Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

The Rock’s Workout Routine
Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: November 8, 2021

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!

His Stats

  • Age: 49
  • Height: 6’ 2”
  • Weight: 262 lbs
  • Waist: 35”
  • Chest: 50”

 

View this post on Instagram

 

A post shared by therock (@therock)

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

feet view of a person on a treadmill
  • 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

man doing deadlifts in a gym
  • 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

man holding up dumbbells sideways
  • 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

man in a russian twist position
  • 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

man in a seated leg curl position
  • 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

man using a dumbbell to workout
  • 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.

Related: Is The Rock on Steroids?

youtube

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

steak in a plate, and a bowl of brocolli

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

Meal #5

  • 20 grams casein protein
  • Ten egg whites

Dwayne Johnson’s Seven-Day Meal Plan

potato slices with spices and a bowl and spoon of oatmeal

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

spoon, fork and a measuring tape on a blue plate

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.

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:

  1. https://pubmed.ncbi.nlm.nih.gov/16365096/
  2. https://www.healthline.com/nutrition/msm-supplements#TOC_TITLE_HDR_4

About the author

You may also like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *