The Rock Workout Routine & Diet Meal Plan 2024

Former football player and WWE professional wrestler turned Hollywood superstar, Dwayne “The Rock” Johnson, is renowned for his commanding presence on the silver screen and his chiseled physique. Unwavering in his dedication to maintaining his body, Johnson’s workouts and diet are legendary.

As a leading figure in the entertainment and fitness industry, Johnson understands that his commitment to his body is essential for his career. With days dedicated to different muscle groups such as a leg day workout or a chest workout, he is able to maintain his epic human body form. 

This article delves into The Rock’s workout routine and diet plan, showcasing The Rock’s drive and determination that define his journey toward physical greatness.

The Rock Workout Routine Plan

Dwayne Johnson’s career is dependent on his diet and workout routine. Given his resources and time, he is constantly fine-tuning his lifestyle to meet the demands of each movie role. He dedicates substantial hours to the gym to maintain peak physical condition.

In order to maintain his 6-foot-10-inch 270-pound physique, Dwayne Johnson’s workout routine is a rigorous 6-day split. Hitting each different muscle group once per week^[1] allows him to take those muscle groups to failure and then give them ample time to recover for the next workout.

He uses a set and rep scheme that changes based on the specific exercise and uses a variety of free weights and barbells to add variety. Here’s an example of The Rock workout plan:

Monday: Leg Day

Start with the leg press to target your quads, hamstrings, and glutes. Then, move on to barbell walking lunges for better balance and coordination. Don’t forget the single-leg hack squat for strength and stability. Barbell squats are a must for overall lower body development. Include Romanian deadlifts for strong and flexible hamstrings. Seated leg curls are perfect for isolation work, and finish off with the thigh abductor to tone your inner and outer thighs. Remember to maintain proper form and challenge yourself with progressively heavier weights.

Exercise	Sets x Reps
Leg press	4 x 20
Barbell walking lunge	4 x 20
Single leg hack squat	4 x 12
Barbell squats	4 x 12
Romanian deadlift	4 x 12
Seated leg curls	3 x 20
Thigh abductor	3 x 20

Tuesday: Chest

The next day is an intense chest workout routine that will help you achieve those impressive pecs. Start with the dumbbell bench press to build strength and mass in your chest muscles. Next, incorporate the incline dumbbell press to target your upper chest and create a well-rounded look. To really feel the burn, add flat bench cable flyes and machine flyes into your routine, focusing on squeezing your pecs at the peak of each rep. Finish off with the decline barbell bench press to engage your lower chest and complete your chest workout.

Exercise	Sets x Reps
Dumbbell bench press	4 x 20
Incline dumbbell press	4 x 20
Flat bench cable flyes	4 x 12
Machine flyes	4 x 12
Decline barbell bench press medium grip	4 x 12

Wednesday: Back

Start with the barbell row to target your entire back and build strength. Then, incorporate the one-arm dumbbell row to focus on unilateral development and create balance. Don’t forget to add face pulls to target your rear delts and upper back for improved posture. For some serious posterior chain activation, go for the Romanian deadlift to engage your hamstrings and lower back. Finally, finish off the workout with failure hyperextensions to strengthen your erector spinae muscles and enhance spinal stability. Remember to maintain proper form and push yourself to the limit.

Exercise	Sets x Reps
Barbell row	4 x 20
One arm dumbbell row	4 x 12
One-arm dumbbell row	4 x 20
Face pulls	4 x 12
Romanian deadlift	4 x 12
Failure hyperextensions	3 sets to failure

Thursday: Legs

It is another leg day. The exercises remain the same as Day 1, so give it your all. Remember to warm up properly, use proper form, and push yourself to the limit. Adjust the weights according to your ability and always listen to your body. Embrace the grind and get ready to unleash your leg power!

Exercise	Sets x Reps
Leg press	4 x 20
Barbell walking lunge	4 x 20
Single leg hack squat	4 x 12
Barbell squats	4 x 12
Romanian deadlift	4 x 12
Seated leg curls	4 x 20
Thigh abductor	4 x 20

Friday: Shoulders

Start your shoulder day workout routine with the mighty Barbell Overhead Press. Lift that barbell overhead, engaging those delts and upper back. Then, grab those dumbbells and conquer the Front Dumbbell Raise, targeting your anterior delts with each rep. Next up, unleash the power of the Side Lateral Raise, sculpting those medial delts for a well-rounded physique. Don’t forget about those traps – strike them with the Failure Dumbbell Shrug. Now it’s time for the Standing Military Press – an all-out assault on your entire shoulder girdle. Finish strong with the Rear Delt Cable Raise, giving your rear delts the attention they deserve.

Exercise	Sets x Reps
Barbell overhead press	4 x 12
Front dumbbell raise	4 x 12
Side lateral raise	4 x 12
Failure dumbbell shrug	4 sets to failure
Standing military press	4 x 12
Rear delt cable raise	4 x 12

Saturday: Arms & Abs

Start with Failure Incline Hammer Curls to target those biceps, then move on to Failure Triceps Pushdown to blast those triceps. Follow up with Bicep Curls for more bicep action, then hit the Skull Crushers to engage your triceps. For your abs, incorporate Hanging Leg Lifts to strengthen your core, Rope Crunches to really target those abs, and finish off with Russian Twists for a killer oblique workout

Exercise	Sets x Reps
Failure Incline Hammer Curls	4 x 12
Failure triceps pushdown	4 sets to failure
Bicep curls	4 x 12
Skull crushers	4 x 12
Hanging leg lifts	4 sets to failure
Rope crunch	4 x 20
Russian twists	4 x 20

Dwayne Johnson Diet: Five-Meal Diet Plan

Complementing his training regimen, Dwayne Johnson follows a clean, protein-rich diet that supports his fitness goals. Under the very watchful eye of his trainers and nutrition team, Johnson showcases a steadfast commitment to nurturing his health, solidifying his reputation as a symbol of discipline and determination.

The Rock avoids junk and processed foods and focuses on clean protein for muscle growth and development and complex carbohydrates to give him ample energy in the gym. Vegetables and superfoods for weight loss are also a mainstay in The Rock’s diet. 

The Rock normally eats five meals per day, but it is reported that when he was preparing for his 2014 movie Hercules, he would have seven meals per day consuming more than 4,000 calories! We’ve compiled an example of what The Rock eats in a day, then a glance at some of his favorite foods that he consumes for his legendary cheat meals.

Meal One

• English muffins.
• Buffalo meat.
• Protein pancakes.
• Oatmeal.
• Eggs.

Meal Two

• Rice or sweet potato.
• Chicken.

Meal Three

• Chicken or buffalo meat.
• Rice medley.
• Mixed greens.

Meal Four

• Cod or salmon.
• Mixed roasted vegetables.
• Baked potato.

Meal Five

• Chicken or buffalo.
• White rice.
• Leafy green vegetables.

Cheat Day

• French toast (His favorite).
• Two cheeseburgers with bacon.
• Fries.
• Cookies.
• Bagels and cream cheese.
• Pasta.
• Pizza.

The Rock’s Supplements

In addition to his epic meals, Dwayne ”The Rock” Johnson is adamant about taking supplements. Here’s a list of what he takes and their benefits:

Whey & Casein Protein

It is suggested that you eat 0.8 grams of protein for every kilogram that you weigh and this increases significantly when you are exercising regularly and drinking more protein shakes.

Fish Oil

Omega-3s are found in fish oil and are great for heart health to reduce blood pressure and arterial plaque.

Creatine

Creatine helps supply more energy to your muscles,^[2] promoting them to work harder. Check out another article explaining more about creatine and if it can help you lose weight.

Pre-Workout

The Rock is known to wake up quite early for his workouts and will take pre-workout for the extra boost. Pre-workout ingredients typically include caffeine and Vitamins B3 and B12 for increased energy.

Conclusion

To train and eat like Dwayne Johnson is definitely a full-time job, his entire day revolves around his next meal or workout! It isn’t feasible to expect all of us to follow Dwayne Johnson’s diet and workout, but we can focus on some key takeaways.

Lifting heavy weights improves body composition and properly feeding that body with lots of protein, clean carbohydrates, fruits and vegetables, and supplements is key.