Dwayne Johnson, aka The Rock, is the messiah of the fitness world. Many people all over the globe are inspired by his massive, bulkier body, which could be elusive for many who dream of gaining the supermassive built.
Dwayne Johnson aka The Rock has already gained hiatus in every area of his career field, whether it is WWE, Football, or Hollywood. He is visible with his strong and dominating presence inside the ring and on the screen. He has a massive following of 351M followers on Instagram.
The fitness eyes couldn’t roll their eyes from the image of The Rock, whenever he stood in a crowd, he overshadowed everyone standing near him. The Rock was gifted with that physique, he earned it via hard work, strong determination, and dedication, which makes every inch of his body bulky and muscular.
Today, many young and adult fitness lions want to build a physique like “The Rock,” but it is not easy for many; it requires rigorous training and discipline.
We are going to disintegrate the daily workout plan and diet routine of “The Rock” Dwayne Johnson.
Dwayne Johnson aka “The Rock” Workout Plan
Dwayne Johnson is the icon of fitness and massive build. Everyone who wants to become their own “Hercules” needs to closely work out the routine of Dwayne. Dwayne maintains his physique according to the demands of the movie.
He is a notable example of maintaining discipline between his workout routine and the role he played in movies.
Rock put himself into an intense workout routine with heavy weights, and cardio lifting for six days a week. On the seventh day, he prefers to rest and eat a cheat meal.
Before delving into Dwayne Johnson’s workout routine as a precautionary measure, I would suggest you look into your own body first. The Rock’s body weight is 6 foot 5 inches, and he is built like a truck. So, if you are ready to eat a large chunk of food daily and put yourself into the intense workout routine immediately, you should take the step slowly for the epic result.
Monday: Leg Day
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If we are talking about Dwayne Johnson, you already saw his leg, it gives us simulation thoughts that it resembles any one of Dinosaur’s muscular legs that is ready to crush his nemesis.
To gain that strength, he gains leg muscle strength by doing barbell walking lunges for better balance and coordination of the legs. The single-leg squats for strength and stability include a Romanian deadlift for strong hamstrings. Other sets of leg work are also important for balance and lower body development.
Remember to try to make sure you maintain a proper posture while doing the squats and slowly allow yourself to lift heavy weights.
List of the leg exercises Rock do it every Monday
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- 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
Tuesday: Chest
Dwayne Johnson’s whole body is carved with tight muscles and a heavy build. His heavily built chest defines how many reps and sets he puts himself in to develop a muscular tough chest. To build the mass and strength in his upper chest he included the incline dumbbell press. For his lower chest, he does decline barbell bench press to engage your lower chest and complete your chest workout. He also adds the sets of machine and cable flyes to squeeze his pecs.
List of The Rock exercises that strengthen his chest -:
Run on Treadmill – 30-50 minutes
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- Barbell Bench Press – Medium Grip – 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
Wednesday: Back
Dwayne Johnson incorporates barbell row, and arm dumbbell row to strengthen his back. Then, incorporate the face pull exercise for upper back posture. Then he does Romanian Hamstring to engage your lower back. Then finish the back exercise with a hyperextension workout with failure to strengthen your spine muscle and enhance spine stability.
Rock Incorporate different exercises for his back to gain stamina
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- 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
Thursday: Leg Day
It is another leg day for Rock, who incorporates similar sets and reps in a proper form so he can break his limit.
Run on Treadmill – 30-50 minutes
- Eat Breakfast
- 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
Friday: Shoulder
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- Rock bulldozed shoulders required sets of multiple shoulder workouts that included the Barbell overhead press, front dumbbell raise, side lateral raise standing military press, etc.
- Run on Treadmill – 30-50 minutes
- Eat Breakfast
- 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
Saturday: Arms & Abs
Dwayne Johnson’s arms and abs are highly masculine build his biceps with the sets of biceps curls, skull crusher, and hanging leg lifts to strengthen your core, rope crunches to target those abs, and finish off with Russian twists.
Run on Treadmill – 30-50 minutes
- Eat Breakfast
- 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
Sunday: Cheat and Leisure Time
Dwayne Johnson whose life completely dwells on the workout, diet, and movie scenes gives himself enough resting time on Sunday. He indulges himself in cheat meals and zero workout plans.
Precaution:
Rock has a body that is extremely tough like steel, muscle strong like any tough stone so be wary when you start to follow his regimen because every person’s body stamina is different than others. It is important to work under the perfect weight trainer to maintain perfect posture and balance of your body to avoid unnecessary sprain in your muscles.
Dwayne Jhonson or Rock Diet Plan – The Giant Meals That No One Dare to Eat
Dwayne Jhonson aka the Rock is adamant followers of the Protein. He avoids junk and processed food to achieve his fitness goal. He is the incarnation of the ancient warrior and king Hercules who is known for his giant body and massive build. To maintain his fitness he eats lots of protein and carbohydrates for a daily dose of energy.
Do you think that Rock loves veggies too, so yes he included lots of veggies that help him in his weight loss journey. His daily meal is five meals per day, which is quite a high number of calories.
The Rock’s attitude towards his food is to eat a big chunk of food and work like a champ. Dwayne Johnson’s diet plan graces his Instagram feeds with juicy steak and garnished eggs that any person with a high taste of juicy flavors couldn’t resist that flavor-rich diet.
In his 2014 movie Hercules he ate as much protein as possible. His giant diet consists of 7 meals per day, pay attention buddies I am talking about the meals, and one meal equals to 2,100 calories. So you can imagine how hard he works to hit the gym, take a balanced meal, and complete his movie project at the same time.
You can see his Instagram feed so you’ll be amazed to see the large chunk of his diet consisting of high protein that includes codfish, eggs, steak, and bacon. Another proportion is left for the veggies and grains.
Dwayne Johnson aka The Rock Five Day Meal Plan: This is his daily diet plan he follows by his chest.
Meal 1 #
- 10 oz steak
- 2 cups oatmeal
- 3 egg whites
- 1 whole egg
- 1 glass of watermelon juice
Meal 2 #
- 2 servings chicken
- 2 bell peppers
- 3 cups mushrooms
- 3 cups broccoli
- 1 protein shake
Meal 3 #
- 8 oz salmon
- 8 asparagus tips
- 2 whole eggs
- 2 cups rice medley
- 3 cups broccoli
Meal 4 #
- 10 oz steak
- 3 baked potatoes
- 8 asparagus tips
- 1 glass of orange juice
Meal 5 #
- 20 grams casein protein
- 10 egg whites
Rock Giant’s diet plan for his movie Hercules, where he ate like a giant fish only protein-protein, carbohydrates, and veggies.
Meal 1 #
- 10 oz cod
- 2 whole eggs
- 2 cups of oatmeal
Meal 2 #
- 8 oz cod
- 12 oz sweet potato
- 1 cup veggies
Meal 3 #
- 8 oz chicken
- 2 cups white rice
- 1 cup veggies
Meal 4 #
- 8 oz cod
- 2 cups rice
- 1 cup veggies
- 1 tbsp fish oil—122
Meal 5 #
- 8 oz steak
- 12 oz baked potato
- spinach salad
Meal 6 #
- 10 oz cod
- 2 cups rice
- salad
Meal 7 #
- 30 grams casein protein
- 10 egg-white omelet
- 1 cup veggies (onions, peppers, mushrooms)
- 1 tbsp omega-3 fish oil
Precaution: Stay on Your Calorie Number
Dwayne Johnson’s diet plan includes more than 5,000 calories/Day, which is not normal for the average human being who can consume up to 2,100- 2,500 calories per day.
American Dietary Guideline acceptable daily nutrition per day consumes 45-65% of total daily calories from carbs, 10-35% from protein, and 20-35% from fat.
Rock diets are rich in protein and carbohydrates and less in fats. The more he consumes all the calories used in his tight workout routine that helps in building the muscles. His iron-class muscles need that amount of extra calories.
You can try his diet but first check out your body weight, body size, and daily intake of calories.
The Rock aka Dwayne Johnson Daily Supplement
Celebrities can not live without the supplements, their high demand of shootings and hardcore workouts require pools of supplements. Rock aka Dwayne Jhonson is also not untouched by the beneficial impact of supplements and he didn’t shy away by revealing that he takes supplements to gain a massive build.
Here are some sets of supplements he added daily to his routine to gain extra strength outside of the foods. Another important thing he is very passionate about is his energy booster drink, which is none other than his own brand company Zoa Energy drinks
Whey & Casein Protein
Taking up those oz of protein in the form of shakes is essential for many workout freaks. It is recommended that you should take up to 0.8 grams of protein for every single kilogram you weigh.
Fish Oil
Omega fatty acids are the essential fatty acids to boost your heart and brain health. Remember you are the gym goers so for the proper functioning of the heart Omega fatty acid is necessary. Dwayne Johnson adds this to his daily diet regime.
Creatine
Rock takes creatine supplements to propel the muscle energy.
Pre-Workout Supplement
Rock takes pre-workout supplements after waking up, do you know what pre-workout supplements are -: Vitamin B-12, and B3 for increased energy.
Conclusion
Dwayne Johnson is the live example of Hercules, who had a truck size built. His life completely revolves around the gym and diet. His diet experts plan his diet based on scientific facts so he can eat as much protein as possible to work out more.
His diet includes carbohydrates, more protein, and veggies that are loaded with enough antioxidants and less fats. Rock diet includes more than 5,000 calories/Day, which is not normal for the average human being who can consume up to 2,100- 2,500 calories per day.
American Dietary Guideline acceptable daily nutrition per day consumes 45-65% of total daily calories from carbs, 10-35% from protein, and 20-35% from
Lifting heavy weights and doing extra workouts will needed for bulky muscles. His concrete determination and dedication to maintain his toned physique required round-the-clock discipline. His notion is simple epic physique needs epic workout.
