Before he became a Hollywood star, Dwayne “The Rock” Johnson had a career in WWF wrestling.
He’s known for his diligent diet and workout routines, as he’s always been happy to share the secrets to his incredible physique. So let’s dive into his workout routine and diet!
Quick Summary
- Dwayne Johnson performs the following workouts; leg presses, barbell walking lunges, pull-ups, dumbbell shrugs, inverted rows, standing military presses, and tricep pushdowns.
- To achieve and maintain his physical appearance, Dwayne uses BCAAS, and protein shakes.
- Dwayne's diet mostly comprises fish, eggs, oatmeal, baked potatoes, chicken, rice, complex carbs, broccoli, and asparagus.
His Stats
- Age: 49
- Height: 6’ 2”
- Weight: 262 lbs
- Waist: 35”
- Chest: 50”
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The Rock’s Workout Routine
The Rock works out (and looks) like a god. To say that his daily routine is epic would be a significant understatement but judge it for yourself:
Day One: Legs
- 30–50 minutes running — outside or on a treadmill
- Barbell walking lunges — 4 sets x 25 reps
- Leg press — 4 sets x 25 reps
- Leg extensions — 3 sets of 20 reps
- Barbell squat — 4 sets of 12 reps
- Hack squat — 4 sets of 12 reps
- Single leg hack squat — 4 sets x 12 reps
- Romanian deadlift — 4 sets x ten reps
- Seated leg curls — 3 sets x 20 reps
- Thigh abductor — 4 sets x 12 reps
Day Two: Back
- 30–50 minutes running — outside or on a treadmill
- Wide-grip lat pulldown — 4 sets x 12 reps
- Bent over barbell row — 4 sets x 12 reps
- One-arm dumbbell row — 4 sets x 12 reps
- Barbell deadlift — 3 sets x 10 reps
- Pull-ups — 3 sets, to failure
- Dumbbell shrug — 4 sets x 12 reps
- Inverted row — 3 sets, to failure
- Hyperextensions (back) — 4 sets x 12 reps
Day Three: Shoulders
- 30–50 minutes running — outside or on a treadmill
- Dumbbell shoulder press — 4 sets x 12 reps
- Standing military press — 4 sets x 12 reps
- Front dumbbell raise — 4 sets x 12 reps
- Side lateral raise — 4 sets x 12 reps
- Reverse machine flyes — 4 sets x 15 reps
- Seated bent-over rear delt raise — 4 sets x 12 reps
Day Four: Arms and Abs
- 30–50 minutes running — on a treadmill or outside
- Dumbbell bicep curl — 4 sets x 15 reps
- Hammer curls — 4 sets x 15 reps
- Spider curl — 4 sets, to failure
- Triceps pushdown — 4 sets x 15 reps
- Overhead triceps — 3 sets x 15 reps
- Hanging leg raise — 4 sets x 20 reps
- Rope crunch — 4 sets x 20 reps
- Russian twist — 4 sets x 20 reps
Day Five: Legs Again
- 30–50 minutes running — outside or on a treadmill
- Barbell walking lunges — 4 sets x 25 reps
- Leg press — 4 sets x 25 reps
- Leg extensions — 3 sets x 20 reps
- Barbell squat — 4 x 12 reps
- Hack squat — 4 sets x 12 reps
- Single leg hack squat — 4 sets x 12 reps
- Romanian deadlift — 4 sets x 10 reps
- Seated leg curl — 3 sets x 20 reps
- Thigh abductor — 4 sets x 12 reps
Day Six: Chest
- 30–50 minutes running — outside or on a treadmill
- Barbell bench press — medium grip — 4 sets, 12 reps
- Incline dumbbell press — 4 sets, 12 reps
- Dumbbell bench press — 4 sets, 12 reps
- Flat bench cable fly — 4 sets, to failure
- Incline hammer curls — 4 sets, 12 reps
- Dips — chest version — 4 sets, to failure
Day Seven: Rest Day
- Indulge in ice cream sandwiches
His Workout Principles
The Rock is dedicated to his workout principles.
Every day he wakes up at 4 AM and hits the gym immediately since he loves fitting a workout before his day starts.
The star works out all year round, not only when he’s preparing for a role.
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The Rock’s Diet Plan
The Rock eats very clean and pays special attention to his macros and micros, but he doesn't skimp on anything. His diet includes lots of protein, veggies, and carbs. Here's what he eats:
Dwayne Johnson’s Five-Meal Diet Plan
The Rock's diet includes five meals unless he's preparing for a movie role.
Meal #1
- 10 oz steak
- 2 cups oatmeal
- Three egg whites
- One whole egg
- One glass of watermelon juice
Meal #2
- Two servings chicken
- Two bell peppers
- 3 cups mushrooms
- 3 cups broccoli
- One protein shake
Meal #3
- 8 oz salmon
- Eight asparagus tips
- Two whole eggs
- 2 cups rice medley
- 3 cups broccoli
Meal #4
- 10 oz steak
- Three baked potatoes
- Eight asparagus tips
- One glass of orange juice
Dwayne Johnson’s Seven-Day Meal Plan
When The Rock is getting ready for a movie role, he consumes protein like it’s nobody’s business. Try out his daily menu at your own risk:
Meal #1
- 10 oz cod
- Two whole eggs
- 2 cups of oatmeal
Meal #2
- 8 oz cod
- 12 oz sweet potato
- 1 cup veggies
Meal #3
- 8 oz chicken
- 2 cups white rice
- 1 cup veggies
Meal #4
- 8 oz cod
- 2 cups rice
- 1 cup veggies
- 1 tbsp fish oil
Meal #5
- 8 oz steak
- 12 oz baked potato
- spinach salad
Meal #6
- 10 oz cod
- 2 cups rice
- salad
Meal #7
- 30 grams casein protein
- Ten egg-white omelet
- 1 cup veggies (onions,
Nutrition Principles
Diet is critical to The Rock. He says:
“I’ve always tried to educate myself on nutrition, about supplements, what I’m eating, when I’m eating, exercises, calories, and so on.”
That said, Johnson also practices an occasional cheat day. Some of his craziest cheat meals include:
- 12 pancakes, four pizzas, and 21 brownies after 150 days of clean eating
- Five pints of ice cream
- Banana chocolate chip pancakes and his own tequila brand
- Six sushi platters and a plate of cookies
- A two-pound steak with a loaded baked potato
The Rock Typically Eats:
- Egg whites
- Filet mignon
- Chicken
- Fish
- Oatmeal
- Asparagus
- Baked potatoes
- Cream of rice
- Salad
- Complex carbs
- Broccoli
He Avoids Eating:
- Junk food
- Processed foods
- Sugar
- Fruit juice
- Soft drinks
- Hydrogenated fats
- Refined foods
- Artificial ingredients
What Supplements Does Dwayne Johnson Use?
To achieve and maintain his physique, The Rock mainly uses protein shakes and BCAAs, enhancing muscle growth [1].
But he also uses supplements for joint health, which are great for speeding up the recovery after exercise [2], and multivitamins and glutamine and amino energy shakes.
Check out our article on which supplements does The Rock use for a more comprehensive review.
Related Article:
The Rock’s Workout Plan - The Bottom Line
Being The Rock isn’t easy, but the reward is high. Love him or hate him.
You have to admire his determination and discipline.
I’m sure everyone would try his epic cheat meal, but would you dare to try his workout routine? Share your thoughts in the comments!
References:
- https://pubmed.ncbi.nlm.nih.gov/16365096/
- https://www.healthline.com/nutrition/msm-supplements#TOC_TITLE_HDR_4
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