Dwayne Johnson- Do You Know Secrets of The Rock Diet and Workout?

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the rock diet and workout

The Rock

Dwayne Johnson is a person who has uniquely set a benchmark in the world of fitness. When the whole world is sleeping at 3 a.m, the 43-year-old is busy stretching and preparing his muscles for the upcoming workout routine. Hollywood superstar and part-time professional WWE wrestler Dwayne Johnson usually start with running. He loves to have some music while working out. His dedication to staying fit has been the reason for his fame. He religiously sticks to his workout and diet plan. Being a big-time foodie, he enjoys eating food but also makes sure that the food that he eats is useful for his body. Usually, The rock diet and workout day begin with cardio and takes his breakfast after that. Later he goes to a private gym to practice all the other exercises.

Dwayne Johnson

A few words of Dwayne Johnson which might be an inspiration for you are:

“I treat training like a metaphor for life—the dedication, the determination, the desire, the work ethic, the successes and the failures—I take them all into life.”

The rock diet and workout is a therapy. Instead of going for new exercises, Dwayne believes in practicing the old ones as they save time and hell lot of energy. He uses the tried and tested exercises. With the help of split workout technique, he goes for one body part at a time. Dwayne does not only focus on building up mass, he also works out to gain strength to perform all the stunts. We have seen the best examples of his stunts in the movies.




Johnson has proved himself from time to time that he deserves the high standards that he has set in terms of bodybuilding and acting also. He balances his work and fitness schedule with expertise. He always pays attention to detail and is quite successful because of his passion and love for bodybuilding.

Know the rock diet and workout that Dwayne focuses on to get the body that most of the men will be envious of. Try these if Dwayne’s fitness inspires you.

The Rock Diet and Workout:

Day 1 Legs

  1. Running, Treadmill- 1 set, 30-50 minutes
  2. barbell Walking Lunge – 4 set,25 reps
  3. Legg Press – 4 set, 25 reps
  4. Leg Extensions -3 set, 20 reps
  5. Barbell squats -4 set 12 reps
  6. Hack Squats -4 set, 12 reps
  7. Romanian deadlift -4 set, 10 reps
  8. Seated leg curls-3 set,20 reps
  9. Thigh Abductor -4 set, 12 reps



Day 2: Back

  1. Running, Treadmill-1 set, 30-50 minutes
  2. Wide -grip Lat Pulldown -4 sets, 12 reps
  3. Bent Over Barbell Row -4 sets, 12 reps
  4. One Arm Dumbell Row -4 sets, 12 reps
  5. Barbell Deadlift -3 sets, 10 reps
  6. Pull-ups -3 sets
  7. Dumbell Shrug -4 sets, 12 reps
  8. Inverted Row -3 sets
  9. Hyperextension- 4 sets, 12 reps

Day 3: Shoulders

  1. Running, Treadmill -1 set, 30-50 minutes
  2. Dumbbell Shoulder Press -4 sets, 12 reps
  3. Standing Military Press -4 sets, 12 reps
  4. Front Dumbell Raise -4 sets, 12 reps
  5. Side Lateral Raise – 4 sets, 12 reps
  6. Reverse Machine Flyes – 4 sets, 15 reps
  7. Seated Bent Over Rear Delt Raise – 4 sets, 12 reps

Day 4: Arms/Abs

  1. Running, Treadmill- 1 set, 30-50 minutes
  2. Dumbell Bicep Curl -4 sets, 15 reps
  3. Hammer Curls – 4 sets, 15 reps
  4. Spider curl – 4 sets
  5. Tricep Pushdown – 4 sets, 15 reps
  6. Overhead Triceps – 3 sets, 15 reps
  7. Hanging Leg Raise – 4 sets, 20 reps
  8. Rope Crunch – 4 sets, 20 reps
  9. Russian Twist -4 sets, 20 reps

Day 5: Legs

  1. Running, Treadmill- 1 set, 30-50 minutes
  2. Barbell Walking Lunge – 4 sets, 25 reps
  3. Leg Press – 4 sets, 25 reps
  4. Leg Extension – 3 sets, 20 reps
  5. Barbell Squat – 4 sets, 12 reps
  6. Hack Squat – 4 sets, 12 reps (single leg)
  7. Romanian Deadlift -4 sets, 10 reps
  8. Seated Leg Curl – 3 sets, 20 reps
  9. Thigh Abductor -4 sets, 12 reps

Day 6: Chest

  1. Running, Treadmill – 1 set, 30-50 minutes
  2. Barbell Bench Press- Medium Grip -4 sets, 12 rep
  3. Incline Dumbell Press -4 sets, 12 reps
  4. Dumbell Bench Press – 4 sets, 12 reps
  5. Flat Bench Cable Flyes -4 sets
  6. Incline Hammer Curls – 4 sets, 12 reps
  7. Dips- Chest Version -4 sets

Day 7: Rest

The Rock Diet:

ROCK-DIET

Apart from being an inspiration for his workout schedule, Dwayne focusses extensively on his diet. One needs to put right food in the stomach. Normally Dwayne eats five meals a day nutrition regime. Here is the diet plan that Dwayne follows.




Meal 1

  1. Steak (oz) -10
  2. Oatmeal (cups) -2
  3. Egg Whites -3
  4. Eggs -1
  5. Watermelon Juice (glass) -1

Meal 2

  1. Chicken -2
  2. Bell Pepper -2
  3. Mushrooms (cups) -3
  4. Broccoli (cups) -3
  5. Protein Shake -1

Meal 3

  1. Salmon (oz) -8
  2. Asparagus (tips) -8
  3. Eggs -2
  4. Rice Medley (cups) -2
  5. Broccoli (cups) -3

Meal 4

  1. Steak (oz) -10
  2. Baked Potato -3
  3. Asparagus (tips) -8
  4. Orange Juice (glass) -1

Meal 5

  1. Casein Protein (grams) -20
  2. Egg Whites -10

Your body is a reflection of your desires. You can frame it the way you wish to. These athlete workout celebrities such as Dwayne Johnson are an inspiration. If you wish to build yourself like ‘The Rock‘ follow his footsteps and let me know the results.

Follow Dwayne Johnson on Social Websites:

Instagram: – therock

Facebook: – DwayneJohnson

YouTube: – therock

Twitter: – TheRock

Website: – http://projectrockofficial.com/

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