The Rock’s Diet and Workout Plan

For Dwayne Johnson aka The Rock, workouts and a diligent diet are quite simply a way of life. Accordingly, the California-born college athlete turned WWE sensation turned A-list movie star cuts a truly impressive figure, as anyone with working eyeballs and access to a screen can attest. And while some of that mean muscle came naturally, the bulk of it results from next level dedication in every conceivable department. That said, he still makes room for the occasional cheat day. Something tells us he earned it.

To play the son of Zeus in the upcoming blockbuster “Hercules”, Dwayne “The Rock” Johnson took his training to an entirely new level. In his recent interview he told Diet and Exercise routine

Diet plan

The 43-year-old revealed his mammoth regime, which usually begins at 4am, to Muscle and Fitness magazine, to the amazement of his fans.

In between his dishes – which consist of a range meats, eggs, rice and vegetables – he also finds time to work out. 

Walt Hickey from the website FiveThirtyEight, it adds up to 2.3 pounds of cod and 12 eggs, plus a hefty portion of steak and chicken.

Breakfast

  • 10 oz / 280g cod
  • 2 whole eggs
  • 2 cups oatmeal

Morning Tea/Snack

  • 8 oz / 230g cod
  • 12 oz / 340g sweet potato
  • 1 cup veggies

Lunch

  • 8 oz / 230g chicken
  • 2 cups white rice
  • 1 cup veggies

Afternoon Tea

  • 8 oz / 230g cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil

Dinner

  • 8 oz / 230g steak
  • 12 oz / 340g baked potato
  • spinach salad

When The Rock starts training for a big role, he throws in two additional meals to keep him on track.

Additional Meal 1

  • 10 oz / 280g cod
  • 2 cups rice
  • salad

Additional Meal 2

  • 30g casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

As for his cheat meal…

  • 12 Pancakes, 4 Pizzas, 21 Brownies
  • 5 Pints of Ice Cream
  • Banana Chocolate Chip Pancakes, Tequila
  • 5 Milk Chocolate, Salted Caramel Cookies
  • 2 Bacon Cheeseburgers, “Midnight Sugar Train” (baked goods galore)
  • 6 Sushi Platters, Plate of Cookies
  • 8 Slices of French Toast, Apple Pie
  • 2 Turkey Subs, Fudge Brownies
  • 1kg Steak with a Loaded Baked Potato
  • Chocolate Fudge Ice Cream “Sammich”
  • French Toast Smuuuthaad with Peanut Butter paired with his own tequila brand Teremana

The Rock’s Workout Plan

Monday: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extensions – 3 sets x 20 reps
  • Barbell Squats – 4 sets x 12 reps
  • Hack Squats – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curls – 3 sets x 20 reps
  • Thigh Abductor – 4 set x 12 reps

Tuesday: Back

  • Running 30-50 minutes – outside or on a treadmill
  • Wide-Grip Lat Pulldown – 4 sets x 12 reps
  • Bent-Over Barbell Row – 4 sets x 12 reps
  • One Arm Dumbbell Row – 4 sets x 12 reps
  • Barbell Deadlift – 3 sets x 10 reps
  • Pull-Ups – 3 sets
  • Dumbbell Shrug – 4 sets x 12 reps
  • Inverted Row – 3 sets
  • Hyperextension – 4 sets x 12 reps

Wednesday: Shoulders

  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Shoulder Press – 4 sets x 12 reps
  • Standing Military Press – 4 sets x 12 reps
  • Front Dumbbell Raise – 4 sets x 12 reps
  • Side Lateral Raise – 4 sets x 12 reps
  • Reverse Machine Flyes – 4 sets x 15 reps
  • Seated Bent Over Rear Delt Raise – 4 sets x 12 reps

Thursday: Arms/Abs

  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Bicep Curl – 4 sets x 15 reps
  • Hammer Curls – 4 sets x 15 reps
  • Spider Curl – 4 sets x 12 reps
  • Triceps Pushdown – 4 sets x 15 reps
  • Overhead Triceps – 3 sets x 15 reps
  • Hanging Leg Raise – 4 sets x 20 reps
  • Rope Crunch – 4 sets x 20 reps
  • Russian Twist – 4 sets x 20 reps

Friday: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extension – 3 sets x 20 reps
  • Barbell Squat – 4 sets x 12 reps
  • Hack Squat – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curl – 3 sets x 20 reps
  • Thigh Abductor – 4 sets x 12 reps

Saturday: Chest

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Bench Press, medium grip – 4 sets x 12 reps
  • Incline Dumbbell Press – 4 sets x 12 reps
  • Dumbbell Bench Press – 4 sets x 12 reps
  • Flat Bench Cable Flyes – 4 sets x 15 reps
  • Incline Hammer Curls – 4 sets x 12 reps
  • Dips, Chest Version – 4 sets x 10-12 reps
Love Shayeri English/Hindi
Nazre Karam Mujh Par Itna Na Kar,Ki Teri Mohabbat Ke Liye Baagi …
Ishan Gymholic 6 week gain diet plan
Ishan Qureshi well known as Ishan Gymholic is a famous Fitness Consultant …

1 thought on “The Rock’s Diet and Workout Plan

Leave a Reply

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

%d bloggers like this: