Name: Dwayne Johnson Workout Routine and Diet Plan: Train like The Rock
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Dwayne Johnson Workout Routine and Diet Plan: Train like The Rock

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TopBONUS:Update Notes:&nbsp;We have now seen multiple different Dwayne Johnson workout routines here at SHJ – ranging from the workout he used to turn into Hercules to his base training to be JACKED for roles like Pain and Gain – all the way to his chest and tricep workout he’s using for his role in Black Adam.We have also researched his nutrition (with multiple meal plans he and his trainers have shared), his favorite cheat meal (and a full recipe), and more.None of the changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within our&nbsp;Workout Database.I have now researched over 300 celebrities, athletes and the world’s top performers and even wrote my book Superhuman Secrets&nbsp;on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.You can use these links to jump to specific research and workouts throughout the article (including three different workout routines) – and this article will continue to be updated as more information comes out about Dwayne Johnson and his training.Height: 6’5Weight: (approximate) 260Age: 49 years oldDwayne Johnson is a behemoth.&nbsp;He’s among our tallest celebrities we’ve researched, and also has some of the largest among of mass as well.That average height falls in the range of 6’1-6’3 with celebs like&nbsp;Chris Pratt,&nbsp;Chris Pine,&nbsp;Chris Evans,&nbsp;Adam Driver,&nbsp;Stephen Amell,&nbsp;Clive Standen&nbsp;and so many more.Guys around 5’10-6’0 are dudes like&nbsp;Brad Pitt,&nbsp;Matt Damon&nbsp;and&nbsp;Jason Statham, but the ACTUAL shorter range is filled with guys like&nbsp;Mark Wahlberg,&nbsp;Zac Efron,&nbsp;Kit Harington,&nbsp;Tom Holland&nbsp;and more.Even taller than them are guys like&nbsp;The Mountain,&nbsp;Joe Manganiello,&nbsp;Ben Affleck,&nbsp;Jason Momoa,&nbsp;Ray Fisher,&nbsp;Winston Duke,&nbsp;Alexander Skarsgard&nbsp;and a few others.But, don’t worry either way.We write these routines to be utilized by any shape and size.And while I know this timeline doesn’t do Dwayne “The Rock” Johnson’s Physique any justice, it gets us to the point.Now, for this article we’ll be covering how Dwayne became the sexiest man in the world.He’s been portrayed in Hercules, G.I. Joe, Scorpion King, and I can’t wait to see if he eventually shows us what he can do teamed up with Marvel or DC.The best way to dig into the Rock’s routine is to hear from him, so I’ll start by getting some quotes of how he has been training. &nbsp;I’ll utilize quotes from all his recent movies, and incorporate bulking and leaning techniques that he gives us.The Rock isn’t just a big behemoth of muscle, he’s also a businessman, philanthropist and all around awesome person. &nbsp;That being said, his routine and lifestyle adjustments could make a difference in multiple aspects of your life.Let’s start with this quote from Johnson on training early:“I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically,” he says. “Depending on the role I’m training for or playing at the time, I usually smash out about 30-50 minutes on the elliptical cross trainer first thing in the morning, whether I’m at home or at a hotel, after drinking a cup of coffee. But when I’m at home, I like to hit the road as well. And after cardio, I eat breakfast.”Recap: He’s telling us that he’s utilizing fasted cardio for about 30-50 minutes on the elliptical first thing in the morning, after drinking a cup of coffee – depending on his role. &nbsp;After cardio he eats his breakfast.And a quick quote on dieting:“Diet-wise, I generally eat five meals a day. I’m very prepared and organized, and everything is planned out in advance. It’s all measured depending on what I’m training to achieve. Usually I start off my day with some dead cow and oatmeal for breakfast,” he explains while shoveling food into his mouth. “The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”This one is pretty self explanatory, so I’ll do without the quick recap.We’ll dive straight into some more training talk:“Working out is my therapy, and it’s cheaper than a shrink,” he chuckles. “I can’t imagine my life without training, honestly. And for getting results—as with anything in life, but especially with working out—there’s no substitute for hard work. &nbsp;After I’ve had breakfast, I get busy with a nice session of clangin’ and bangin’—epic pain, epic results. I’m big on ‘together we conquer’ and ‘train to progress,’ so I like to share that on social media. 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.”Recap: &nbsp;The Rock talks about how training is his therapy and he couldn’t imagine life without it. &nbsp;After breakfast he hits the gym hard with a session of what he calls “clangin’ and bangin'”.To finish off with some more training quotes we’ll take a look at this:“I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening,” he says. “But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines. &nbsp;My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest. I don’t play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability.”Recap: The Rock works out six days a week and usually in the morning. &nbsp;(If you follow him on Instagram you’ll see he’s out busting his butt at 4 o’clock in the morning a lot of the time!) &nbsp;He trains separate body parts and mixes up dumbbells, cables, barbells and machines. &nbsp;He does 4 sets of 12 reps with 60-90 second rests.This tells us A LOT of how he’s training and we’ll definitely be utilizing it within the routine.Oh, but before we get into the full routine, I think it’s important to take a look at The Rock eating some of his famous cheat meals. &nbsp;Sure, he’s a ginormous, machine of a man, but he still gives himself a chance to step back and live life a bit. &nbsp;Plus, carb replenishing could be a really good thing, remember?Which Male Celebrity Workout is Best For You?Take and find the best free workout for you.If that isn’t awesome, I don’t know what is.Here’s a sample diet plan that The Rock gives when training for Pain and Gain:Meal 1:&nbsp;10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz waterMeal 2:&nbsp;6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz waterMeal 3:&nbsp;6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz waterMeal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz waterMeal 5:&nbsp;6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz waterMeal 6:&nbsp;10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz waterOn top of this we also have a bunch of new information about Dwayne Johnson’s diet and nutrition.We have a diet that he used for his role in Hercules which you can find over at our article: Dwayne Johnson’s Hercules Diet Plan, and you can even find a full recipe of Dwayne Johnson’s Coconut Banana Pancakes!And, as you know, we’ll continue updating this article as more information comes out on The Rock and his training and nutrition.Ready to Transform?! Check out all and start unleashing your inner SuperHuman.Last Chance:The Rock trains 6 days a week.This is going to be an intense program, if that wasn’t obvious already!He trains separate body parts and mixes up dumbbells, cables, barbells and machines.He does 4 sets of 12 reps with 60-90 second rests.Depending on the role&nbsp;he’s training for or playing at the time, he usually does about 30-50 minutes on the elliptical cross trainer first thing in the morningTraining Volume: 6 Days a WeekBreaks between workouts: 60-90 SecondsWant To Upgrade This Workout?The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse &amp; tradition pyramid training, straight sets, super sets, progressive overload and more.CardioCardio can be done separate from your workout if you’d like to do a two-a-days.30-50 minutes on the elliptical cross trainerChestBarbell Chest Press:4×12Incline Dumbbell Press:4×12Cable Crossovers (we’ve seen this picture of Johnson before!)4×12Dumbbell Flyes4×12Dips (The Rock would do these weighted, naturally…)4×20Push Ups4×20CardioCardio can be done separate from your workout if you’d like to do a two-a-days.30-50 minutes on the elliptical cross trainerShouldersBarbell Overhead&nbsp;Press4×12Cable Front Raises (Alternating Arms or Straight Bar)4×12Dumbbell Arnold Presses4×12Barbell Shrugs4×12Rear Delt Cable Raise4×12Pull Ups4×12CardioCardio can be done separate from your workout if you’d like to do a two-a-days.30-50 minutes on the elliptical cross trainerTricepsSkull Crushers4×12Overhead Tricep Extension4×12One Arm Reverse Grip Tricep Extension4×12Tricep Push Downs4×12Close Grip Bench Press4×12Cable/Dumbbell Kickbacks4×12CardioCardio can be done separate from your workout if you’d like to do a two-a-days.30-50 minutes on the elliptical cross trainerBackDeadlift4×12Wide Grip Lateral Pull Downs4×12Close Grip Lateral Pull Downs4×12One Arm Seated Cable Rows4×12Hammer Strength Rows4×12Wide Grip Pull Ups4×12CardioCardio can be done separate from your workout if you’d like to do a two-a-days.30-50 minutes on the elliptical cross trainerLegsSquats4×12Calf Raises4×12Dumbbell Weighted Lunges4×12Leg Press4×12Hack Squat4×12Box Jumps4×12CardioCardio can be done separate from your workout if you’d like to do a two-a-days.30-50 minutes on the elliptical cross trainerBicepsPreacher Curls4×12Dumbbell Hammer Curls4×12Spider Curls4×12Overhead Cable Curls4×12Zottman Curls4×12Chin Ups (The Rock would obviously do these weighted as well…)4×12BONUS:Training Volume:One Day of Training(To Be Repeated and Varied w/ Other Training)Upgrade This Workout:The Rock starts off by saying:“2nd workout of the day (first workout is morning cardio on an empty stomach)”In our original research for our Dwayne Johnson Workout and Diet he was also incorporating 30+ minutes of cardio before every workout, and often training more than once a day when preparing for a role, so this is nothing new or surprising.&nbsp; I would shoot for 30-45 minutes of low to medium intensity cardio which can be as simple as a bike ride or treadmill incline walk while reading a book.“4 exercises per set working all angles of the chest.”A. Fly MovementB. Chest PressC. Incline PressD. Bodyweight Dips to Failure“Keep the rest at a minimum, just enough to recover.”A. Tricep Overhead ExtensionB. Tricep Cable or Dumbbell KickbacksC. Reverse Grip PressdownsD. Diamond Pushups to FailureComplete each exercise for 10-15 reps other than your D set, which is to failure.*BONUS:Training Volume:5 days per weekExplanation:This is the actual workout routine Dwayne Johnson used to get into Hercules shape.&nbsp; Obviously, as we know here at SHJ, celebs routines changes often depending on their goals, so we also have our initial Dwayne Johnson Workout Routine and Diet Plan as well; but expect to see much more here from The Rock!Want To Upgrade This Workout?The Superhero Academy&nbsp;now comes with an&nbsp;Upgrade Your Workout Tool&nbsp;that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse &amp; tradition pyramid training, straight sets, super sets, progressive overload and more.Monday: Chest and Upper BodyTuesday: Leg and CalvesWednesday: Back and TrapsThursday: Shoulders and Upper BodyFriday: Biceps and TricepsSaturday: Off DaySunday:&nbsp;Off DayWarm Up:30-60 Minutes of Varied CardioWorkout:Incline Barbell Bench Press4×12,10,8,6Flat Bench Dumbbells4×12Flat Bench DB Fly3×12Superset:Cable CrossoversA. 3×15DipsB. 3xFailureWarm Up:&nbsp;30-60 Minutes of Varied CardioWorkout:Leg Extensions4×25Hack Squat Machine4×12Romanian Deadlifts4×12Lying Leg Curls4×12Standing Calf Raises4×75Seated Calf Raises5×50Superset:A. Leg Press4×50B. Walking Lunges40 StepsWarm Up:&nbsp;30-60 Minutes of Varied CardioWorkout:Pull Ups4xFailureOne Arm DB Row4×12,10,8,8Hammer Strength Two Arm Row4×10Close Grip Pulldowns3×12Cable Row w/ Double Drop Set on Every Set3×12DB Shrugs – Hold 15 Sec on Final Rep of Each Set4×12Superset:A. Rope Pullovers3×15B. Rope High Row3×15Warm Up:&nbsp;30-60 Minutes of Varied CardioWorkout:Hammer Strength Shoulder Press4×12, 10, 10, 8Seated DB Shoulder Press3×10Standing Side Lateral Raises w/ Triple Drop Set on Each Set4×12-12-12-12One Arm Cable Side Lateral Raises3×20Reverse Fly Machine4×12Bent Over Lateral Raise4×10Warm Up:&nbsp;30-60 Minutes of Varied CardioTri-Set A:A. Preacher Curls with EZ Bar4×12B. Standing BB Curl with EZ Bar4×12C. Dumbbell Curls4×12Tri-set B:A. Rope Pushdowns4×12B. Rope Overhead Extension4×12C. Tricep Dips to Failure4xFailureLooking to step it up a notch? Join and start unleashing your inner SuperHuman.SIGN UP FOR FREE WORKOUTS!JOIN OVER 250,000 MEMBERS OF THE SHJ ARMY!- Access to 1,000+ Workout PDF Downloads- New Weekly Workouts and Recipes- Free Mini Coaching Series- Special Offers to Join our Community of Superhumans, Nerds and Awesome PeopleJoin The Ultimate Fitness X Fandom MembershipSession expiredPlease log in again.The login page will open in a new tab. After logging in you can close it and return to this page.&gt;, ,&nbsp;,Easily print it out or download it for the gym!xSend this to a friend

TopBONUS:Update Notes:&nbsp;We have now seen multiple different Dwayne Johnson workout routines here at SHJ – ranging from the workout he used to turn into Hercules to his base training to be JACKED for roles like Pain and Gain – all the way to his chest and tricep workout he’s using for his role in Black Adam.We have also researched his nutrition (with multiple meal plans he and his trainers have shared), his favorite cheat meal (and a full recipe), and more.None of the changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within...

Dwayne Johnson Workout Routine and Diet Plan: Train like The Rock

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