Dwayne Johnson is also known as The Rock, which is the ring name. He is a famous American actor, producer, WWE sensation, businessman, and fitness lover. The Rock has given eight years of life to wrestling and started the acting career after that. He got amazing acting skills, that all his movies cross the highest value of revenue and make him the highest-paid actor in the film industry.
This 10-time world champion has the stronger body that gives a tug to all the wrestlers in the ring. That is why he can easily bear the harsh workouts and versatile diet plans due to his stronger and robust body.
Johnson started his acting career in 2002 with The Scorpion King and has many successful movies ranging from The Game Plan, G.I. Joe: Retaliation, Hercules, Moana, Rampage, Fast & Furious films, etcetera.
The Rock also runs the shows Hero and Wake Up Call to boost healthy and happy living among people. In addition, he loves to spread awareness about physical and mental transformation in people to make them happy and healthy.
The Rock Dwayne Johnson Workout Plan
He is one of the famous artists that is known for his fitness and acting skills. That is why there are numerous lovers of his fitness and workout out there. Do you want to know about the Rock Dwayne Johnson workout plan?
Adopting his workout style is not easier; you have to beat the fear and work out like a beast. Rock workout plan and diet plan both are fantastic to boost your fitness, but at the same time, it is pretty challenging to get into it.
When it comes to Rock Johnson’s workout, he varies the levels of intensity and timing according to his roles and acting requirements. But he keeps the intensity level the same in each workout. He spends 30-50 minutes of cardio the first thing every morning. Then Rock consumes his high-protein breakfast.
This was the early morning routine; after these things, he went to the gym and started his workout. According to Rock, he loved to perform high-intensity workouts all along the six days in a week and loves to enjoy the seventh day by eating his favorite ice cream. One more thing, Johnson also likes to hear his favorite songs while workout to keep himself more active.
He has a solid and robust body that can carry the load of heavy-duty workouts and eat like a beast. So, before making your mind work out and eat like Rock Dwayne, make sure you have a stronger body like him to bear the brunt of waves. Do not follow his diet and workout plan blindly because he has a sturdy body that can take all the harshness of intense workouts.
To know more details about the Rock Dwayne Johnson workout plan, you can scroll down below and explore what he does for his legs, shoulders, back, abs, and rest of the body parts to keep them stronger and chiseled. The workout plan has seven days by which the last day is for rest. There you go:
Day 1
This day is followed by exercises that focus on the legs. First, Rock runs on the treadmill for 30 to 50 minutes and then eats breakfast. There is more to explore in this workout that includes:
| Run-on Treadmill | 30-50 minutes |
| Barbell Walking Lunge | 4 sets, 25 reps |
| Leg Press | 4 sets, 25 reps |
| Leg Extensions | 3 sets, 20 reps |
| Barbell Squat | 4 sets, 12 reps |
| Hack Squat | 4 sets, 12 reps |
| Single-Leg Hack Squat | 4 sets, 12 reps |
| Romanian Deadlift | 4 sets, 10 reps |
| Seated Leg Curl | 3 sets, 20 reps |
| Thigh Abductor | 4 sets, 12 reps |
Day 2
Rock Johnson has the workouts for his back on the second day of the week. Before starting his workout, he runs for 30-50 minutes on the treadmill, eats breakfast, and starts the workout.
| Wide-Grip Lat Pulldown | 4 sets, 12 reps |
| Bent-Over Barbell Row | 4 sets, 12 reps |
| One-Arm Dumbbell Row | 4 sets, 12 reps |
| Barbell Deadlift | 3 sets, 10 reps |
| Pull-ups | 3 sets, to failure |
| Dumbbell Shrug | 4 sets, 12 reps |
| Inverted Row | 3 sets, to failure |
| Hyperextensions (Back) | 4 sets, 12 reps |
Day 3
On the third day of the week, Rock Dwyane used to have the workout for his shoulders. Running for 30-50 minutes on the treadmill is basic. The workout has:
| Dumbbell Shoulder Press | 4 sets, 12 reps |
| Standing Military Press | 4 sets, 12 reps |
| Front Dumbbell Raise | 4 sets, 12 reps |
| Side Lateral Raise | 4 sets, 12 reps |
| Reverse Machine Flyes | 4 sets, 15 reps |
| Seated Bent-Over Rear Delt Raise | 4 sets, 12 reps |
Day 4
There is an addition of arms and abs workouts on the fourth day of the week. In addition, rock runs for 30-50 minutes on the treadmill.
| Dumbbell Bicep Curl | 4 sets, 15 reps |
| Hammer Curls | 4 sets, 15 reps |
| Spider Curl | 4 sets, to failure |
| Triceps Pushdown | 4 sets, 15 reps |
| Overhead Triceps | 3 sets, 15 reps |
| Hanging Leg Raise | 4 sets, 20 reps |
| Rope Crunch | 4 sets, 20 reps |
| Russian Twist | 4 sets, 20 reps |
Day 5
Another day to boost the health of the legs. He runs 30-50 minutes on the treadmill, takes breakfast, and then moves on to his workout.
| Barbell Walking Lunge | 4 sets, 25 reps |
| Leg Press | 4 sets, 25 reps |
| Leg Extensions | 3 sets, 20 reps |
| Barbell Squat | 4 sets, 12 reps |
| Hack Squat | 4 sets, 12 reps |
| Single-Leg Hack Squat | 4 sets, 12 reps |
| Romanian Deadlift | 4 sets, 10 reps |
| Seated Leg Curl | 3 sets, 20 reps |
| Thigh Abductor | 4 sets, 12 reps |
Day 6
This day of the week is denoted for chest workouts.
| Barbell Bench Press | 4 sets, 12 reps |
| Incline Dumbbell Press | 4 sets, 12 reps |
| Dumbbell Bench Press | 4 sets, 12 reps |
| Flat Bench Cable Flyes | 4 sets, to failure |
| Incline Hammer Curls | 4 sets, 12 reps |
| Dips – Chest Version | 4 sets, to failure |
Day 7
The seventh day is the rest day. There is no workout on this day. So, have fun!
The Rock Dwayne Johnson Diet Plan
He has the guts to slay the obstacles and win all the battles. The Rock has an optimistic and enthusiastic approach toward anything he does, either his workout or diet plan. That is why his diet plan sometimes reaches the peak and sometimes remains falt.
It is obviously due to his role demand that requires variation in his looks. When he was preparing for Hercule’s role, he had to eat seven protein-rich meals in the whole day. In simpler words, he ate 4,131 calories in a day that is as double as required to an ordinary man. That was about his role requirement, and when he was not on a requirement, he used to eat five full meals in a day.
He even shares on his Instagram feed that he loves to eat juicy steak with side proteins but on the other hand; he has huge cravings to cheat meals. His diet plan has all the good things to boost muscles’ health and ensures more energy with taste. So let’s begin the Rock Dwayne diet plan details.
Five-Meal Diet Plan
The Rock has five meal diet plan when he is not working for a role. The menu has:
Meal 1
| Steak | 10 oz |
| Oatmeal | 2 cups |
| Egg whites | 3 |
| Whole egg | 1 |
| Watermelon juice | 1 glass |
Meal 2
| Chicken | 2 servings |
| Bell peppers | 2 |
| Mushrooms | 3 cups |
| Broccoli | 3 cups |
| Protein shake | 1 |
Meal 3
| Salmon | 8 oz |
| Asparagus tips | 8 |
| Whole eggs | 2 |
| Rice medley | 2 cups |
| Broccoli | 3 cups |
Meal 4
| Steak | 10 oz |
| Baked potatoes | 3 |
| Asparagus tips | 8 |
| Orange juice | 1 glass |
Meal 5
| Casein protein | 20 grams |
| Egg whites | 10 |
Seven-Meal Diet Plan
When he needs to transform his looks, Rock goes for a seven-meal diet plan to get the desired body looks. In 2014, he was training for Hercules and consumed high-calorie food. Here are the details of that meal plan.
Meal 1
| Cod | 10 oz |
| Whole eggs | 2 |
| Oatmeal | 2 cups |
Meal 2
| Cod | 8 oz |
| Sweet potato | 12 oz |
| Veggies | 1 cup |
Meal 3
| Chicken | 8 oz |
| White rice | 2 cups |
| Veggies | 1 cup |
Meal 4
| Cod | 8 oz |
| Rice | 2 cups |
| Veggies | 1 cup |
| Fish oil | 1 tbsp |
Meal 5
| Steak | 8 oz |
| Baked potato | 12 oz |
| Spinach salad | as per need |
Meal 6
| Cod | 10 oz |
| Rice | 2 cups |
| Salad | side meal |
Meal 7
| Casein protein | 30 grams |
| Egg-white omelet | 10 |
| Veggies | 1 cup |
| Omega-3 fish oil | 1 tbsp |
Conclusion
Rock Dwayne Johnson’s workout routine and diet plan have muscle strength and fitness. He has intensity in his workouts because of his solid and sturdy body. If you want to make your body like him, then explore Rock Dwayne’s workout and diet plan in detail, so you choose which things go good with your body. Happy workout and dieting!
References:
1- Instagram (featured image)
