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The Rock's Workout Program

The Rock, whose real name is Dwayne Johnson, is a popular WWE professional wrestler and actor. Those who follow The Rock envy his overall muscular physique and his quick agility. Many want to achieve similar results for themselves. The Rock follows a relatively simple workout regimen with an easy-to-follow diet plan.

Monday, Wednesday and Friday

The Rock trains his chest, back, biceps and calves on Monday, Wednesday and Friday. He will do five sets of each exercise at 15 to 20 repetitions with a 30-second rest between sets. The cardio routine for this day includes a five-minute warm up, 12 minutes of high intensity and then a five-minute cool down.

Tuesday, Thursday and Saturday

Quadriceps, hamstrings, shoulders and triceps are trained on Tuesday, Thursday and Saturday. This day is heavy on lower body exercises after a strenuous upper body workout on the previous day, which allows for proper muscle recovery. Each exercise will include five sets of 12 to 15 repetitions with a 45-second rest period. Also, he includes a cardio routine with a five-minute warm up, 12 minutes of high intensity followed by a five-minute cool down.

Rest and Recovery

Sunday is an off day from training to allow the body to fully recuperate from the week's high intensity workout. Proper rest and recovery are both important for your body and will ensure that you see results after heavily taxing the muscles. Be sure to get eight hours of sleep each night, fuel your body with nutrient-rich foods and drink plenty of water to flush toxins and waste material.

Diet Plan

The Rock has a few nutritional goals on a daily basis. He aims to consume 270 g protein per day, which is 1 gram per pound of body weight for him, while reducing carb intake in the later part of the day. The Rock consumes 2 to 3 gallons of water per day to stay hydrated and to keep his metabolism running hot. Also, The Rock allows himself one cheat day a week where he will have junk foods like pizza or doughnuts. However, he states one of his mottos is "Treat yourself; don't cheat yourself."

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About the Author

Dustin Bogle is an experienced personal trainer, group fitness instructor, nutritionist and fitness article writer. His articles have been featured in "Daily Press" newspaper and "Fresh Ink" newspaper.

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