Dwayne ‘The Rock’ Johnson Workout Routine and Diet Plan

Dwayne 'The Rock' Johnson Workout Routine and Diet Plan

Dwayne ‘The Rock’ Johnson Workout Routine and Diet Plan

Having been a professional wrestler for all his life, Dwayne ‘The Rock’ Johnson has always needed to look after himself and maintain a certain physique.

Even though he always had it in him to be a great wrestler, Dwayne was somehow forced into his career path because of an injury stripped him on the opportunity to play football in the NFL. Still, Dwayne is an extremely resourceful and talented individual, which is why he has such a success as an actor as well.

Ever since he was a little boy, Dwayne knew that he would one day grow up to be on the television, because even from an early age, he knew that’s where he belongs.

Dwayne had to go through several diet plans over the years, each with its own particularities. Whenever he would get a certain role, he would go through a certain transformation that requires him to follow a specific diet plan. Diet plans, however, don’t work wonders on their own. This is exactly why Dwayne takes his workout routines very seriously, almost religiously some would say. The successful wrestler / actor never misses a training session if he can help it, which is why he looks as good as he does.

Overall workout routine

It is said that Dwayne had to trim down up to 14% of his body fat for some of his movies, which is extremely tough. Like diets, each workout has its own set of particularities, and each has to be followed to the letter. For the most part, here is how The Rock trains:

On Mondays, Wednesdays, and Fridays

• Chest, back, biceps, calves – 5 sets each, about 20 reps, and 30 seconds of rest between them.
• Cardio – after a 5 minute warm up, he does around 12-15 minutes of high intensity cardio with a 5 minute cool down between exercises.

His usual 5 day routine goes like this:

Shoulders training on day 1

  • Seated military press machine – 3 sets of 21 reps
  • Rear delt cable raise – 5 sets of 12 reps
  • Dumbbell lateral raise with dumbbell front raise – 3 sets of 8 reps
  • Four way nech machine – 4 sets of 12 reps
  • Hammer strength shrug – 5 sets of 12 reps

Back training on day 2

  • Back extension – 4 sets of 15 reps
  • Wide grip lat pull down – 5 sets of 12 reps
  • One arm seated row machine – 4 sets of 12 reps
  • Close grip lat pull down – 5 sets of 12 reps

Legs training on day 3

  • Leg press – 4 sets of 25 reps
  • Lying leg curl – 4 sets of 12 reps
  • Smith machine lunge – 4 sets of 8 reps (each leg)
  • Standing calf raise – 6 sets of 16 reps

Arms training on day 4

  • Overhead cable extension – 4 sets of 12 reps
  • Alternating dumbbell curl – 5 sets of 12 reps
  • Cable tricep extension – 5 sets of 12 reps
  • Preacher machine curl – 6 sets of 12 reps
  • One arm reverse grip tricep extension – 2 sets of 15 reps

Chest training on day 5

  • Push ups – 4 sets of 15 reps (with crossovers)
  • Dumbbell bench press – 5 sets of 12 reps
  • Incline dumbbell press – 5 sets of 12 reps
  • Cable crossover – 4 sets of 12 reps

His usual diet consists of 7 rich meals a day.

  • His first meal contains 10 oz of cod, 2 cups of oatmeal, and 2 eggs.
  • The second meal contains 9 oz of cod, 1 cup of veggies, and 12 oz of sweet potatoes.
  • The third meal contains 8 oz of chicken, 1 cup of veggies, and 2 cups of white rice.
  • The fourth meal contains 8 oz of cod, 1 coup of veggies, 2 cups of rice, and 1 spoon of fish oil.
  • The fifth meal contains 8 oz of steak, a spinach salad, and 12 oz of baked potatoes
  • The sixth meal contains 10 oz of cod, a salad, and 2 cups of rice
  • The seventh meal is the largest, and it contains 30 grams of casein protein, 1 cup of veggies, 1 spoon of omega-3 fish oil, and a huge 10 egg-whites omelet.

For his latest movie ‘Hercules’, Dwayne follows a different diet altogether, one that focuses on size more than strength. Although it retains its 7 meals a day form, the ingredients are very different.

  • His first meal contains 19 oz of filet with 4 egg whites, 5 oz of oatmeal, or cream of wheat (same portions).
  • The second meal contains 8 oz of chicken, 1 cup of broccoli, and 2 cups of white rice.
  • The third meal contains 8 oz of halibut, 1 cup of asparagus, and 2 cups of white rice.
  • The fourth meal contains 8 oz of chicken, 1 cup of broccoli, and 12 oz of baked potatoes.
  • The fifth meal contains 8 oz of halibut, 1 cup of asparagus, and 1.5 cups of white rice.
  • The sixth meal contains 8 oz of filet and 9 oz of baked potatoes (sometimes with a salad).
  • The seventh and largest meal is made of 30 grams of casein protein and a 10 egg-whites omelet.

The Rock combines this diet plan with a very intense and unique workout routine. This routine has been specifically designed to increase muscle mass as much as possible, which explains the diet plan to some extent.

About Dwayne ‘The Rock’ Johnson and his ‘Hercules’ workout routine we’ll talk again real soon.