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, and he’s always been happy to share the secrets to his incredible physique.
I spent days going through his interviews, social media, and YouTube videos to uncover and put together his workout routine and diet.
Let's dive right in.
His Stats
- Age: 51
- 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. Having tried incorporating elements of The Rock's routine into my own workouts, I can attest to its intensity and effectiveness. It's not just about looking like a god; it's about feeling incredibly empowered and energized.
Here's exactly what his routine entails.
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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Psychological Approach to Fitness
Dwayne Johnson's fitness regime isn't just a testament to his physical strength; it's a reflection of his mental resilience.
Johnson's career, marked by transitions from wrestling to acting, has had its share of ups and downs. His ability to stay positive and motivated during tough times is a lesson in mental fortitude.
He often speaks about the importance of positivity and self-belief, emphasizing that a healthy mind is just as important as a healthy body.
One of the key psychological elements in Johnson's routine is consistency. He maintains a disciplined schedule, waking up early and sticking to his workout and diet plan.
This level of discipline requires a strong mental commitment and is essential for anyone looking to achieve long-term fitness goals.
Finally, Johnson's fitness routine has evolved over the years, adapting to his changing roles and personal growth. This adaptability is a key psychological trait, highlighting the importance of being flexible and open to change in one's fitness journey.
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.
Inspired by The Rock's clean eating habits, I started paying more attention to my macros and micros. I learned it's not just about following his diet to the letter, but understanding the importance of a balanced intake of protein, veggies, and carbs.
Here's a breakdown of what his diet includes.
Dwayne Johnson’s Five-Meal Diet Plan
The Rock's diet includes five meals, unless he's preparing for a movie role.
You May Also Like: Dwayne Johnson Meal Plan PDF
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 the following:
- 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, which, according to a PubMed study, are great for enhancing muscle growth [1].
But he also uses supplements for joint health, which, according to Healthline, are great for speeding up recovery after exercise, including multivitamins, glutamine, and amino energy shakes [2].
Following The Rock's lead on supplement use, particularly protein shakes and BCAAs, has significantly contributed to my muscle growth and overall fitness.
Check out our article on which supplements The Rock uses for a more comprehensive review.
References:
- https://pubmed.ncbi.nlm.nih.gov/16365096/
- https://www.healthline.com/nutrition/msm-supplements#TOC_TITLE_HDR_4
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