Discover the Diet Plan and Fitness Workout Routine of Dwayne Johnson ‘The Rock’

How many of us have enjoyed watching The Rock on WWE? How many of us have enjoyed his finishing manoeuvre ‘The Rock Bottom’ and his famous catchphrases? Dwayne Douglas Johnson, also better known as ‘The Rock’, is an American actor, producer and a professional wrestler. He was born in California, on May 2nd 1972. The first third- generation superstar in the history of the WWE, he was destined for sports and entertainment.

Dwayne Johnson workout body
Dwayne Johnson workout body

His standout from the University of Miami Football Club for which he played, opened the doors to a promising future in wrestling.  He is the son of Former WWE Hall of Famer Rocky Johnson, and the grandson of Peter Maivia. Needless to say, wrestling is in his genes!

Since the time he set foot in the ring, he has won eight WWE Championships. He was the youngest Intercontinental Champion wrestler and the youngest WWF Champion of his time. He also had started pursuing a career in acting while he was a wrestler. He broke into mainstream soon after and there has been no turning back. Today, he is one of the richest actors in Hollywood.

dwayne johnson hollywood pics
dwayne johnson hollywood pics

Johnson played several mainstream roles in blockbuster movies such as ‘The Mummy Returns’, ‘G.I. Joe: Retaliation’ and the Fast and Furious series. He has hosted several reality shows and led WWE episodes. His hit movies ‘Fast and Furious’ and ‘San Andreas’ upped his net worth to 125 million $ and put him on number 19 on the Forbes’ list of 100 highest- earning celebrities. His movie ‘Jumanji’ is the most awaited release of 2017.

gym workout regime for dwayne johnson
gym workout regime for dwayne johnson

One of his notable appearances was his title role in ‘Hercules’. He is a beast, but all of this doesn’t come without a price. He spends endless hours in the gym and he is very serious about his diet and nutrition. For his role, he had increased the intensity of his workout, as a result of which he has an extremely fit and ripped body.  

best workout pics of dwayne johnson
best workout pics of dwayne johnson

These were his words, “When you’re playing a character like the son of Zeus, you only get one shot”. For the movie, he had to workout at 4 AM, six days a week. However, he goes to the gym between 3 AM and 5 AM on days when he is not working. He doesn’t like excuses and he thinks there is no wasted time or effort when it comes to working out, and he’s fully focused.

dwayne johnson best body pic
dwayne johnson best body pic

He believes that getting big doesn’t come without proper nutrition. The food you eat will provide you with the energy required to perform your workout. It is the key to achieve the perfect body that you’ve always dreamed of. It will help you build your body according to the goals, maintain your weight or build muscle. Nutrition is what fuels your body, which is measured in calories. The way you take your nutrients will determine what kind of body you obtain. Ever wondered how The Rock got so big? This is his secret. “The secret is giving your body what it needs to be able to put on so much weight so quickly. For one, that means eating. You have to eat like crazy if you want to gain 20 pounds in 4 weeks; there is no way around that. “

 

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body stats of dwayne johnson the rock
body stats of dwayne johnson the rock

His Vital Body Stats or measurements are :-

Chest – 50 inches

Waist – 35 inches

Arms / Biceps – 20 inches

Legs / Thighs – 31 inches

Height:- 6 ft 5 in or 196 cm

Weight :- 119 kg or 262 pounds

 

Macronutrients are the nutrients which are required by the body in large amounts.  So it is of prime importance that you define the right macronutrient ratio according to the kind of body you want to get. The Rock eats meals within 2 – 3 hours of interval between the meals, 7 times a day. And there is a large ratio of carbohydrates, proteins and fats in his meal. 

 “Can you smell what The Rock is cooking?”

Meal 1 :- 280g Steak Filet, 4 Egg Whites & 140g Oatmeal

Meal 2:- 220g Chicken, 2 Cups White Rice, 1 Cup Broccoli

Meal 3:- 220g Halibut, 2 Cups White Rice, 1 Cup Asparagus

Meal 4 :- 220g Chicken, 1 Cup Broccoli, 350g Baked Potatoes

Meal 5:- 220g Halibut, 1 Cup White Rice, 1 Cup Asparagus

Meal 6:-280g Steak Filet, 250g Baked Potatoes, 1 Salad

Meal 7:- 30g Casein, 10 Egg Whites

 

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Dwayne Johnson workout body and muscular pics
Dwayne Johnson workout body and muscular pics

It’s not just the calories you take, but also the calories you burn, to achieve that chiselled and ripped body.

Monday: Chest

Cardio:  50 minutes

Dumbbell Bench Press: 4 sets x 10 to 12 reps

Flat Bench Cable Fly: 3 sets x failure

Barbell Bench Press: 4 sets x 10 to 12 reps

Incline Dumbbell Press: 5 sets x 10 to 12 reps

Low Cable Crossover: 4 sets x 10 to 12 reps

Barbell Incline Bench Press: 3 sets x 10 to 12 reps

Dwayne Johnson, the rock workout tips and fitness routine
Dwayne Johnson, the rock workout tips and fitness routine

Tuesday: Legs

Cardio:  50 minutes

Leg Press: 4 sets x 25 reps

Barbell Walking Lunge: 4 sets x 25 reps

Leg Extension: 3 sets x 20 reps

Seated Leg Curl: 3 sets x 20 reps

Smith Machine Calf Raise: 3 sets x failure

Thigh Abductor: 3 sets x 15 reps

Barbell Lunge: 3 sets x 20 reps

dwayne johnson gym routine and body pics
dwayne johnson gym routine and body pics

Wednesday: Arms & Abs

Cardio:  50 minutes

Barbell Curl: 4 sets x 10 to 12 reps

Hammer Curl: 4 sets x 10 to 12 reps

Spider Curl: 4 sets x failure

Triceps Pushdown: 3 sets x 10 reps

Dips: 3 sets x failure

Hanging Leg Raise: 4 sets x 20 reps

Rope Crunch: 4 sets x 20 reps

Russian Twist: 4 sets x 20 reps

gym workout body building dwayne johnson
gym workout body building dwayne johnson

Thursday: Back

Cardio:  50 minutes

Lat Pulldown 4 sets x 10 to 15 reps

Barbell Deadlift: 4 sets x 10 to 15 reps

Barbell Shrug: 4 sets x 15 reps

Wide Grip Pull-Up: 4 sets x 15 reps

Hyperextension: 4 sets x 15 reps

One-Arm Dumbbell Row: 4 sets x 15 reps

Inverted Row: 3 sets x failure

Friday: Shoulders

Cardio:  50 minutes

Dumbbell Shoulder Press: 4 sets x 12 reps

Dumbbell Front Raise: 4 sets x 12 reps

Dumbbell Side Raise: 4 sets x 12 reps

Standing Military Press: 4 sets x 12 reps

Reverse Flye: 4 sets x 10 to 15 reps

Saturday: Legs

Cardio:  50 minutes

Leg Press: 4 sets x 25 reps

Barbell Walking Lunge: 4 sets x 25 reps

Leg Extensions: 3 sets x 20 reps

Seated Leg Curls: 3 sets x 20 reps

Smith Machine Calf Raise: 3 sets x failure

Thigh Abductor: 3 sets x 15 reps

Barbell Lunge: 3 sets x 20 reps

Dwayne Johnson, the rock inspirational quotes
Dwayne Johnson, the rock inspirational quotes

Goes without saying, this is a Herculean effort. If there could be one thing that he believes in is that you only get what you’re willing to put in. This explains his sheer dedication in spending time and energy to make sure that the transformation is commendable and he is at his peak. He believes that playing Hercules is not only the biggest role in his career, but also his dream come true. “Success isn’t always about ‘greatness’. It’s about consistency. Consistent hard work gains success. Greatness will come.” And if a man, as busy as Johnson can do it, you can too!

Iyshwaryalakshmi Ravi

Iyshwaryalakshmi Ravi

Iyshwarya is learning to rediscover herself at NMIMS, Mumbai. She is from Chennai, the city with many wonders. She graduated in 2014 majoring in IT.She is passionate about technology and wrote for the technology column while at college.
She loves coffee and believes there is nothing more fulfilling than a piping hot cup of filter kaapi. She is learning to know her way around the kitchen. She believes in minimalistic life and is a writer by choice. In her free time, she loves to travel and trek.
Iyshwaryalakshmi Ravi

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15 Comments on Discover the Diet Plan and Fitness Workout Routine of Dwayne Johnson ‘The Rock’

Akul Raina said : Guest Jul 28, 2017 at 6:12 PM

Worth a read for people who want to achieve something in life. Beautifully written with lot of details regarding THE ROCK workout and diet. I know the where the last is from :p

Karthik said : Guest Jul 26, 2017 at 5:41 AM

Detail oriented article. It was a good choice to write about The Rock given his ever growing popularity. Authors commiment to give apt and conscise details is evident made this a great read!

A. said : Guest Jul 26, 2017 at 2:21 AM

A level of research and attention to detail that parallels the intensity of the rock himself! A worthy read for any fitness buff.

Prathibha said : Guest Jul 26, 2017 at 2:13 AM

Wonderfully composed an article on the diet plan!

Perumal said : Guest Jul 26, 2017 at 2:06 AM

If there could be one thing that he believes in is that you only get what you willing to put in. ( Powerful). I just grew up by seeing him in WWF to WWE and then to F&F. He never fails to inspire. Huge round of applause author for a well articulated article.

Surya said : Guest Jul 26, 2017 at 1:25 AM

An interesting narrative and very informative. Good work!

Aswini said : Guest Jul 25, 2017 at 8:04 PM

So beautifully written. Such an Inspiration 😄

Vaishnavi said : Guest Jul 25, 2017 at 7:27 PM

Well structured piece of work!

Ithihas Reddy said : Guest Jul 25, 2017 at 7:12 PM

Well written

admin said : administrator Jul 25, 2017 at 7:11 PM

Thanks nikhil, We will surely keep you engaged with such interesting articles

Nikhil said : Guest Jul 25, 2017 at 7:05 PM

Two things about this article stick out - A - The author is so expressive it's like he knows Johnson well enough to have witnessed him work out personally. This is witnessed in a detailed description of his diet and workout plan which is extremely informative to read. 2- The author comes across as genuinely interest in the topic of the article and my just doing it out of pure necessity. Keep it up!

Shrey said : Guest Jul 25, 2017 at 6:53 PM

Inspiring write up on 'The Rock'. Never knew there's so much of effort put into body building.

Nikhil said : Guest Jul 25, 2017 at 6:49 PM

Such articulated writing!

Sai venkatesh said : Guest Jul 25, 2017 at 6:10 PM

Well written, simple and elegant .Surely a bookmark for the Rock fans.Must read.

Purvika said : Guest Jul 25, 2017 at 6:06 PM

An apt and detailed description ! Inspiring article on Dwayne Jhonson.