The Rock’s Intense Diet & Workout Plan

The Rock's diet

As one of the world’s highest-paid actors, Dwayne ‘The Rock’ Johnson is a man whose rig is the money maker. Whether it’s jumping out of buildings or playing lifeguard, The Rock’s diet and workout plan ensures he comes off as the toughest and biggest man in the room.

With hardcore dedication on par with fellow star Mark Wahlberg, the megastar truly knows how to get in shape. He’s also able to understand balance, throwing in the occasional cheat day when he can. The 47-year old, 6 ft 5′ beast somehow manages to down an ungodly amount of calories, eating like a horse to maintain all 120kg of his sculpted mass.

Whether he’s bulking up further or cutting down, The Rock may tweak his diet depending on the situation. However, with the ‘Hobbs & Shaw’ and ‘Fast & Furious’ movies all requiring his famed bulk, he usually stays pretty consistent – apart from his off-season. Dwayne consumes around 7 meals a day whilst training under the strict programs of strength and conditioning coach/bodybuilder Dave Rienzi. During his time away from training, he’ll scale back to around 5 meals a day but on average, he can get through around 5,165 calories (double what the average man eats). Food is mainly focused around key macros with a protein, a carbohydrate and vegetables incorporated in each of his meals.



By no means are we suggesting you should aim to match the levels of Dwayne ‘The Rock’ Johnson. The meal plan below requires him to stomach about 4.5kg (10 pounds) a day.

The Rock’s Diet

Breakfast

  • 10 oz / 280g cod
  • 2 whole eggs
  • 2 cups oatmeal

Morning Tea/Snack

  • 8 oz / 230g cod
  • 12 oz / 340g sweet potato
  • 1 cup veggies

Lunch

  • 8 oz / 230g chicken
  • 2 cups white rice
  • 1 cup veggies

Afternoon Tea

  • 8 oz / 230g cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil

Dinner

  • 8 oz / 230g steak
  • 12 oz / 340g baked potato
  • spinach salad

When The Rock starts training for a big role, he throws in two additional meals to keep him on track.

Additional Meal 1

  • 10 oz / 280g cod
  • 2 cups rice
  • salad

Additional Meal 2

  • 30g casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

As for his cheat meal…

  • 12 Pancakes, 4 Pizzas, 21 Brownies
  • 5 Pints of Ice Cream
  • Banana Chocolate Chip Pancakes, Tequila
  • 5 Milk Chocolate, Salted Caramel Cookies
  • 2 Bacon Cheeseburgers, “Midnight Sugar Train” (baked goods galore)
  • 6 Sushi Platters, Plate of Cookies
  • 8 Slices of French Toast, Apple Pie
  • 2 Turkey Subs, Fudge Brownies
  • 1kg Steak with a Loaded Baked Potato
  • Chocolate Fudge Ice Cream “Sammich”
  • French Toast Smuuuthaad with Peanut Butter paired with his own tequila brand Teremana

To cap this all off, you need a strong workout plan to support all the calories being added in. So what does The Rock hit to get to his killer physique?

The Rock’s Workout Plan

The Rock’s diet and daily routine kicks off with a 4 AM wake up and a morning run – either on a treadmill or around the neighbourhood. He then hits up his first meal of the day for breakfast and commits to a full gym day focusing on a particular area of his body, changing up the sequences depending on a role or goal he has in mind.

Plugging into his playlist, which is a mix of hardcore hip-hop with heavy metal, Dwayne pushes beyond the limit. Aptly called ‘Iron Paradise Airwaves’ and made available by the man himself on Spotify, it’ll get you in the perfect mindset to absolutely kill the below routine every damn day.



Before he finally hits the gym floor, The Rock also gets his mind right. Read up on one of his inspirational quotes to match and get your mindset absolutely perfect. Some of our top picks are below, alongside some recent commentary on how wrestling idol Steve Austin played into his career mentality.

“All successes begin with Self-Discipline. It starts with you.”

“Don’t be afraid to be ambitious about your goals. Hard work never stops. Neither should your dreams.”

“The first step to achieving your goal, is to take a moment to respect your goal. Know what it means to you to achieve it.”

So after all this prep and without further ado, here’s how The Rock’s burns all those calories…

Monday: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extensions – 3 sets x 20 reps
  • Barbell Squats – 4 sets x 12 reps
  • Hack Squats – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curls – 3 sets x 20 reps
  • Thigh Abductor – 4 set x 12 reps

Tuesday: Back

  • Running 30-50 minutes – outside or on a treadmill
  • Wide-Grip Lat Pulldown – 4 sets x 12 reps
  • Bent-Over Barbell Row – 4 sets x 12 reps
  • One Arm Dumbbell Row – 4 sets x 12 reps
  • Barbell Deadlift – 3 sets x 10 reps
  • Pull-Ups – 3 sets
  • Dumbbell Shrug – 4 sets x 12 reps
  • Inverted Row – 3 sets
  • Hyperextension – 4 sets x 12 reps

Wednesday: Shoulders

  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Shoulder Press – 4 sets x 12 reps
  • Standing Military Press – 4 sets x 12 reps
  • Front Dumbbell Raise – 4 sets x 12 reps
  • Side Lateral Raise – 4 sets x 12 reps
  • Reverse Machine Flyes – 4 sets x 15 reps
  • Seated Bent Over Rear Delt Raise – 4 sets x 12 reps

Thursday: Arms/Abs

  • Running 30-50 minutes – outside or on a treadmill
  • Dumbbell Bicep Curl – 4 sets x 15 reps
  • Hammer Curls – 4 sets x 15 reps
  • Spider Curl – 4 sets x 12 reps
  • Triceps Pushdown – 4 sets x 15 reps
  • Overhead Triceps – 3 sets x 15 reps
  • Hanging Leg Raise – 4 sets x 20 reps
  • Rope Crunch – 4 sets x 20 reps
  • Russian Twist – 4 sets x 20 reps

Friday: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extension – 3 sets x 20 reps
  • Barbell Squat – 4 sets x 12 reps
  • Hack Squat – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curl – 3 sets x 20 reps
  • Thigh Abductor – 4 sets x 12 reps

Saturday: Chest

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Bench Press, medium grip – 4 sets x 12 reps
  • Incline Dumbbell Press – 4 sets x 12 reps
  • Dumbbell Bench Press – 4 sets x 12 reps
  • Flat Bench Cable Flyes – 4 sets x 15 reps
  • Incline Hammer Curls – 4 sets x 12 reps
  • Dips, Chest Version – 4 sets x 10-12 reps

Sunday: Rest

If you want to fully get onboard The Rock’s diet and workout hype train, you can also cop some of his clothes and equipment from his collaboration with Under Armour. Once you’re dressing, exercising and eating like Dwayne, you’re basically only a short buzz cut away from being an A-list movie star yourself.

The Rock's diet