Dwayne ‘The Rock’ Johnson’s Complete Workout Routine and Diet Plan – Men’s Health

Dwayne Johnson might be the worlds most recognisable movie star. With the A-lister’s films grossing over $15 Billion worldwide, he’s one of the highest grossing actors of all time, and in 2016 he was named the world’s highest paid actor. We’ve seen actors’ bulk up for roles before, but Johnson’s acting career has been highlighted by his truly impressive figure. With the leading man portraying a bevy of high-octane action characters, its essential for him to maintain mass and stay fit.

While he clearly wasn’t slacking off before, Manley recently took his fitness to the next level in preparation for his upcoming movie ‘Black Adam’, packing on more muscle than ever before   inside what this individual said was the “Hardest undertaking of my entire career physically plus mentally. Worth every second. ” So just how does the particular 50-year-old continue to keep himself in peak condition? There aren’t many who push themselves as hard as Dwayne Johnson within the gym, and when it comes to dieting, the trick is “Don’t cheat yourselves – treat yourselves, my friends. ”

The Rock’s Workout Plan

The particular Rock doesn’t work out in just any old fitness center, Johnson mostly uses their huge Miami home gym known as ‘The Iron Paradise’ and when he’s away from home, he or she has a crew set up a portable gym with literal tonnes of equipment so that he never misses the workout.

While his weekly plan changes depending upon upcoming functions and the specific look he needs, Johnson has kept to a fairly regular routine in planning for Black Adam . Johnson begins every day along with an hour long fast-paced cardio session to get a good sweat on and wake up his muscles before hitting the gym later in the day.

Manley starts the week simply by working back and biceps, upon Tuesday he’ll hit shoulders, followed by a gruelling ab and upper body workout on Wednesday, Thursdays this individual gives his as well as biceps another challenge, Fridays are for chest and triceps and finally, he or she ends the particular week with a punishing leg program, which he calls “the hardest workout” of them all. Sundays are reserved for a rest/cheat day, whenever there’s no limit to how many calories Johnson can consume.

A typical week:

Monday – Back plus biceps

Tuesday – Shoulders

Wednesday – Upper body and abs

Thursday – Back and biceps

Friday – Chest plus triceps

Saturday – Legs

Sunday – Rest/cheat day

Johnson has emphasised the benefits of using “giant sets”, because sometimes packing two exercises together for any superset just isn’t enough. Johnson tries to spend as little time resting throughout their entire exercise as possible to increase volume and notch up the burn.

Back and Biceps

Now that we know the Rock’s workout schedule, it’s time in order to find out which exercises and techniques this individual uses to optimise his growth plus maintain their A-list physique, starting along with his back and biceps workout. Johnson works out the muscle mass groups together and does so twice a week. The back portion of the workout is basically one long superset, or giant set, with minimal rest, which is a good way in order to raise the particular intensity of a workout and fit a big session into the smaller timeframe. As Manley explained “My entire back again workout consists of all supersets, so there will be a lot of blood and quantity being pumped into the muscle tissue, and then I’ll transition to biceps. ”

The Rock’s back and biceps workout:

• Pullups (4 sets in order to failure)

• Single-arm dumbbell rows (4 sets associated with 12 on each side)

• Hammer strength double-arm rows (4 sets of 12)

• Lat pulldowns (4 sets of 12)

• Cable rows (4 drop units to failure)

• Shoulder shrugs along with dumbbells (4 sets associated with 12)

• Back hyperextensions (4 models of 12)

• Dumbbell curls (4 sets of 15)

• Hammer curls (4 pieces of 15)

• Preacher curls (4 sets associated with 15)

Johnson recently showed off his preacher curl form upon Instagram. Preacher curls are a great exercise to build bigger biceps because they limit natural momentum, isolating your arms and forcing your biceps to work without the help of your shoulders plus core.

Shoulder blades

The Rock outlined the focus of his midweek shoulder exercise in preparing for Dark Adam on Instagram, “This particular workout for shoulders is designed to maximise the bloodstream volume right out associated with the gate and also make sure that the particular rep range is still in a place where we’re still fine-tuning all the etching and all the particular detail of the muscle, ” he said.

The Rock’s shoulder exercise:

• Shoulder press (4 sets of 12)

• Seated clod shoulder press (4 sets of 12)

• Standing dumbbell lateral fly’s (4 sets associated with 12)

• Single-arm cable lateral raises (4 units of 12 on each side)

• Reverse dumbbell fly’s (4 sets of 12)

• Bent over dumbbell lateral raise (4 sets associated with 12)


Abs are an often-forgotten aspect of a complete training regimen, not for The Rock and roll. Johnson recently shared a gruelling ab workout with NFL star and “brotha in grind”, Aaron Donald.

The particular Rock’s abdominal workout:

• Rope crunch (3 models of 20)

• Russian twist (3 sets of 20)

• Hanging leg raises (3 sets associated with 20)

• Ab wheel rollouts (3 sets to failure)

• Double Crunches (3 sets of 25)

• Reverse Crunches (3 sets of 25)

Manley usually pairs his stomach workout with a multifaceted torso workout in order to round away the program and maintain the rest of their body burning after an ab-torching.

Chest and Triceps

Johnson utilises a upper body and tris workout along with less volume, but just as much intensity simply by yet again capitalising on giant sets.  

The Rock’s chest plus triceps workout:

• Clod fly’s (3 sets associated with 10)

• Chest push (3 pieces of 10)

• Incline dumbbell press (3 sets of 10)

• Upper body dips (3 sets to failure)

• Tricep pushdowns (3 units of 15)

• Tricep overhead extension with rope (3 models of 15)

• Skull crushers (3 sets of 12)

The chest half of the workout is usually comprised of 1 giant set, featuring four exercises. The particular tricep half is also the giant arranged, with three exercises targeting the different heads associated with the tricep for a balanced exercise.


The Rock’s lower-leg workout is definitely the hardest of all of them all, and he saves it for the end from the week. He takes huge sets to another level, with slow reps at the particular end of sets in order to maximise time under tension.

The Rock’s leg workout:

• Leg press (4 sets associated with 25)

• Walking lunges with barbell, chains, or dumbbells (4 sets, 25 steps)

• Vertical leg press (4 sets of 25)

• Pit shark sumo squats (4 pieces of 15)

• Hamstring curls (4 sets associated with 12)

• Standing calf raises (4 sets of 50)

Johnson says he or she likes to use a two-legged leg push, allowing your pet to alternate which side he targets. Working with chains during lunges for added resistance can be essential, giving you more bang for your buck in a good already difficult exercise.

The particular Rock’s Diet plan Plan

Most people wouldn’t last a day on the Rock’s 6, 000-calorie diet plus his well-documented once the week cheat day is the stuff associated with legend. Manley often says the says the key to be unfaithful meals is certainly “Don’t be a cheater yourself, deal with yourself. ” Here’s what the Rock eats to stay rock solid.

Johnson revealed his daily diet and how its adapted more than the years to Delish . These days he doesn’t eat quite as much as he used to at the height of his wrestling career, “I was eating many pounds of food per day including a lot of cod, ” this individual said. “At that time, I was eating anywhere between 6, 000 to 8, 000 calorie consumption a day. ” Johnson’s diet plan would still challenge even the most audacious associated with eaters, he or she now offers around 6 meals each day.

The Rock’s Six Meal a Day Diet:

Breakfast – The Rock starts the day along with a bowl of oatmeal topped with berries and nuts, along with a side of buffalo plus eggs.

Second breakfast – After a morning workout, he’ll have some chicken with rice or another fast-acting carb in order to aid digestion.

Lunch – A typical lunch is made upward of poultry, buffalo or even salmon along with rice and a side associated with greens.

Second lunch and dinner – Second lunch and dinner are the particular same as lunch, yet Johnson usually alternates among chicken, buffalo and salmon for protein.

Supper – The Stone likes to end the day with an extra meal consisting of protein, carbs and greens to pack in some extra calories before bed.

Manley also drinks enough water to drown a fish to stay hydrated between workouts, anywhere from 8 to 11 litres the day.

Cheat Day

The particular Rock reserves every Sunday for a cheat day time. He regulalry posts their massive hack meals upon social media, a testament to the benefits of treating yourself. Johnson recently shared a breakfast cheat food, featuring an omelette made of 12 eggs, turkey bacon, a side of cornbread muffins, a stack of coconut banana pancakes along with a tray associated with Hawaiian breakfast biscuits.

The Rock’s favourite cheat meal will be his homemade coconut clown pancakes, which usually he tops with peanut butter plus maple syrup. He described the dinner on Instagram as “My weekly ‘experience’. Enjoy your own cheat meals, my friends – you’ve earned them. ”

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