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Dwayne “The Rock” Johnson is one of the biggest names in entertainment today.

Johnson’s well-known for his record-breaking films at the box office, hulkish physique, insane workouts, and legendary cheat meals.

But I bet you are wondering, how does he do it?

How does Dwayne Johnson eat and train, building lean mass and fueling his body for his intense training and filming schedule?

Today, let’s discuss the Dwayne Johnson workout routine and diet plan, including his training fundamentals, his famous Hercules routine, and supplement preferences

By the end, maybe you too can build a body like The Rock.

Let’s dive in.

Dwayne Johnson Current Bio and Stats

Dwayne Douglas “The Rock” Johnson was born May 2nd, 1972 in Hayward, California.

The son of the famous professional wrestler Rocky Johnson, Dwayne was exposed to exercise, nutrition, and showmanship from a young age.

From the age of five, Dwayne’s father would make him sit and watch him train, instilling in him a deep appreciation for health and fitness.

During his youth, Dwayne would compete in rugby, football, wrestling, and track and field.

Dwayne’s ability on field ultimately led to him earning a full athletic scholarship to the University of Miami. Here, he would play all four years and graduate with a Bachelor of General Studies.

Following his graduation, Dwayne was picked up by Calgary Stampeders in the Canadian Football League.

However, his sports career would not last, as he was cut just weeks into the 1995 season. 

However, Johnson’s fortune would not dip for long. He made his debut in the WWE the next year.

Following in his father’s footsteps, Dwayne would go on to conquer the wrestling world on his way to becoming one of the all-time wrestling greats.

His electrifying and entertaining approach to the sport made him a household name, which would later help him step out of wrestling to become one of the biggest actors on the planet. 

  • Age: 51 Years Old
  • Height: 6’5” (196 cm)
  • Weight: 260 lbs (118 kg)
  • Birthday: May 2, 1972
  • Occupation: Actor, Film Producer, Former Pro Wrestler, Entrepreneur
  • Retired/Active: Active

Dwayne Johnson Workout Fundamentals

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Dwayne Johnson has long been known for his insane work ethic, from his early morning training sessions to his long days filming at different locations across the world. 

The Rock’s days start at 4am. He kicks off his day with a 30-50-minute morning jog or elliptical.

After this, gets his first meal before getting into the gym for his workout.

Dwayne’s workouts are based on traditional bodybuilding lifts, focused on lifting heavy for four sets and 12 reps, increasing volume to maximize growth. 

Depending on the film, Dwayne’s exercise selection, sets, and reps can vary. Some of his most impressive leg workouts involve programming a massive 50 reps for four sets. Many of his upper body sessions see him working to failure.

Dwayne Johnson Workout Routine

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Dwayne’s workout routine has evolved over the years, largely depending on what he is preparing for.

Below, we have listed the Dwayne Johnson workout routine as well as his workout plan for the movie Hercules

Each program will be listed with exercises, sets, reps, and rest times. You’ll also get a weekly schedule to help you lock in for long-term results.  

Remember that before each session, The Rock also does a 30-50 minute jog on the treadmill to fit in his cardio and burn body fat

Dwayne Johnson Workout Routine

This program is based on a six-day training split, with Dwayne doubling up on his leg training on Mondays and Fridays.

Here, you will simply repeat the leg day program listed below. 

Weekly Schedule


Legs (Duration 70 – 75 Minutes)

ExerciseSets RepsRest
Treadmill (Level 7)130-50 mins5 Mins
Barbell Lunges42545-60 secs
Leg Press42530-45 secs
Leg Extensions 32030-45 secs
Back Squat41230-45 secs
Hack Squat41230-45 secs
Single Leg Hack Squat41030-45 secs
Romanian Deadlift41030-45 secs
Seated Leg Curl32030-45 secs
Thigh Abductor41230-45 secs

Back (Duration 60 – 65 Minutes)

ExerciseSets RepsRest
Treadmill (Level 7)130-50 mins5 Mins
Wide-Grip Lat Pulldown41245-60 secs
Bent Over Barbell Row41230-45 secs
One-Arm Dumbbell Row41230-45 secs
Deadlift31030-45 secs
Pull-Ups3Max30-45 secs
Dumbbell Shrug41230-45 secs
Inverted Row3Max30-45 secs
Hyperextensions41230-45 secs


dwayne johnson workout routine
ExerciseSets RepsRest
Treadmill (Level 7)130-50 mins5 Mins
Dumbbell Shoulder Press41245-60 secs
Standing Military Press41230-45 secs
Dumbbell Front Raises41230-45 secs
Dumbbell Lateral Raises41230-45 secs
Machine Reverse Flys41530-45 secs
Seated Bent-Over Rear Delt Raise41230-45 secs

Arms & Abs

ExerciseSets RepsRest
Treadmill (Level 7)130-50 mins5 Mins
Dumbbell Bicep Curl41545-60 secs
Hammer Curl41530-45 secs
Spider Curl4Max30-45 secs
Tricep Pushdown31530-45 secs
Overhead Tricep Extensions31530-45 secs
Hanging Leg Raises42030-45 secs
Rope Crunches32030-45 secs
Russian Twist42030-45 secs


ExerciseSets RepsRest
Treadmill (Level 7)130-50 mins5 Mins
Bench Press41245-60 secs
Dumbbell Incline Press41230-45 secs
Dumbbell Chest Press41230-45 secs
Flat Bench Cable Fly4Max30-45 secs
Incline Hammer Curls41230-45 secs
Dips4Max30-45 secs

Dwayne Johnson Hercules Workout Routine

Dwayne Johnson’s Hercules workout is one his most well known workouts.

This routine is based on a five-day split, containing many supersets (highlighted exercises) which require you to perform exercise back-to-back with no rest. Plus, you get high-volume sets of 50 reps on leg day!

Weekly Schedule



ExerciseSets RepsRest
Dumbbell Incline Chest Press412,12,8,645-60 secs
Bench Press41230-45 secs
Dumbbell Incline Fly31230-45 secs
Cable Crossover41530-45 secs
Dips4Max30-45 secs


dwayne johnson hercules workout
ExerciseSets RepsRest
Leg Extension42545-60 secs
Hack Squat41230-45 secs
Romanian Deadlifts41230-45 secs
Lying Leg Curl41230-45 secs
Straight Leg Calf Raises47530-45 secs
Seated Calf Raises45030-45 secs
Leg Press45030-45 secs
Walking Lunges44030-45 secs


ExerciseSets RepsRest
Pull-Ups4Max45-60 secs
Dumbbell Row Single Arm412,10,8,830-45 secs
Hammer Strength Row41030-45 secs
Close Grip Pulldown31230-45 secs
Cable Row Drop Set312,10,8,630-45 secs
Dumbbell Shrugs (Hold 15 secs Final Rep)41230-45 secs

Upper Body

ExerciseSets RepsRest
Barbell Shoulder Press412,10,10,845-60 secs
Seated Dumbbell Press31030-45 secs
Lateral Raises41230-45 secs
Reverse Cable Flys41230-45 secs
Dumbbell Bent Over Lateral Raises41030-45 secs


ExerciseSets RepsRest
Ez Bar Curl41245-60 secs
Barbell Curl41230-45 secs
Dumbbell Curl41230-45 secs
Cable Tricep Pushdowns41230-45 secs
Overhead Tricep Extension41030-45 secs

Dwayne Johnson Dieting and Food Preferences

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Chances are, you’ve heard of the Rock’s legendary eating streaks that culminate in his equally impressive cheat days

A self-described creature of habit, Dwayne eats the same foods day in and day out, learning from the essential life lesson from his father to, “not to eat to please the tongue, eat to please the body.”

Dwayne is a major believer in tracking calories and macros. At the height of his professional wrestling career, he was consuming a monstrous 6,000-8,000 calories per day, with macros consisting of 40%-50% carbs, 40%-45% fat, and 15%-20% protein

He fits these calories in across six or seven meals per day. 

Dwayne rewards himself with his legendary cheat meals, with some of his favorites being a burger with bacon, avocado and fries, and pancakes or sushi. 

He also is known to have a sweet tooth, knocking back cookies, coffee cake, and apple fritter bread. 

To give you a complete picture of what he consumes, we have provided you with two different examples from a range of sources over his long career.

The first is what he eats on a regular basis to maintain weight with a variety of different lean meats, complex carbs, and greens.

The second is his Hercules diet that allowed him to take his nutrition to another level.

Dwayne Johnson Maintenance Diet and Food Preferences

the rock diet
Meal 1Bison or Steak, 2x Cups Oatmeal or Cream of Rice, Papaya, Blueberries
Meal 2Chicken Breast, Rice or Sweet Potato
Meal 3Chicken or Buffalo, Rice, Greens
Meal 4Salmon or Chicken or Buffalo or Steak, Rice, Sweet Potato
Meal 5Steak or Chicken, Rice, Greens.
Meal 630g Casein Protein, 10x Egg Whites

Dwayne Johnson Hercules Diet and Food Preferences

the rock's diet
Meal 110 oz Filet, 6-8 Egg Whites, 50 oz Oatmeal or Cream of Wheat
Meal 28 oz Chicken, 2 Cups White Rice, 1 Cup Broccoli
Meal 38 oz Halibut, 2 Cups White Rice, 1 Cup Asparagus
Meal 48 oz Chicken, 12 oz Baked Potato, 1 Cup Broccoli
Meal 58 oz Halibut, 1.5 Cups White Rice, 1 Cup Asparagus
Meal 68 oz Filet, 9 oz Baked Potato, Salad
Meal 730g Casein Protein, 10 Scrambled Egg Whites,Onion, Peppers, Mushroom

Dwayne Johnson Diet Plan 

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dwayne johnson diet plan

Dwayne Johnson’s diet plan is insane on paper, with his mammoth 6,000-8,000 calories across seven meals.

However, from what we can see, there is little variety or flavor. Many of his meals focus on plain protein and carbs.

To make this a little more interesting, we have put together a Dwayne Johson diet plan to help you down a huge amount of calories on your way to packing on serious mass.  

Meal 1

  • 8x Egg White Omelet (Cheese, Green Peppers, Onion, Spinach)
  • 2x Cup Oats (Banana, Berries, Honey)
  • Protein Yogurt

Meal 2

  • Lemon and Herb Grilled Chicken
  • Steamed Mixed Vegetables
  • Jasmine Rice

Meal 3

  • Honey Soy Garlic Chicken Stir Fry
  • Jasmine Rice
  • 1x Cup Broccoli

Meal 4

  • Baked Lemon Garlic Salmon
  • Green Salad (Spinach, Tomato, Red Onion, Avocado)
  • Baked Potato

Meal 5

  • Baked Cod (Cherry Tomato, Lemon, Black Pepper, Olive Oil)
  • Brown Rice
  • 1x Protein Shake 

Meal 6

  • Grilled Portuguese Chicken Wrap
  • Sweet Potato Fries
  • Green Salad (Spinach, Tomato, Red Onion, Avocado)

Meal 7

Dwayne’s dedication to his training and nutrition is what has helped him become one of the world’s biggest action stars. 

His ability to follow a strict diet, monitoring his exact calorie intake and macros allows him to continue building muscle.

If you want to maximize your results, we suggest you do the same. 

This will ensure you are getting enough calories to increase mass, carbs to fuel your workouts, and fat to absorb vital nutrients.

To do this, use our advanced calorie and macronutrient calculator.

Simply put in your age, gender, height, weight, and activity level to receive a precise calorie and macronutrient figure to help you build a body like The Rock.

Dwayne Johnson Supplement Preferences

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dwayne johnson supplements

Dwayne Johnson has one of the most hectic schedules of any star, from his early morning training sessions to his long days filming.

While his nutrition helps to fuel his body, he also relies on a range of supplements to support his efforts. 

Whey ProteinBuilds muscle and improves recovery
Pre-WorkoutIncrease energy and improve performance
CreatineIncrease energy and improve performance
CaseinSlow release protein to be taken before bed
BCAAsStimulate building of protein in muscle and the reduction of muscle breakdown; however, research suggests this is unwarranted
Fish OilSupports cardiovascular health
MultivitaminFills gaps in nutrition
GlucosamineMaintain joint mobility and flexibility (Research indicates the results to be unfounded) 

Final Thoughts

Dwayne Johnson’s decades-long ability to remain consistent with his training and nutrition is truly inspiring.

From 4 am wake-ups for morning runs to demanding weight sessions, he takes control of his health and continues building lean muscle even with his hectic schedule.

It’s clear how he has achieved such amazing feats in the ring, on screen, and in business.

If you are considering trying the Dwayne Johnson workout routine and diet plan, track your nutrition, follow a training plan, and be the hardest worker in the room.

So, are you thinking of trying Dwayne’s workout? Which part of The Rock’s training suits your goals?

Let us know in the comments. 

What does The Rock eat in a day?

The Rock eats five to seven meals per day consisting of lean meats such as steak, bison, fish, and chicken, with complex carbohydrates and greens.

How long does The Rock workout?

The Rock performs a 30-50 minute cardio session every morning before breakfast. Then he hits the gym for an hour in the morning. 

How often does The Rock workout?

The Rock trains five to six days per week, with a focus on light cardio and bodybuilding movements.

How many hours a day does The Rock workout?

The Rock trains 1.5-2 hours per day between his morning cardio session and weight session.

How many days a week does The Rock workout?

The Rock trains six days a week, training both cardio and resistance training.

Does The Rock do cardio?

Yes, The Rock does a 30-50 minute cardio session each morning before breakfast. 

Does Dwayne Johnson have a workout program?

Dwayne Johnson follows a workout programmed based on traditional bodybuilding exercises. These have changed over the course of his career to help him continue building lean muscle mass. 

What is Dwayne Johnson’s daily workout?

Dwayne Johnson’s daily workout starts with a cardio session at 4-4:30 am followed by a weight session after breakfast. These sessions contain large compound movements such as squats, deadlift, and presses, and smaller movements such as rows, pulldowns, and shoulder presses. 

How many reps does Dwayne Johnson do?

Dwayne’s training is built around four sets of 12 reps for many of his exercises with certain sets training to failure.  

It should also be noted that many of his leg exercises are performed at a high volume, with as many as 50 reps for leg press and calf raises.

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