What does Dwayne Johnson’s workout routine, diet and cheat day look like


A day’s workout with Dwayne Johnson will make an average person go bonkers

Dwayne Johnson is a physical specimen. He is the definition of an alpha male, who seems to be getting finer with age. Even during his early WWF and WWE days he never looked as big and shredded as he looks now.

The Rock is one of the biggest names in Hollywood
Dwayne “The Rock” Johnson attends a press conference to announce that MetLife Stadium will host WWE Wrestlemania 29 in 2013 at MetLife Stadium on February 16, 2012 in East Rutherford, New Jersey. (Photo by Michael N. Todaro/Getty Images)

Following a successful transition from wrestling entertainment to Hollywood, Johnson had a massive glow-up.

The changes in his body and entire appearance were first visibly noticeable in the movie Faster, which came out in 2010. And since then, his physique has improved in leaps and bounds.

Dwayne Johnson workout

So, what workout regimen does this American behemoth follow?

Barring the rest day, Johnson never skips the gym. He is believed to usually wake up as early as 4:00 am in the morning and fine-tune his cardio with a half an hour run. Johnson then has his ‘champion breakfast’ before hitting the gym.

Johnson makes sure he is the hardest worker in the room. According to the workout plan shared by the Rock he begins the week with a leg day (something which every average gym goer skips).

Day 1 – Legs

He begins his leg day with a 30-minute run. Johnson usually keeps each of his exercises to a maximum of 4 sets, and he goes hard on the reps only during leg day. His first exercise is the Barbell Walking Lunge with 25 reps across 4 sets. He then follows it up with Leg Extensions, keeping it to 3 sets and 20 reps.

Then come the squats – Barbell and Hack, 4 sets and 12 reps for each. The Rock goes all in on the Romanian Deadlift with 10 reps across 4 sets.

Johnson then ends it with Seated Leg Curls (20 reps across 3 sets) and Thigh Abductor (12 reps across 4 sets).

Day 2 – Back

On the next day, he concentrates on the latissimus muscles. He begins with a Wide-Grip Lat Pulldown, which is for 12 reps across 4 sets. Johnson then goes for Bent-Over Barbell Row and One Arm Dumbbell Row, both for 12 reps, 4 sets.

Johnson then follows it up with Barbell Deadlift (3 sets x 10 reps) and Push-Ups. He ends it with Dumbbell Shrug, Inverted Row and Hyperextension.

Day 3 – Shoulders

The Rock’s shoulders are a sight to behold. They clearly stand out (like his biceps) from the rest of his body parts.

All his shoulder exercises are for 4 sets and 12 reps. He begins with Dumbbell Shoulder Press and Standing Military Press.

He then goes for the usual Front Dumbbell Raise and Side Dumbbell Raise. And finally, Reverse Machine Flyes and Seated Bent Over Rear Delt Raise.

Day 4 – Arms/Core

Johnson crushes his arms and abs on the same day. He begins the day with three curl variations – Dumbbell Bicep, Hammer and Spider (4 sets and 15 reps).

For the triceps part, Johnson opts for Triceps Pushdown and Overhead Triceps. He then goes for the abs – Hanging Leg Raise (20 reps and 4 sets), Rope Crunch (20 reps and 4 sets) and Russian Twist.

Day 5 – Legs

Dwayne Johnson once again murders leg day workout. He follows the same routine followed on the first day.

Day 6 – Chest

Chest day comes last for Johnson. Barbell Bench Press (4 sets and 12 reps), Incline Dumbbell Press (4 sets and 12 reps), Dumbbell Bench Press (4 sets and 12 reps) are the exercises he begins with.

Then comes Flat Bench Cable Flyes and Incline Hammer Curls. Johnson finally kills it in the dip station.

Dwayne Johnson diet

Chicken, egg whites, oatmeal and white rice are an integral part of Dwayne Johnson’s diet. He opts for a 7-Meal day if he is training intensely. Otherwise, Johnson sticks to 5 meals a day.

His first meal has him hydrated as it comprises of 280-grams of steak filet, 4 egg whites, 140-gram oatmeal and a glass of watermelon juice.

Johnson’s second, third, fourth and fifth meal are quite similar. 220-grams of chicken and 220-grabs of halibut are a regular feature. He also has a cup or two of white rice with broccoli. His second meal is quite rick, since it additionally features mushrooms and a protein shake.

His end meals are quite light. Meal number 6 consists of 280 grams of steak filet, 250 grams of backed potato and a salad. The last meal – 20-30 grams of casein protein supplement along with 10 egg whites.

Dwayne Johnson cheat day

Johnson feasts on his meals during his rest day. Pancakes are believed to be his favourite cheat meal. Almost every week one can spot the Rock sharing images of a variety of pancakes.

Since, he doesn’t have any history of skipping workouts, Johnson is guilt free when he feasts on his cheat meals.

Dwayne Johnson muscles

nickelodeon kids choice sports awards 2014 show the rock
LOS ANGELES, CA – JULY 17: Actor Dwayne Johnson speaks onstage during Nickelodeon Kids’ Choice Sports Awards 2014 at UCLA’s Pauley Pavilion on July 17, 2014 in Los Angeles, California. (Photo by Kevin Winter/Getty Images)

Johnson is built like a Panzer VIII Maus. His muscles are so large that one can even spot it from a nautical mile.

His chest is 50 inches, and his waist an impressive 35 inches. His thighs measure 31 inches. Johnson’s standout body part – biceps are around 21 inches, a staggering 8 inches above the bicep size of an average male of his age.

FAQs about Dwayne Johnson

How much does The Rock eat in a day?

The Rock eats up to 5 to 7 meals a day. During intense training times he eats up to 7 meals a day.

How many days a week does The Rock workout?

The Rock works out 6 days a week.

How long does the rock workout a day?

The Rock works out 3-4hrs a day. That’s a staggering 1/6th of a day.

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