Dwayne “The Rock” Johnson’s Workout Plan & Diet


Dwayne Johnson, mainly referred to as the Rock, was born in California and is a college sportsperson who transformed his WWE championship into a Hollywood superstar. He owns one of the most exclusive physiques, which improves every year that anyone on the fitness journey must love it. Despite some of his muscles being natural, he has worked extremely hard to achieve his physical image.

The movie star is always excited to share what it takes to attain such success through youtube and Instagram. He launched “Wake Up Call and “Hero’ Reality TV shows that did not last long. Here he individually encouraged people on mental and physical wellbeing. Below is the Rock’s diet and exercise plan.

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Dwayne “The Rock” Johnson’s Diet Plan

The Rock usually has a positive attitude towards everything he partakes in his life, including his diet. His diet can sometimes go overboard, for instance, when he was getting ready for the role of Hercules. He used to take up to seven meals per day that were rich in proteins. They resulted in 4,131 calories which are normally twice the required amount for an average person.

When not exercising, the Rock eats at least five meals per day. He requires several calories daily as he spends 14hours per day acting and exercising as early as 4:00 am. Here is the diet that the Rock consumes to attain his physique.

The Rock’s DAILY Shopping List

  • Eight oz. chicken
  • 36 ounces of cod
  • Eight oz. steak
  • 12 oz. sweet potato
  • 12 oz. baked potato
  • 4 cups of veggies
  • 6 cups white rice
  • 2 cups of oatmeal
  • 30 grams of casein protein
  • spinach salad
  • Two tablespoons of fish oil

The movie superstar does cardio from 4 to 5 am and consumes 4-6 spoons of Optimum’s Amino Acids. He then eats his breakfast as his first meal and then does the lifting for an hour and 30 minutes. After exercises, he consumes 15g of glutamine with Optimum Nutrition’s Platinum Hydrowhey. Half an hour later, he takes 32oz of Optimum Nutrition glutamine. As for The Rock’s pre-workout, he swears by A.B.B. Speed Stack.

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The Rock’s Five Meal Diet Plan

Here is The Rock’s insane daily eating regime, and this is when not preparing for a role.

First Meal

  • Three egg whites
  • 10 oz steak
  • One whole egg
  • 2 cups of oatmeal
  • One glass of watermelon juice

Second Meal

  • Two bell peppers
  • Three mushroom cups
  • Two chicken servings
  • One protein shake
  • 3 cups of broccoli

Third Meal

  • Two whole eggs
  • 8 oz salmon
  • 3 cups of broccoli
  • Eight asparagus tips
  • 2 cups of rice medley

Fourth Meal

  • Three baked potatoes
  • 10 oz steak
  • Eight asparagus tips
  • One glass of orange juice

Fifth Meal

  • Ten egg whites
  • 20 g of casein protein

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The Rock’s Seven Meal Diet Plan

This is Dwayne Johnson’s diet plan when preparing for a movie role where he takes a lot of calories.

First Meal

  • Two whole eggs
  • 10 oz cold
  • 2 cups of oatmeal

Second Meal

  • 12 oz sweet potatoes
  • 8 oz cold
  • 1 cup of veggies

Third Meal

  • 2 cups of whole white rice
  • 8 oz chicken
  • 1 cup of veggies

Fourth Meal

  • 2 cups of rice
  • 8 oz cold
  • One tablespoon of fish oil
  • 1 cup of veggies

Fifth Meal

  • 12 oz baked potatoes
  • 1 oz steak
  • Spinach salad

Sixth Meal

  • 2 cups of rice
  • 10 oz cold
  • Salad

Seventh Meal

  • Ten egg- white omelet
  • One tablespoon omega-3 fish oil
  • 30 grams of casein protein
  • 1 cup of veggies (peppers, onions, and mushrooms)

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Dwayne Johnson’s Workout Gear

Everyone requires proper workout outfits for an effective workout routine. The Rock owns his line of workout outfits known as Project Rock, established with Under Armor, a sports brand. It sells various workout items such as sneakers, shirts, hats, headphones, bags, socks, earbuds, pants, and others necessary for exercise.

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Here are some examples of Dwayne “The Rock” Johnson’s workout gear:

Under Armour Project Rock Wireless Headphones

If you have ever The Rock working out, he’s rocking these bod boys. Cheaper and better than Air Pods in my opinion.

UA Project Rock BRAHMA Bull Hoodie

This is The Rock’s signature workout hoodie. Made by Under Armour, this hoodie has an old school feel is the same one you can spot The Rock wearing when warming up for his workouts. It’s available in multiple colors and sizes on Amazon.

UA Project Rock Workout T-Shirt

The perfect shirt to kill your workout in the gym like Dwayne Johnson. This shirt is available in over 30 different designs and colors.

Under Armour Project Rock Joggers

The Rock’s signature joggers by his line Project Rock with Under Armour. They look fantastic and our reasonably priced.

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Dwayne Johnson’s Workout Program

The movie’s star has ascertained over and over that he wants his physical image to look better in his succeeding role Black Adam. He is not exaggerating this as he has proven his workouts through Instagram posts and the necessary measures to attain his fitness goal. He said that he has been training very hard more than in any other task in his entire profession. He also stated that his workout routine is actual science that takes quite a while to achieve. The Rock’s workout routine is not a simple thing to achieve because it is highly taxing. If you can effectively execute it, you will become proud of yourself because of the kind of physical fitness you will achieve.

Dwayne Johnson applies various degrees of intensity based on his task in his acting career. However, his workout program is usually very intense. He normally starts with 30-50 minutes of cardio early in the morning, after which he takes a meal rich in proteins. Afterward, he heads off to the gym, where he begins his actual workout. He usually lifts bulky weights regularly, exercises for six days weakly, and concentrates on various groups of muscles daily.

He executes his workouts while playing his favorite music playlist using earbuds or headphones. He normally takes a rest on the seventh day and eats a lot of ice cream. It is significant to understand that the Rock is 6 foot 5 and heavily built; therefore, you should not follow his workout and diet blindly, which may harm your health. Below is the Rock’s workout plan.

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The Rock’s “Black Adam” Chest and Triceps Workout Plan

As mentioned above, Dwane Johnson trains his different groups of muscles on different days. Like various individuals, he usually exercises his bigger muscle groups with minor ones. For instance, he trains his back and biceps on Mondays and Thursdays. At the same time, on Fridays, the Rock works out his triceps and chest.

Since he trains his chest and triceps on the week’s final days, it takes less time; however, the intensity does not change. He normally kickstarts his chest exercises with three huge sets of four workouts: chest press, flies, bodyweight dips, and incline press. He executes these exercises until he is unable to do them any further. After resting for a short period, he proceeds to do three sets of four varied workouts that majorly focus on the triceps.

Here is the “Black Adam” workout he describes in the following Instagram post:

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The Rock’s Back Workout

Like all of his workouts, The Rock’s back workout is not for the faint hearted. They comprise all the huge sets of exercises in that he integrates 4 or 5 workouts and executes them three times. These are very intense workouts for an average person. He repeats them several times by using some of his most preferable workout techniques, such as giant sets, or supersets to attain his shape.

  • 1-Arm Hammer Strength Lat Pulldown – 3 sets x 15 reps
  • Reverse-Grip Cable Pulldown – 5 sets x 12 reps. Rest 30 seconds between sets and use a supine grip.
  • One-Arm Dumbbell Row – 3 sets x 12 reps. At the top of each rep, be sure to pause for two seconds to get a good contraction.
  • “Charles Glass-Style” Hammer High Row – 4 sets x 12 reps. Made famous by legendary bodybuilder Charles Glass, hold the dumbbells in front of your waist so your palms face you and raise them to chest height.
  • Superset: 4 sets x 12 reps – A. Wide-Grip Cable Rows (Use pulldown bar) B. Rope pullovers. Rest 45 seconds between supersets.
  • Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps – Be sure to do this move slowly in order to feel the stretch and avoid injury.
  • Dumbbell Shrugs – 4 sets x 20 reps

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The Rock’s Shoulder Workout

Start this workout out with a 10-minute warm-up. With each set gradually increase the weight and lower the reps. AND GO TO FAILURE>

  • Seated Dumbbell Overhead Press    3-5 sets  of 15-10 reps
  • Dumbbell or Barbell Front Raise    3 sets  of 15-10 reps
  • Standing Dumbbell Side Raise       3-4 sets  of 15-10 reps
  • Bent-Over Lateral Raise or Reverse Pec-Deck Flye    3-4 sets  of 15-10 reps
  • Standing Dumbbell Side Raise      3-4 sets  of 25-20 reps
  • Barbell Shrug    3-4 sets  of 15-10 reps
  • Heavy Dumbbell Shrug    3-4 sets  of 15-10 reps (no drop set on this exercise)

The Rock’s Leg Workout

Dwayne Johnson normally carries out his most taxing exercise of the week, which is the leg workout. It is a fascinating part of his workout routine which starts with a 20 to half-hour warm-up session. He only proceeds to the real exercise after completing his stretches. They comprise of big sets of workouts which are:

  • Compound pressing movement
  • Chain lunges
  • Barbell squats
  • Leg curls/extensions
  • Shark pit squats

The Rock states that he likes utilizing two-legged equipment to take turns in exercising sides in a ladder practice. He then does walk lunges using 23kg chains decked around his neck and finalizes his workout with squats. He uses Pit shark equipment which shifts the load to a belt around his hips from a rod on the spine. It is before moving to a rack to execute extra traditional barbell squats. He finalizes his leg workout by focusing on the calves and hamstrings. The Rock stated that such workouts are very challenging, especially with the various issues in life. However, he loves the challenges that come with new goals, therefore, attaining them.

Here’s an example of The Rock’s leg workout:

  • Leg Extensions – 4 sets of 25 reps
  • Leg Press Superset with Lunges – 4 sets of 20 leg press followed by 40 lungs
  • Hack Squats – 4 sets of 20 eps
  • Romainian Deadlift – 4 sets of 12
  • Lying Leg Curl – 4 sets of 12

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His Post-workout Recovery Meal

For Dwayne Johnson, it is significant to energize his body to overcome his challenging workout routine for the week. As a result, he takes a protein shake 10 minutes after completing his workout prepared from:

  • 35g of carbohydrate powder
  • One spoon of electrolytes
  • 65 to 70g of protein powder
  • One apple
  • Water
  • Creatine
  • Ice.

He then consumes a meal that generally consists of rice with chicken breast and greens. The Rock emphasizes the significance of getting back to your carb, protein, and sugar instantly after completing your workout. The is because your muscles will effectively take in the nutrients after overworking them during exercise.

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His Rest Day/Cheat Day

The Rock’s cheat meals are of legendary status. He does these around once a week to replenish his body with glycogen and stay sane.

Dwayne Johnson’s Workout Principles

For you to attain a physique like the Rock’s, you require a lot of self-discipline. Despite having a very engaging schedule and taking very difficult roles, he does not slow down his workout and diet routines. Below are his workout principles:

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No Pain, No Gain

You need to be passionate about your workout for you to attain your required results. The Rock states, “Working out is my therapy, and it’s cheaper than a shrink. I can’t imagine my life without training, honestly. Working out anchors my day. For me, training is my meditation, my yoga, hiking, biking, therapy all rolled into one. I love it.” Therefore
It is impossible to attain the physique of Dwayne Johnson if you do not discipline yourself enough to work out, even on days when you don’t feel like doing it.

Warming up Should Last Longer Than the Whole Workout

The Rock kicks off his workout with cardio or treadmill at 4:00 am for an hour. He has consistently maintained this routine every day for some years. Therefore, you need to sleep early to wake up at such a time and be productive in your workout.

Start Early

According to the movie superstar, the early bird catches the warms, and as a result, he only sleeps 3-5 hours a night since he prefers working out early. It enables him to mentally and physically get ready for the day.

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Pyramid Structure Sets

The Rock usually utilizes the pyramid structure technique for exercising, a weightlifting plan where you begin with more repetitions with less weight. It is significant to sustain the routine in every set to enhance the weight while minimizing the number of repetitions.

Get Ready to Lift Heavyweights

It is the most significant part of the Rock’s exercise where he normally executes four sets of every workout with two repetitions and only rests for 60-90 minutes before proceeding. Therefore, anybody who would like to try out his routine should be psychologically prepared. It is because it is the continuous increment of weights that stimulates the growth of muscles.

More Repetitions for Arms and Biceps

According to Dwayne Johson, most people perform their arm-focused workouts inappropriately. It is because the muscles found in the arms are usually small therefore using heavy weights overwork them. You should, therefore, use the proper weights with more intensity for better results.

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Focus only on the positive results

The Rock experienced knee injury back in college, therefore, being unable to do squats. As a result, he undertakes other leg workouts like lying leg curls, seated leg presses, and the machine lunges.

Spoil Yourself But do Not Lie to Yourself

The Rock usually treats himself for a day weekly since he maintains discipline for all six days. On such days, he eats 12 pancakes with syrup, 4- two pepperoni pizzas, and 24 brownies with a mug of milk. His workouts majorly focus on building muscles instead of the various exercise plans at the start of his workout. He exercises various body parts on different days, as mentioned earlier. The most important principle that you can emulate is consistently enhancing your physical image.

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If you are just getting started on your workout routine or an average lifter, you should not engage in Dwayne Johnsons’ workout and diet program. It is because your body is not used to the lifting that he does and his extreme diet. As a result, you might end up harming yourself instead of building the biceps and the body image like that of the Rock. Give your body time until it can withstand such intense exercises and diet routines. That said, very few individuals can keep up with the diet and workout routine of Dwayne Johnson. It is because such plans are majorly based on attitude more than anything else.