{"id":292253,"date":"2020-02-19T20:36:00","date_gmt":"2020-02-19T19:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=292253"},"modified":"2023-08-11T08:13:02","modified_gmt":"2023-08-11T06:13:02","slug":"train-like-dwayne-the-rock-johnson","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/","title":{"rendered":"Train like Dwayne &#8220;The Rock&#8221; Johnson"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#The_Rock_his_Morning_Madness\" title=\"The Rock &amp; his Morning Madness\">The Rock &amp; his Morning Madness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#Lifting_weights\" title=\"Lifting weights\">Lifting weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#Always_fit_for_a_movie\" title=\"Always fit for a movie\">Always fit for a movie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#When_the_day_is_over\" title=\"When the day is over\">When the day is over<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#Dwayne_%E2%80%9CThe_Rock%E2%80%9D_Johnson_and_his_training_plan\" title=\"Dwayne &#8220;The Rock&#8221; Johnson and his training plan\">Dwayne &#8220;The Rock&#8221; Johnson and his training plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#Eating_with_Dwayne\" title=\"Eating with Dwayne\">Eating with Dwayne<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dwayne \u201cThe Rock\u201d Johnson needs no introduction. He is an American professional wrestler and actor who knows very well what it takes to get to the top. Discover the secrets of his success, which you can apply to your life so that you get closer to your fitness and life goals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403936\" width=\"554\" height=\"775\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg 642w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait-286x400.jpg 286w\" sizes=\"auto, (max-width: 554px) 100vw, 554px\" \/><figcaption>Author of the photo: David Shankbone<br>https:\/\/commons.wikimedia.org\/wiki\/File:Dwayne_The_Rock_Johnson_2009_street_portrait.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-left\">It&#8217;s 4am and the sun is just starting to rise above the luxurious Landmark Ranch Estates, Florida. Most residents living in this residential area &#8211; including the NFL cornerback Asante Samuel and the New York Jets wide receiver Brandon Marshall &#8211; are still lying in beds in their multimillion-dollar homes in order to get a few more valuable hours of sleep. While most people in this area are still asleep, a Hollywood superstar and professional half-time wrestler Dwayne \u201cThe Rock\u201d Johnson has been awake for at least half an hour, stretching his muscles and putting on gym clothes to prepare for his traditional morning ritual. When he enters the porch, takes a deep breath to fill his lungs with the fresh air of Florida and smiles.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As the street lights turn off, Dwayne is already running along the high palms. The music roars from his headphones and realizes that someone can call him crazy, but as he claims, this is the determination that keeps him in shape and has made him one of the most sought-after action movie stars.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">The daily morning cardio workout is just a small gear in his well-oiled machine, which Rock&#8217;s training mode is indeed. To achieve this body, he spent most of his life working on it. He is conscientiously following a strict training and diet plan. To fully appreciate how hard he is working on himself, and in what perfect shape for whatever role he is, check out his 24-hour routine.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49360,28324,5075,28621,49009,46027,47623,36310,28338,36229,48997,44941\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Rock_his_Morning_Madness\"><\/span>The Rock &amp; his Morning Madness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Johnson&#8217;s run is intense. His tank top is so wet from sweat that it could be wrang. While for most people, the idea of getting up early for the morning exercise seems to be a nightmare, Dwayne believes that the dawn break workout sets him up properly for the rest of the day. &#8220;I love the hardcore morning workouts because they help me to start the day with the right foot, both mentally and physically,&#8221; he says.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201eDepending on what role I train for, I usually do 30-50 minutes on an elliptical trainer. It&#8217;s the first thing in the morning, then I eat breakfast.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When he mentions his morning meal, a million-dollar smile flashes on his face. If there&#8217;s something he enjoys more than spending time in the gym and entertaining fans &#8211; whether it&#8217;s on a silver screen or in a wrestling ring &#8211; it&#8217;s eating. Of course, he will always makes sure that whatever he puts in his body, it will help him with the best performance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201eEat wisely. Generally, I eat 5 meals a day. I am always ready, organized and everything is planned ahead according to what I want to achieve. I usually start the day with beef and oatmeal for breakfast,\u201d he explains. &#8220;Other main meals in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, baked potato, lettuce, peppers, mushrooms, onions, and&nbsp; casein protein.&#8221;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403951\" width=\"843\" height=\"668\" title=\"Co j\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-400x317.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena.jpg 1136w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Author of the photo: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lifting_weights\"><\/span>Lifting weights<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Later on, he sits in his favorite Florida gym on a flat bench with two 45 kg dumbbells. In addition to a handful of early birds doing squats, deadlifts and plyometric exercises, the gym is virtually empty. It is accompanied only by the sound of four large speakers. If you live a chaotic and busy life like Johnson, quiet time can be very rare. With no one around him bothering him or asking for an autograph, he can focus entirely on putting his best in the iron that is the center of his crazy life.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201cTraining is my therapy and it&#8217;s cheaper than a psychiatrist. Honestly, I can&#8217;t imagine a life without training. In training, as with everything in life, there is no substitute for hard work when it comes to achieving results.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eAfter breakfast, I get started with my hardcore workout &#8211; epic pain, epic results. I place emphasis on &#8216;we will win together&#8217; and &#8216;training for progress&#8217;, so I share it also on social media. I take training as a metaphor of life &#8211; enthusiasm, determination, desire, work ethics, success and failure &#8211; I take everything in my life.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson certainly believes in practicing what he preaches. Especially when it comes to time in the gym. Instead of following many training routines, he prefers to follow a tried and proven bodybuilding model of lifting heavy weights regularly to maintain muscle gains.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201eI train 6 days a week usually in the morning, but it always depends on my schedule. Sometimes I train in the evening,\u201d he says. \u201cHowever, I definitely prefer morning training. During the trainings, I separate the body parts: legs, back, chest, biceps and triceps. I combine dumbbells, barbell, ropes and machines.\u201c<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403966\" width=\"777\" height=\"674\" title=\"Jak cvi\u010d\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012-400x347.jpg 400w\" sizes=\"auto, (max-width: 777px) 100vw, 777px\" \/><figcaption>Author of the photo: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_2012.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201eMy workout is constantly changing and adapting, but I usually do 4 sets of 12 reps with a break of 60-90 seconds. I&#8217;m not doing any monkey business in the gym. I always try to be the hardest worker in the room and make sure I&#8217;m smashing so that I reach within my best abilities.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Always_fit_for_a_movie\"><\/span>Always fit for a movie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For Dwayne, training doesn&#8217;t just mean looking good without a shirt. He trains intensively so he can shoot as many pieces as physically possible and look as realistic as possible. In the blockbuster movie &#8220;Furious 7&#8221; and the catastrophic movie &#8220;San Andreas&#8221;, Johnson was involved in several fun and physically demanding pieces. As he explains while sipping a large cup of coffee after his early training, he had a vigorous training plan for last year&#8217;s movie &#8220;Hercules&#8221;, which got him in good shape for his following roles.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201eLuckily, these films were a follow-up to Hercules, a role for which I had trained and worked hard like never before. It was 8 months of banging the iron,\u201d he recalls. &#8220;I lived alone and locked away in Budapest for six months while filming Hercules, followed by Furious 7 and San Andreas.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Due to the San Andreas movie, he had to significantly change his training to be able to handle the role that the devastating California earthquake requires. This was not an easy task.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eIn San Andreas, I play the first respondent among LA firefighters. It was incredibly exciting to work with these guys and match up training and diet to fit this character,&#8221; he explains. \u201cThis role requires a lot of core strength. I have trained a lot with the rope, I have also had water and self-weight trainings. I enjoyed it a lot and my respect for the guys who do this job has grown enormously. They are real heroes in the true sense of the word.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">In Furious 7, Dwayne knew that he&#8217;ll be compared to Jason Statham in terms of physical appearance. Although Johnson is used to be being the biggest guy on the stage, he was happy to share the spotlight with Statham in their epic battles.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eThe fight I had with Jason Statham in the opening scene was really something else. It was very special. Throughout all these years, I have had the opportunity to fight many men with an excellent reputation in terms of \u201cHollywood tough guys\u201d and action guys, but Jason Statham was a real tough one. With all due respect to the guys I fought in the past,\u201d says Johnson. \u201cWhat Jason brings is authenticity. He&#8217;s not just acting when he&#8217;s fighting, he&#8217;s absolutely authentic. Jason is a really tough guy, trust me.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_the_day_is_over\"><\/span>When the day is over<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">As the day comes to an end, The Rock drives his gigantic Ford F-150, a.k.a. &#8220;black gorilla&#8221;, a long, winding road to his place. Despite being known for his contagious charisma, Dwayne is quiet and absent as he crosses the neighborhood. After all, most people do not get a chance to live their dreams and be an action movie star, or they do not find the time to get into their life form. Yet, The Rock has built his career on this ver thing. It&#8217;s something he likes to do and something that he keeps improving.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson showed once again why no one would come close to his level playing an unbeatable action hero. &#8220;I love it,&#8221; he says with a huge smile on his face. \u201cCreating and maintaining these kinds of figures requires attention to detail, because sometimes you have to go easy or vice versa &#8211; add cardio, train twice a day or receive more or less calories. It&#8217;s always about the constant state of the flow that makes it really exciting.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dwayne_%E2%80%9CThe_Rock%E2%80%9D_Johnson_and_his_training_plan\"><\/span>Dwayne &#8220;The Rock&#8221; Johnson and his training plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">For years, Dwayne Johnson has worked to reach the body that men desire and to which women want to be closer. However, the secret to his success is really simple: he lifts heavy weights, trains hard and often. Check out his training plan and if you have the courage, try it out or customize it to achieve your goals.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DAY 1: LEGS<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 minutes<\/p>\n\n\n\n<p>\u2022 Barbell Lunges: 4 sets, 25 reps<\/p>\n\n\n\n<p>\u2022 Leg press: 4 sets, 25 reps<\/p>\n\n\n\n<p>\u2022 Leg Extension: 3 sets, 20 reps<\/p>\n\n\n\n<p>\u2022 Barbell Squats: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Hack Squats: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 One-leg Hack Squats: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Romanian deadlift: 4 sets, 10 reps<\/p>\n\n\n\n<p>\u2022 Seated Leg Curls: 3 sets, 20 reps<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Hip Abduction (on machine): 4 sets, 12 reps<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DAY 2: BACK<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 minutes<\/p>\n\n\n\n<p>\u2022 Seated Lat Pulldown: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Barbell Shrugs: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Dumbbell Row: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Deadlift: 3 sets, 10 reps<\/p>\n\n\n\n<p>\u2022 Wide-grip Pull ups: 3 sets till failure<\/p>\n\n\n\n<p>\u2022 Dumbbell Shrugs: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Overhand Pull ups: 3 sets till failure<\/p>\n\n\n\n<p>\u2022 Hyperextension: 4 sets, 12 reps<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DAY 3: SHOULDERS<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 minutes<\/p>\n\n\n\n<p>\u2022 Dumbbell Shoulder Press: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Standing Military Press: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Dumbbell Front Raises: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Lateral Raises: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Overhand Cable Lat Pulldown: 4 sets, 15 reps<\/p>\n\n\n\n<p>\u2022 Cable Lateral Raises: 4 sets, 12 reps<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DAY 4: ARMS\/ABS<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 minutes<\/p>\n\n\n\n<p>\u2022 Dumbbell Bicep Curl: 4 sets , 15 reps<\/p>\n\n\n\n<p>\u2022 Hammer Bicep Curl: 4 sets , 15 reps<\/p>\n\n\n\n<p>\u2022 Seated Bicep Curl: 4 sets till failure<\/p>\n\n\n\n<p>\u2022 Cable Tricep Pushdown: 4 sets , 15 reps<\/p>\n\n\n\n<p>\u2022 Overhead Tricep extension: 3 sets , 15 reps<\/p>\n\n\n\n<p>\u2022 Push-ups on Parallel Bars: 3 sets till failure<\/p>\n\n\n\n<p>\u2022 Hanging Leg Raise: 4 sets , 20 reps<\/p>\n\n\n\n<p>\u2022 Kneeling Cable Crunch: 4 sets , 20 reps<\/p>\n\n\n\n<p>\u2022 Russian twist: 4 sets, 20 reps<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DAY 5: LEGS<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 minutes<\/p>\n\n\n\n<p>\u2022 Barbell Lunges: 4 sets, 25 reps<\/p>\n\n\n\n<p>\u2022 Leg press: 4 sets, 25 reps<\/p>\n\n\n\n<p>\u2022 Leg Extension: 3 sets, 20 reps<\/p>\n\n\n\n<p>\u2022 Barbell Squats: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Hack Squats: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 One-leg Hack Squats: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Romanian deadlift: 4 sets, 10 reps<\/p>\n\n\n\n<p>\u2022 Seated Leg Curls: 3 sets, 20 reps<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Hip Abduction (on machine): 4 sets, 12 reps<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DAY 6: CHEST<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 minutes<\/p>\n\n\n\n<p>\u2022 Barbell Bench press: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Incline Dumbbell Press: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Lying Dumbbell Press: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Seated Lat Pulldown: 4 sets till failure<\/p>\n\n\n\n<p>\u2022 Hammer Bench Press: 4 sets, 12 reps<\/p>\n\n\n\n<p>Extra:<\/p>\n\n\n\n<p>\u2022 Two-arm Cable Pulldown: 4 sets, 12 reps<\/p>\n\n\n\n<p>\u2022 Push-ups on Parallel bars: 4 sets till failure<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">DAY 7: REST<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Eating_with_Dwayne\"><\/span>Eating with Dwayne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Rock claims that lifting heavy weights and hardcore training is only half the muscle building struggle. You must also consume the right food. Unless he trains for a role like Hercules, for which he ate 7 protein meals a day, he eats 5 meals a day as a part of his diet plan.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Meal 1<\/h3>\n\n\n\n<p>\u2022 Sirloin steak &#8211; 280 grams<\/p>\n\n\n\n<p>\u2022 2 cups of oatmeal<\/p>\n\n\n\n<p>\u2022 3 egg whites<\/p>\n\n\n\n<p>\u2022 1 egg<\/p>\n\n\n\n<p>\u2022 Watermelon juice \u2013 1 glass<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Meal 2<\/h3>\n\n\n\n<p>\u2022 2 chicken breasts<\/p>\n\n\n\n<p>\u2022 2 paprikas<\/p>\n\n\n\n<p>\u2022 2 mushrooms<\/p>\n\n\n\n<p>\u2022 3 cups of broccoli<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1 protein drink<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Meal 3<\/h3>\n\n\n\n<p>\u2022 Salmon &#8211; 220 grams<\/p>\n\n\n\n<p>\u2022 8 asparagus tips<\/p>\n\n\n\n<p>\u2022 2 eggs<\/p>\n\n\n\n<p>\u2022 2 cups of rice<\/p>\n\n\n\n<p>\u2022 3 cups of broccoli<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Meal 4<\/h3>\n\n\n\n<p>\u2022 Sirloin steak &#8211; 280 grams<\/p>\n\n\n\n<p>\u2022 3 baked potatoes<\/p>\n\n\n\n<p>\u2022 8 asparagus tips<\/p>\n\n\n\n<p>\u2022 1 glass of freshly juiced orange<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Meal 5<\/h3>\n\n\n\n<p>\u2022 Casein protein &#8211; 20 grams<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 10 egg whites (with paprika, mushrooms and onion)<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403981\" width=\"843\" height=\"632\" title=\"Tr\u00e9nujtej ako Dwayne &quot;The Rock&quot; Johnson tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Author of the photo: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left\">What do you think of his attitude to life? Did he inspire you? Share your thoughts on this charismatic actor in the comments. If you liked or got inspired by the article, don&#8217;t hesitate to share it.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dwayne &#8220;The Rock&#8221; Johnson&#8217;s training plan and diet. Read about the secret of his success which will bring you closer to your goals.<\/p>\n","protected":false},"author":25,"featured_media":403909,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7781],"tags":[7667,6881,7253,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-292253","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalities-inspiration","8":"tag-famous-athletes","9":"tag-motivation","10":"tag-strength-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Train like Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dwayne &quot;The Rock&quot; Johnson&#039;s training plan and diet. Read about the secret of his success which will bring you closer to your goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Train like Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Dwayne &quot;The Rock&quot; Johnson&#039;s training plan and diet. Read about the secret of his success which will bring you closer to your goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-19T19:36:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-11T06:13:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Train like Dwayne &#8220;The Rock&#8221; Johnson\",\"datePublished\":\"2020-02-19T19:36:00+00:00\",\"dateModified\":\"2023-08-11T06:13:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\"},\"wordCount\":2004,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png\",\"keywords\":[\"famous athletes\",\"motivation\",\"strength workout\",\"workout\"],\"articleSection\":[\"Personalities &amp; Inspiration\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\",\"name\":\"Train like Dwayne \\\"The Rock\\\" Johnson - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png\",\"datePublished\":\"2020-02-19T19:36:00+00:00\",\"dateModified\":\"2023-08-11T06:13:02+00:00\",\"description\":\"Dwayne \\\"The Rock\\\" Johnson's training plan and diet. Read about the secret of his success which will bring you closer to your goals.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Dwayne Johnson\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Train like Dwayne &#8220;The Rock&#8221; Johnson\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Train like Dwayne \"The Rock\" Johnson - GymBeam Blog","description":"Dwayne \"The Rock\" Johnson's training plan and diet. Read about the secret of his success which will bring you closer to your goals.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/","og_type":"article","og_title":"Train like Dwayne \"The Rock\" Johnson - GymBeam Blog","og_description":"Dwayne \"The Rock\" Johnson's training plan and diet. Read about the secret of his success which will bring you closer to your goals.","og_url":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/","og_site_name":"GymBeam Blog","article_published_time":"2020-02-19T19:36:00+00:00","article_modified_time":"2023-08-11T06:13:02+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Train like Dwayne &#8220;The Rock&#8221; Johnson","datePublished":"2020-02-19T19:36:00+00:00","dateModified":"2023-08-11T06:13:02+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/"},"wordCount":2004,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png","keywords":["famous athletes","motivation","strength workout","workout"],"articleSection":["Personalities &amp; Inspiration"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/","url":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/","name":"Train like Dwayne \"The Rock\" Johnson - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png","datePublished":"2020-02-19T19:36:00+00:00","dateModified":"2023-08-11T06:13:02+00:00","description":"Dwayne \"The Rock\" Johnson's training plan and diet. Read about the secret of his success which will bring you closer to your goals.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/03\/1200-x-628-2-1.png","width":1200,"height":628,"caption":"Dwayne Johnson"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Train like Dwayne &#8220;The Rock&#8221; Johnson"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/292253","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=292253"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/292253\/revisions"}],"predecessor-version":[{"id":487725,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/292253\/revisions\/487725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/403909"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=292253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=292253"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=292253"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=292253"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=292253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}