Rock Dwayne Johnson’s Workout Routine and Diet Plan: Rock Dwayne Johnson’s Workout Routine and Diet Plan Dwayne Johnson, also known as “The Rock,” is an actor and professional WWE wrestler from the United States. He was born on May 2, 1972.
Rock Dwayne Johnson went on to become the most popular wrestler in the history of the sport. In Hollywood, he is known for films such as “The Scorpion King,” “The Rundown,” and “Fast and Furious (Series).”
As an actor, The Rock Dwayne Johnson’s workout routine is geared toward achieving a muscular physique. His workout focuses on Routine Dwayne’s massive and strong build in his films.
Rock Dwayne Johnson: Diet Plan
The Rock will be the first to tell you that heavy and difficult lifting is only half the battle when it comes to muscle building. You must also feed your body with the proper foods.
He was stuck with the five-meal-one-day diet when he wasn’t in training for a role like Hercules, for which he ate seven protein-rich meals per day.
Rock Dwayne Johnson Cutting Diet
- Meal 1: 10 scrambled egg whites, 24oz water, 3 rice cakes, 1 cup oatmeal or 3 servings cream of rice
- Meal 2: 6 oz skinless grilled chicken breast, 1 cup grits, 1 cup of steamed asparagus, 6 oz yams, 24oz water
- Meal 3: 6 oz tuna, 1 cup brown rice, 24oz water, 1 sliced cucumber
- Meal 4: 6 oz baked potato, 6 oz perch fillet, 1 cup barley, 1 cup steamed green beans, 24oz water
- Meal 5: 6 oz pork tenderloin, 6 oz sweet potato, 1 cup peas, 1 cup brown rice, 24oz water
- Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water
Rock Muscle Building Diet
- Meal 1 – 10 oz cod, 2 cups oatmeal, 2 whole eggs
- Meal 2 – 8 oz cod, 1 cup veggies, 12 oz sweet potato
- Meal 3 – 8 oz chicken, 1 cup veggies, 2 cups white rice
- Meal 4 – 8 oz cod, 2 cups rice, 1 tbsp fish oil, 1 cup veggies
- Meal 5 – 8 oz steak, spinach salad, 12 oz baked potato
- Meal 6 – 10 oz cod, salad, 2 cups rice
- Meal 7 – 30 grams casein protein, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil, 10 egg white omelet
Rock Dwayne Johnson Daily Diet Routine –
Meal 1
- Steak (oz)
- Oatmeal (cups)
- Egg Whites
- Eggs
- Watermelon Juice
Meal 2
- Chicken
- Bell Pepper
- Mushrooms
- Broccoli
- Protein Shake
Meal 3
- Salmon (oz)
- Asparagus
- Eggs
- Rice Medley
- Broccoli
Meal 4
- Steak (oz)
- Baked Potato
- Asparagus
- Orange Juice
Meal 5
- Casein Protein
- Egg Whites
Rock Dwayne Johnson: Workout Routine
Working for Rock and Roll isn’t one to flaunt his shirt. He also undergoes rigorous training to ensure that he is physically capable of performing as many stunts as possible, and that they appear as realistic as possible. Check out Dwayne Johnson’s Rock workout routine –
Monday Rock Dwayne Johnson Workout: Shoulders
- Seated Military Press Machine of 21 reps 3 Sets
- Dumbbell Lateral Raise of 8 reps 3 Sets
- Dumbbell Front Raise of 8 reps 3 Sets
- Rear Delt Cable Raise of 12, 10, 8, 6, 4 reps 5 Sets
- Hammer Strength Shrug of 12, 10, 8, 6, 4 reps 5 Sets
- Four Way Neck Machine of 10-12 reps 4 Sets
Tuesday Rock Dwayne Johnson Workout: Back
- Wide Grip Lat Pull-Down of 12, 10, 8, 6, 4 reps 5 Sets
- Close Grip Lat Pull-Down of 12, 10, 8, 6, 4 reps 5 Sets
- One Arm Seated Row Machine of 10-12 reps 4 Sets
- Back Extension of 15, 15, 12, 12 reps 4 Sets
Wednesday Rock Dwayne Johnson Workout: Rest Day
Thursday Rock Dwayne Johnson Workout: Legs
- Leg Press of 25, 20, 18, 16 reps 4 Sets
- Smith Machine Lunge of 10-12 reps 4 Sets
- Lying Leg Curl of 12, 10, 8, 6 reps 4 Sets
- Standing Calf Raise of 16 reps 6 Sets
Friday Rock Dwayne Johnson Workout: Arms
- Alternating Dumbbell Curl of 12, 10, 8, 6, 4 reps 5 Sets
- Preacher Machine Curl of 12, 10, 8, 6, 21, 21 reps 6 Sets
- Cable Triceps Extension of 12, 10, 8, 6, 20 reps 5 Sets
- Overhead Cable Extension of 12, 10, 8, 20 reps 4 Sets
- One Arm Reverse Grip Triceps Extension of 10-15 reps 2 Sets
Saturday Rock Dwayne Johnson Workout: Chest
- Incline Dumbbell Press of 12, 10, 8, 6, 4 reps 5 Sets
- Dumbbell Bench Press of 12, 10, 8, 6, 4 reps 5 Sets
- Cable Crossover of 10-12 reps 4 Sets
- Push-Ups of 10-15 reps 4 Sets
Sunday Rock Dwayne Johnson Workout: Rest
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