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

Last Updated on August 5th, 2017

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 2^nd 1972. The first third- generation superstar in the history of the WWE, he was destined for sports and entertainment.

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.

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.

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.  

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.

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. “

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

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

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

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

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

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!

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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.

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