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This is The Rock’s Insane Diet and Workout Regimen

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This is The Rock’s Insane Diet and Workout Regimen

the rock workoutDwayne “The Rock” Johnson is the second highest-paid celebrity in the world—and one of the biggest in both fame and physique. The WWE wrestler-turned-actor’s nickname might seem completely appropriate, given one look at his rock-hard 6-foot 5 bod (though it’s actually a play on his WWE name, “Rocky Maivia”).

But however easily his nickname came, don’t think his muscles followed suit. The Rock does some serious work to develop, tone and maintain his build.

Whether prepping for his roles as the demi-god Hercules or G.I. Joe, training Fast and Furious style, aweing his 102 million Instagram followers or teaming up with Under Armour, two things are certain: The Rock is committed, and he’s going all in. But what does that mean? For one thing, it means he’s eating about 5,000 calories a day of proteins, veggies and complex carbs—and a lot of cod (2.3 pounds to be exact). But he needs it to fuel his brutal 6-day schedule of 2.5-hour workouts.

While there’s nothing simple about his workouts, his secret is just that. According to BodyBuilding, “He lifts heavy, hard and often.” Johnson takes his workout seriously, saying, “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.”

So what does The Rock do to build and maintain his rippling physique, aside from hitting the gym at 4 a.m. to pump iron like a mad man?

While many of this workouts and diet habits follow a fairly regular pattern from week to week, Johnson modifies or ups his workout game based on upcoming roles. Tap this fitness and diet routine from The Rock to get in the best shape of your life. (For extra inspiration, check out what happened to “normal but pretty fit” guy Mark Webster on his 30-day adventure of training and eating like The Rock.)

Can You Smell what the Rock is Cooking?

The famous catchphrase Johnson uses when entering the wrestling ring is pretty fitting. “Can you smell what The Rock is cooking?” Whatever he’s cooking, he’s sure cooking a lot of it.

The Rock is a master of meal planning and prepping, and intentionally chooses food that will power his intense workouts and fast-paced life. He spreads 270 grams of protein (that’s one gram of protein per pound of bodyweight) out over 5 meals. He supplements his steak, chicken, egg whites and 2.3 pounds of daily cod with other staples, like oatmeal, broccoli, rice, asparagus, baked potatoes, leafy greens, mushrooms, onions and halibut. He also takes casein protein to keep him hitting his goals.

Check out these top-rated protein powders to up your fitness game.

Johnson typically passes on the carbs late in the day. Instead, you’ll find him drinking 2-3 gallons of water to stay perfectly hydrated and keep his metabolism going strong. While he allows a “cheat day” each week, he also believes that cheat days should be to “treat yourself, [not] cheat yourself.”

Don’t forget the supplements

While Johnson enjoys a largely clean diet, he amps up his nutrition and fitness with supplements like glucosamine, multivitamins, chondroitin, glutamine and branched-chain amino acids. After all, a heavy workout routine requires heavy nutrition—and sometimes you can’t get it all from your food.

Different days, different workouts

According to Bodybuilding.com, Johnson follows a strict and brutal 6-day workout plan that separates him from the rest of the pack.

Day 1: Leg day

  • Running, treadmill—30-50 minutes
  • Barbell walking lunge—4 sets, 25 reps
  • Leg press—4 sets, 25 reps
  • Leg extensions—3 sets, 20 reps
  • Barbell squats—4 sets, 12 reps
  • Hack squat—4 sets, 12 reps
  • Hack squat, single let—4 sets, 12 reps
  • Romanian deadlift—4 sets, 10 reps
  • Seated leg curl—3 sets, 20 reps
  • Thigh abductor—4 sets, 12 reps

 

Day 2: Back

  • Running, treadmill—30-50 minutes
  • Wide-grip lat pulldown—4 sets, 12 reps
  • Bent over barbell row—4 sets, 12 reps
  • One-arm dumbbell row—4 sets, 12 reps
  • Barbell deadlift—3 sets, 10 reps
  • Pullups—3 sets (to failure)
  • Dumbbell shrug—4 sets, 12 reps
  • Inverted row—3 sets (to failure)
  • Hyperextensions (back extension)—4 sets, 12 reps

 

Day 3: Shoulders

  • Running, treadmill—30-50 minutes
  • Dumbbell shoulder press—4 sets, 12 reps
  • Standing military press—4 sets, 12 reps
  • Front dumbbell raise—4 sets, 12 reps
  • Side lateral raise—4 sets, 12 reps
  • Reverse machine flyes—4 sets, 15 reps
  • Seated bent-over rear delt raise—4 sets, 12 reps

 

Day 4: Arms and Abs

  • Running, treadmill—30-50 minutes
  • Dumbbell bicep curl—4 sets, 15 reps
  • Hammer curls—4 sets, 15 reps
  • Spider curl—4 sets (to failure)
  • Triceps pushdown—4 sets, 15 reps
  • Overhead triceps—3 sets, 15 reps
  • Hanging leg raise—4 sets, 20 reps
  • Rope crunch—4 sets, 20 reps
  • Russian twist—4 sets, 20 reps

 

Day 5: Leg day

  • Running, treadmill—30-50 minutes
  • Barbell walking lunge—4 sets, 25 reps
  • Leg press—4 sets, 25 reps
  • Leg extensions—3 sets, 20 reps
  • Barbell squats—4 sets, 12 reps
  • Hack squat—4 sets, 12 reps
  • Hack squat, single let—4 sets, 12 reps
  • Romanian deadlift—4 sets, 10 reps
  • Seated leg curl—3 sets, 20 reps
  • Thigh abductor—4 sets, 12 reps

 

Day 6: Chest

  • Running, treadmill—30-50 minutes
  • Barbell bench press – medium grip—4 sets, 12 reps
  • Incline dumbbell press—4 sets, 12 reps
  • Dumbbell bench press—4 sets, 12 reps
  • Flat bench cable flyes—4 sets (to failure)
  • Incline hammer curls—4 sets, 12 reps
  • Dips – chest version—4 sets (to failure)

 

Day 7: Rest

  • Because even The Rock needs a rest day.

Regardless of what’s hitting the box office or how his workouts change, there’s no denying that The Rock’s years of hard work have paid off. He may make it look effortless, but there’s no fast-fix to getting in prime shape. At the end of the day, Johnson says, “As with anything in life, but especially with working out, there’s no substitute for hard work.”

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