit.

Hope that helps, keep an eye on this space and i will add the full Dwayne Johnson Baywatch workout as soon as it comes to light.

“The Rock” Dwayne Johnson’s Supplement Plan – What Supplements Does Dwayne Johnson Take?

Like most high profile professionals (that aren’t sponsored), The Rock keeps the exact supplements, quantities and brand names very very close to his chest. He has however however confirmed that he takes the following;

Glucosamine – Used for Joint Pain, repair of tendon/ligaments
Chondroitin – Used for Joint Pain
Multitude of Multi-vitamins – Supplement for Vitamin / Mineral deficiencies
Glutamine – Minimizes protein breakdown / Improve recovery
Branched-Chain Amino Acids – Minimizes protein breakdown / Improve recovery
Protein Shake (drank after training) – Minimizes protein breakdown / Improve recovery

See below for examples of the above supplements, where possible we have used the “Optimum Nutrition” Brand as it has been recommended by George Farah, Dwayne Johnson’s personal trainer.