Dwayne Johnson's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: June 21, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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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

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 articles:

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.

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.

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

steak in a plate, and a bowl of brocolli

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

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 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:

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

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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