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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)
| Exercise | Sets | Reps | Rest |
| Treadmill (Level 7) | 1 | 30-50 mins | 5 Mins |
| Barbell Lunges | 4 | 25 | 45-60 secs |
| Leg Press | 4 | 25 | 30-45 secs |
| Leg Extensions | 3 | 20 | 30-45 secs |
| Back Squat | 4 | 12 | 30-45 secs |
| Hack Squat | 4 | 12 | 30-45 secs |
| Single Leg Hack Squat | 4 | 10 | 30-45 secs |
| Romanian Deadlift | 4 | 10 | 30-45 secs |
| Seated Leg Curl | 3 | 20 | 30-45 secs |
| Thigh Abductor | 4 | 12 | 30-45 secs |
Back (Duration 60 – 65 Minutes)
| Exercise | Sets | Reps | Rest |
| Treadmill (Level 7) | 1 | 30-50 mins | 5 Mins |
| Wide-Grip Lat Pulldown | 4 | 12 | 45-60 secs |
| Bent Over Barbell Row | 4 | 12 | 30-45 secs |
| One-Arm Dumbbell Row | 4 | 12 | 30-45 secs |
| Deadlift | 3 | 10 | 30-45 secs |
| Pull-Ups | 3 | Max | 30-45 secs |
| Dumbbell Shrug | 4 | 12 | 30-45 secs |
| Inverted Row | 3 | Max | 30-45 secs |
| Hyperextensions | 4 | 12 | 30-45 secs |
Shoulders
| Exercise | Sets | Reps | Rest |
| Treadmill (Level 7) | 1 | 30-50 mins | 5 Mins |
| Dumbbell Shoulder Press | 4 | 12 | 45-60 secs |
| Standing Military Press | 4 | 12 | 30-45 secs |
| Dumbbell Front Raises | 4 | 12 | 30-45 secs |
| Dumbbell Lateral Raises | 4 | 12 | 30-45 secs |
| Machine Reverse Flys | 4 | 15 | 30-45 secs |
| Seated Bent-Over Rear Delt Raise | 4 | 12 | 30-45 secs |
Arms & Abs
| Exercise | Sets | Reps | Rest |
| Treadmill (Level 7) | 1 | 30-50 mins | 5 Mins |
| Dumbbell Bicep Curl | 4 | 15 | 45-60 secs |
| Hammer Curl | 4 | 15 | 30-45 secs |
| Spider Curl | 4 | Max | 30-45 secs |
| Tricep Pushdown | 3 | 15 | 30-45 secs |
| Overhead Tricep Extensions | 3 | 15 | 30-45 secs |
| Hanging Leg Raises | 4 | 20 | 30-45 secs |
| Rope Crunches | 3 | 20 | 30-45 secs |
| Russian Twist | 4 | 20 | 30-45 secs |
Chest
| Exercise | Sets | Reps | Rest |
| Treadmill (Level 7) | 1 | 30-50 mins | 5 Mins |
| Bench Press | 4 | 12 | 45-60 secs |
| Dumbbell Incline Press | 4 | 12 | 30-45 secs |
| Dumbbell Chest Press | 4 | 12 | 30-45 secs |
| Flat Bench Cable Fly | 4 | Max | 30-45 secs |
| Incline Hammer Curls | 4 | 12 | 30-45 secs |
| Dips | 4 | Max | 30-45 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
Chest
| Exercise | Sets | Reps | Rest |
| Dumbbell Incline Chest Press | 4 | 12,12,8,6 | 45-60 secs |
| Bench Press | 4 | 12 | 30-45 secs |
| Dumbbell Incline Fly | 3 | 12 | 30-45 secs |
| Cable Crossover | 4 | 15 | 30-45 secs |
| Dips | 4 | Max | 30-45 secs |
Legs
| Exercise | Sets | Reps | Rest |
| Leg Extension | 4 | 25 | 45-60 secs |
| Hack Squat | 4 | 12 | 30-45 secs |
| Romanian Deadlifts | 4 | 12 | 30-45 secs |
| Lying Leg Curl | 4 | 12 | 30-45 secs |
| Straight Leg Calf Raises | 4 | 75 | 30-45 secs |
| Seated Calf Raises | 4 | 50 | 30-45 secs |
| Leg Press | 4 | 50 | 30-45 secs |
| Walking Lunges | 4 | 40 | 30-45 secs |
Back
| Exercise | Sets | Reps | Rest |
| Pull-Ups | 4 | Max | 45-60 secs |
| Dumbbell Row Single Arm | 4 | 12,10,8,8 | 30-45 secs |
| Hammer Strength Row | 4 | 10 | 30-45 secs |
| Close Grip Pulldown | 3 | 12 | 30-45 secs |
| Cable Row Drop Set | 3 | 12,10,8,6 | 30-45 secs |
| Dumbbell Shrugs (Hold 15 secs Final Rep) | 4 | 12 | 30-45 secs |
Upper Body
| Exercise | Sets | Reps | Rest |
| Barbell Shoulder Press | 4 | 12,10,10,8 | 45-60 secs |
| Seated Dumbbell Press | 3 | 10 | 30-45 secs |
| Lateral Raises | 4 | 12 | 30-45 secs |
| Reverse Cable Flys | 4 | 12 | 30-45 secs |
| Dumbbell Bent Over Lateral Raises | 4 | 10 | 30-45 secs |
Arms
| Exercise | Sets | Reps | Rest |
| Ez Bar Curl | 4 | 12 | 45-60 secs |
| Barbell Curl | 4 | 12 | 30-45 secs |
| Dumbbell Curl | 4 | 12 | 30-45 secs |
| Cable Tricep Pushdowns | 4 | 12 | 30-45 secs |
| Overhead Tricep Extension | 4 | 10 | 30-45 secs |
| Dips | 4 | Max |
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
| Meal | Food |
| Meal 1 | Bison or Steak, 2x Cups Oatmeal or Cream of Rice, Papaya, Blueberries |
| Meal 2 | Chicken Breast, Rice or Sweet Potato |
| Meal 3 | Chicken or Buffalo, Rice, Greens |
| Meal 4 | Salmon or Chicken or Buffalo or Steak, Rice, Sweet Potato |
| Meal 5 | Steak or Chicken, Rice, Greens. |
| Meal 6 | 30g Casein Protein, 10x Egg Whites |
Dwayne Johnson Hercules Diet and Food Preferences
| Meal | Food |
| Meal 1 | 10 oz Filet, 6-8 Egg Whites, 50 oz Oatmeal or Cream of Wheat |
| Meal 2 | 8 oz Chicken, 2 Cups White Rice, 1 Cup Broccoli |
| Meal 3 | 8 oz Halibut, 2 Cups White Rice, 1 Cup Asparagus |
| Meal 4 | 8 oz Chicken, 12 oz Baked Potato, 1 Cup Broccoli |
| Meal 5 | 8 oz Halibut, 1.5 Cups White Rice, 1 Cup Asparagus |
| Meal 6 | 8 oz Filet, 9 oz Baked Potato, Salad |
| Meal 7 | 30g Casein Protein, 10 Scrambled Egg Whites,Onion, Peppers, Mushroom |
Dwayne Johnson Diet Plan
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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
- 30g Casein Protein Shake
- Protein Yogurt
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 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.
| Supplement | Purpose |
| Whey Protein | Builds muscle and improves recovery |
| Pre-Workout | Increase energy and improve performance |
| Creatine | Increase energy and improve performance |
| Casein | Slow release protein to be taken before bed |
| BCAAs | Stimulate building of protein in muscle and the reduction of muscle breakdown; however, research suggests this is unwarranted |
| Fish Oil | Supports cardiovascular health |
| Multivitamin | Fills gaps in nutrition |
| Glucosamine | Maintain 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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