This is The Rock's diet and exercise routine to build those muscles

This is The Rock's diet and exercise routine to build those muscles

Dwayne Johnson, better known as “The Rock” is a former WWE wrestler and one of the highest-earning actors in the film industry. Are you curious about how he trains and what he eats? Don't miss out!

Johnson focuses mainly on building muscle and keeping his body fat as low as possible. This means he prioritizes weight training and does some heavy lifting 3-5 times per week and takes 1 or 2 days off.

Muscle grows on rest days, which is why he takes rest days very seriously. Warming up and cooling down is super important to The Rock, in order to correctly prep the muscles. 

Johnson focuses mainly on building muscle and keeping his body fat as low as possible.

Dwayne Johnson’s Workout Routine

Mondays: shoulders

1. Seated military press machine (3 sets, 12 reps)

2. Dumbbell lateral raise (3 sets, 8 reps)

3. Dumbbell front raise (3 sets, 8 reps)

4. Hammer strength shrug (5 sets, 12, 10, 8, 6, 4 reps, adding weight progressively)

5. Four way neck machine (4 sets, 12 reps)

Tuesdays: back

The Rock's workout routine

1. Wide grip lat pull down (5 sets, 12, 10, 8, 6, 4 reps, adding weight progressively)

2. Close grip lat pull down (5 sets, 12, 10, 8, 6, 4 reps, adding weight progressively)

3. One arm seated row machine (4 sets, 12 reps)

4. Back extension (4 sets, 12 to 15 reps)

Wednesdays: lower body

Weight training is key for Johnson

1. Leg press (4 sets, 25, 20, 18, 16 reps, adding weight woth each set)

2. Lunge-weighed (4 sets, 8 reps)

3. Lying leg curl (4 sets, 12, 10, 8, 6 reps, adding weight with each set)

4. Standing calf raise (6 sets, 16 reps)

Thursdays: arms

Dwayne Johnson's arm workout

1. Alternating dumbbell curl (5 sets, 12, 10, 8, 6, 4 reps, adding weight progressively)

2. Cable tricep extension (5 sets, 20 reps)

3. Overhead cable extension (4 sets, 12 to 20 reps)

4. One arm reverse grip tricep extension (2 sets, 15 reps)

Fridays: chest

1. Incline dumbbell press (5 sets, 12, 10, 8, 6, 4 reps, adding weight progressively)

2. Dumbbell bench press (5 sets, 12, 10, 8, 6, 4 reps, adding weight progressively)

3. Cable crossover (4 sets, 12 reps)

4. Push ups (4 sets, 15 reps)

What about his diet?

Sometimes The Rock’s diet can go a bit extreme. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amounted to a whopping total of 4,131 calories, which is basically twice the recommended average for men. When not in training, he normally eats about five meals a day.

Sometimes The Rock’s diet can go a bit extreme.

Steak, fish, whole grains, eggs, green veggies, protein, protein, and more protein are included in The Rock’s diet. It’s all planned out in advance and devoured with relish.

This is The Rock’s five meal diet plan

When The Rock is not training to get huge for a role, he usually eats 5 meals a day.

Meal #1

10oz steak

2 cups oatmeal

3 egg whites

1 whole egg

1 glass watermelon juice

Meal #2

2 servings chicken

2 bell peppers

3 cups mushrooms

3 cups broccoli

1 protein shake

Meal #3

8oz salmon

8 asparagus tips

2 whole eggs

2 cups rice medley

3 cups broccoli

Meal #4

10oz steak

3 baked potatoes

8 asparagus tips

1 glass orange juice

Meal #5

20 grams casein protein

10 egg whites

Related Articles

More News

More News