The Rock is one of the most famous names in the history of WWE and one of the highest-paid actors but Is there something special about his diet?
Dwayne, “The Rock” Johnson, has been the most electrifying man in sports entertainment, and there has been some drastic transformation in his physique over the period. So naturally, a lot involves his diet and workout routine. So let us know about The Rock’s Diet and Workout Plan.
The Rock Workout and Diet
Over the years, Dwayne’s transformation has been incredible, and the most interesting is that he still makes way for an occasional cheat day. The best part about him is that he will always share the secrets to his success through a YouTube video or Instagram.
He even launched two short-lived reality shows called Hero and Wake up Call, where he motivates others towards physical and mental health transformation.
Johnson has been in beast mode for his new movie Black Adam. He has even mentioned on Instagram, “Been working tough dieting, training, and conditioning unlike any other role of my entire career.”
“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi, who keeps a very watchful eye, constantly fine-tuning our strategy daily.”
What does The Rock diet include in a day?
The Rock’s generally eats five meals a day. He eats every 2 to 3 hours, and if he’s preparing for a role, he eats seven meals.
Here is the list of 7 meals (h/t Man of Many)
Meal 1
- 10 oz cod
- Two 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
- Ten egg-white omelet
- 1 cup veggies (onions, peppers, mushrooms)
- 1 tbsp omega-3 fish oil
The Brahma Bull loves to have some cheat meals in terms of large pancakes, maple syrup, and fruits.
The Rock Workout plan
Dwayne is known for his heavy lifting, daily workouts, and heavy leg training as well. This is the list of all his workout plan.
Day 1: Legs
- 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, ten reps
- Seated Leg Curl – 3 sets, 20 reps
- Thigh Abductor – 4 sets, 12 reps
Day 2: Back
- 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, ten 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
Day 3: Shoulders
- 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
Day 4: Arms/Abs
- 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
Day 5: Legs
- 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, ten reps
- Seated Leg Curl – 3 sets, 20 reps
- Thigh Abductor – 4 sets, 12 reps
Day 6: Chest
- Run-on Treadmill – 30-50 minutes
- 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
Day 7 is usually kept for ice cream sandwiches and cheat meals.
His diet generally involved 5000 calories and trains six days a week. He wakes up regularly at 4:30 am.
More WWE news
- What happened to Sasha Banks as she missed SummerSlam 2021
- Bayley also joins Team John Cena after controversial Roman Reigns comments
- Baron Corbin shares plans after stealing Money in the Bank briefcase from Big E
Follow our dedicated WWE page for instant WWE news and updates.
