Home » FITNESS » The Rock Complete Workout Routine and Diet Plan

The Rock Complete Workout Routine and Diet Plan

The Rock Workout and Diet Plan” Perhaps the most recognizable movie star in the entire globe is Dwayne Johnson.

The A-list actor is among the most paid performers of all time, with his films earning over $15 billion globally. In 2016, he was recognized as the highest paid actor in the world. Although actors have been known to bulk up for roles, Johnson’s acting career has been distinguished by his genuinely amazing physique.

The leading man needs to maintain his weight and physical fitness because he is playing a number of intense action roles.

Although he wasn’t exactly slacking off, Johnson recently increased his level of fitness in anticipation of his next film, “Black Adam,” gaining more muscle than ever in what he described as the “Hardest undertaking of my entire career physically as well as psychologically.

Valuable at every moment. So how does the fifty-year-old manage to stay in top physical shape? Few people work out as hard as Dwayne Johnson does at the gym, and when it comes to dieting, the key is to “treat yourselves, my friends—don’t cheat yourselves.”

The Rock’s Workout Plan

The Rock doesn’t work out at just any gym; instead, he primarily works out in his massive Miami home gym, dubbed “The Iron Paradise.” When he travels, a team sets up a mobile gym with literally tons of equipment, ensuring that he never skips a session.

Johnson has maintained a fairly consistent schedule in advance of Black Adam, even if his weekly schedule is subject to alter based on forthcoming roles and the particular appearance he needs.

Before heading to the gym later in the day, Johnson starts each day with an hour-long, intense cardio workout to wake up his muscles and work up a decent sweat.

Johnson works his biceps and back at the beginning of the week. On Tuesday, he will train his shoulders, and then a arduous upper body and belly exercises on Wednesdays, a second test for his back and biceps on Thursdays, a focus on chest and triceps on Fridays, and a rigorous leg workout to round off the week that he refers to as “the hardest workout” of them all on Saturday.

Johnson has the option to take a day off on Sundays and indulge in as much food as he wants.

A normal week would be:

  • Monday: Biceps and back
  • Shoulders on Tuesday
  • Wednesday: Abs and upper body
  • Thursday: Biceps and the back
  • Friday: Triceps and chest
  • Legs on Saturday
  • Sunday is a day off or cheat.

Johnson has emphasized the advantages of utilizing “giant sets,” as often combining two workouts into a superset is insufficient. In order to maximize volume and intensify the burn, Johnson attempts to spend as little time as possible resting during his whole workout.

Back and Biceps

After learning about The Rock’s training regimen, it’s time to discover the exercises and methods he employs to maximize his muscle growth and preserve his A-list body. Let’s start with his routine for the biceps and back.

Johnson exercises the combined muscular groups twice a week. The rear half of the exercise consists of one continuous superset, or mega set, with little to no break in between. This is a great technique to increase the intensity of a workout and squeeze a longer session into a shorter amount of time.

According to Johnson, “I’ll move on to my biceps after my whole back workout, which consists of all supersets, so there is a lot of blood and volume being pumped into the muscle.”

The Rock works out his biceps and back:

Four sets of pullups until failure

Rows of dumbbells with one arm (4 sets of 12 on each side)

Double-arm rows for hammer strength (4 sets of 12)

Lat pulldowns: four sets of twelve

Cable rows with four drop sets that fail

Dumbbell shoulder shrugs (4 sets of 12)

Four sets of twelve back hyperextensions

Fourteen dumbbell curl sets

Hammer curls: four sets of fifteen

Preacher curls, four sets of fifteen

Johnson just posted a video to Instagram featuring his preacher curl form. Preacher curls, which restrict natural motion, isolate your arms, and make your biceps work without the assistance of your shoulders and core, are an excellent workout for developing larger biceps.


In anticipation of Black Adam, The Rock shared on Instagram the main goals of his midweek shoulder workout. “This particular workout for shoulders is designed to maximise the blood volume right out of the gate and also make sure that the rep range is still in a place where we’re still fine-tuning all the etching and all the detail of the muscle,” “he wrote.

The Rock worked out his shoulders:

  • Four sets of twelve shoulder presses
  • Shoulder press with a seated dumbbell (4 sets of 12)
  • Dumbbell lateral flys while standing (4 sets of 12)
  • Lateral rises with a single arm cable (4 sets of 12 on each side)
  • Dumbbell flyes in reverse (4 sets of 12)
  • Dumbbell lateral raise bent over (4 sets of 12)


Not for The Rock, but for any entire training plan, abs are a frequently overlooked component. Johnson recently revealed to NFL player and “brotha in grind” Aaron Donald how hard they worked out on their abs.

The Rock’s ab sequence:

  • Rope crunch (thirteen sets).
  • Three sets of twenty Russian twists
  • Leg lifts while hanging (3 sets of 20)
  • Three sets of ab wheel rollouts before failure
  • Triple Crunches (thirty sets total)
  • Three sets of 25 reverse crunches

After an intense ab workout, Johnson normally follows it up with a varied upper body workout to keep the rest of his body burning.

Chest and Triceps

Johnson uses a lower volume, but equally intense, chest and triceps workout by utilizing giant sets once more.
The Rock’s chest and triceps workout consists of the following exercises:

  • Dumbbell fly’s (3 sets of 10)
  • Chest press (3 sets of 10)
  • Incline dumbbell press (3 sets of 10)
  • Chest dips (3 sets to failure)
  • Tricep pushdowns (3 sets of 15)
  • Tricep overhead extension with rope (3 sets of 15)
  • Skull crushers (3 sets of 12)

The chest half of the workout consists of one giant set with four exercises, while the tricep half is likewise made up of giant sets, with three exercises that target the various heads of the tricep for a well-rounded workout.


The hardest workout for The Rock is his leg routine, which he keeps for the end of the week. He ups the ante on large sets by finishing them with slow repetitions to increase the amount of time under tension.

The Rock’s thigh exercise:

  • Four sets of 25 leg presses
  • Dumbbells, barbells, or walking lunges (4 sets, 25 steps)
  • Leg press vertically (4 sets of 25)
  • Sumo squats with a pit shark (4 sets of 15)
  • Four sets of twelve hamstring curls
  • Calf lifts while standing (4 sets of 50)

Johnson claims that because it enables him to switch up which side he works, he enjoys performing leg presses with two legs. It’s crucial to use chains to increase resistance when performing lunges, providing you greater value in an already challenging workout.

The Rock’s Diet Plan

The Rock’s 6,000-calorie diet is unsustainable for most people, and his well-known once-a-week cheat day is legendary. Johnson frequently states that “Treat yourself, don’t cheat yourself” when it comes to cheat meals.

These foods help the Rock maintain his rock-hard physique.

Johnson disclosed to Delish his daily eating regimen and how it has changed over time. He admitted that he doesn’t eat nearly as much as he did when his wrestling career was at its peak: “I was eating many pounds of food per day, including a lot of cod.”

“I was consuming between 6,000 and 8,000 calories a day at that time.” Even the most daring eaters would still find Johnson’s diet difficult, he now consumes roughly six meals per day.

The Rock’s Six Meal a Day Diet:

Breakfast: The Rock begins his day with eggs and bacon with a side of oatmeal topped with fruit and nuts.

Second breakfast: He’ll have some chicken with rice or another quick-acting carb to help with digestion following an early workout.

Lunch is usually rice and a side of greens accompanied by chicken, buffalo, or fish.

Second lunch and supper are the same as first lunch and dinner, although Johnson typically switches up the protein between chicken, buffalo, and salmon.

Supper: To burn off extra calories before going to bed, The Rock likes to have an additional meal at the end of the day that consists of protein, carbohydrates, and greens.

Johnson also stays hydrated in between by consuming enough water to drown a fish exercises, ranging from eight to eleven liters daily.

Cheat Day

Every Sunday, The Rock sets aside time for a cheat day. His frequent social media posts about his enormous cheat meals serve as a testament to the advantages of rewarding oneself.

A platter of Hawaiian breakfast biscuits, a side dish of cornbread muffins, a stack of coconut banana pancakes, a tray of omelette cooked with twelve eggs, and turkey bacon were all part of the breakfast cheat feast that Johnson recently revealed.

The Rock’s homemade coconut banana pancakes, topped with maple syrup and peanut butter, are his favorite cheat food. Posting about the dinner on Instagram, he wrote, “My weekly ‘experience’.” My friends, enjoy your cheat meals; you deserve them.


In conclusion, Dwayne Johnson’s dedication to fitness and his disciplined workout regimen, coupled with his carefully curated diet plan, showcase a commitment to maintaining peak physical condition.

His approach of incorporating intense workouts, strategic rest days, and indulgent cheat meals underscores the importance of balance and self-reward in achieving and sustaining optimal health and fitness.

Johnson’s consistent message of “Treat yourself, don’t cheat yourself” serves as an inspiration for individuals striving to achieve their fitness goals.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *