Dwayne Johnson rocks. Nutrition and Training

How Dwayne Johnson trains and eats to always look like the Rock.

Even if you’ve seen Dwayne Johnson in a movie once, you won’t forget his imposing appearance. There’s a reason he’s known by his nickname The Rock. The third-generation wrestler surprised WWE (World Wrestling Entertainment) viewers with his abilities for years. He has been recognized as WWE Champion eight times, which is one of the top titles in the world of wrestling.

Moreover, The Rock has dozens of action movies with spectacular scenes to his credit. It’s no secret that the fee Dwayne Johnson received for the movie “The Scorpion King” was listed in the Guinness Book of World Records as the highest fee for the first leading role.

However, we are not interested in the acting abilities of the Rock, and the secrets of how he manages to be in terrific physical shape from year to year. Of course, his strong muscles influenced not only successful genetics, but also persistent training.

Πίνακας περιεχομένων

What exercises to do to become the Rock?

Dwayne devotes a large amount of time to training every day. Long sleep is a hindrance on the way to strong muscles and a relief body. Therefore, waking up at four in the morning, the Rock goes out for an intense jog and so meets the dawn.

Early cardio invigorates the body and gives an effective charge for the whole day. Sometimes jogging can be replaced by a cardio workout on an elliptical trainer for 30-50 minutes.

After a dense breakfast to restore energy and strength, Dwayne goes to the gym. The wrestler visits it every morning six days a week. Early workouts are the usual layout of the day for The Rock, but due to his busy schedule he can postpone his workouts to the evening. Every day, except Sunday, Dwayne separately pumps legs, back, shoulders, chest, biceps and triceps, paying attention to every detail in the exercises. He intelligently combines exercises with dumbbells and barbells, in crossover and on machines.

Scala knows that it’s important to watch the loads on the body and distribute them correctly. In most cases, his workout consists of 4 approaches of 12 reps with a rest of 60-90 seconds. However, Dwayne tries to adjust to specific needs and can change the training plan. In the gym, he always remembers to stay fully focused on the work and put out his best effort.

Workout plan from Dwayne Johnson

Day of the week	Άσκηση	Approaches and reps
Monday/Leg Day	Running on the track Lunges with barbell Leg press on the machine Leg curls on the machine Squat with barbell on back Squats on Gakkenschmidt machine Squats on Gakkenschmidt machine on one leg Romanian deadlift Leg curls on the machine Leg curls on the machine	30-50 minutes 4 sets of 25 reps 4 sets of 25 reps 3 sets of 20 reps 4 sets of 12 reps 4 sets of 12 reps 4 sets of 12 reps 4 sets of 10 reps 3 sets of 20 reps 4 sets of 12 reps
Tuesday/Back Day	Jogging on the track Wide grip upper block chest press Incline barbell pull Dumbbell Incline Bench Pull Pull-ups Dumbbell shrugs Reverse pull-ups Hyperextension	30-50 minutes 4 sets of 12 reps 4 sets of 12 reps 4 sets of 12 reps 3 sets of 10 reps 3 sets until muscle failure 4 sets of 12 reps 3 sets to muscle failure 4 sets of 12 reps
Wednesday/ Shoulder Day	Treadmill run Seated dumbbell bench press Standing dumbbell bench press Alternating dumbbell raises in front of you Dumbbell side raises Reverse arm extension on the “butterfly” machine Dumbbell sit-up in incline	30-50 minutes 4 approaches of 12 reps 4 sets of 12 reps 4 sets of 12 reps 4 sets of 12 reps 4 sets of 15 reps 4 sets of 12 reps
Thursday/ Arm and abs day	Jogging on the treadmill Standing dumbbell biceps curls Standing dumbbell biceps curl with hammer grip Spider biceps curl Standing arm curl on the block Leg raises hanging on a bar Twisting on the upper block Russian twists	30-50 minutes 4 approaches of 15 times 4 approaches of 15 times 4 approaches to muscle failure 4 approaches of 15 times 4 approaches of 20 times 4 sets of 20 4 sets of 20
Friday/Leg Day	Repeat of Monday’s workout
Saturday/ Chest Day	Running on the track Bench press with regular grip Dumbbell bench press Dumbbell bench press Horizontal bench crossover Biceps dumbbell lift with hammer grip incline bench Push-ups on the bars	30-50 minutes 4 approaches for 12 reps 4 sets of 12 reps 4 sets of 12 reps 4 sets until muscle failure 4 sets of 12 reps 4 sets to muscle failure
Sunday	Rest and Recovery

Nutrition basics from Dwayne Johnson

It’s cool if you can replicate The Rock’s plan in your workouts. However, that’s only half the battle! Dwayne knows that your diet needs to be carefully monitored throughout the day. To maintain that body shape you need to consume enough calories and do it regularly. His usual diet consists of five meals, each of which is planned in advance.

The usual diet for Rocky looks like this:

Breakfast:
● 280-gram steak;
● 160 grams of oatmeal;
● 3 egg whites;
● 1 egg;
● a glass of watermelon juice.

Lunch:
● 2 chicken breasts;
● 2 bell peppers;
● 225 grams of mushrooms;
● 210 grams of broccoli;
● protein shake.

Afternoon snack:
● 200 grams of salmon;
● 8 stalks of asparagus;
● 2 eggs;
● 400 grams of mixed rice of different types;
● 213 grams of broccoli.

Dinner:
● 280-gram steak;
● 3 baked potatoes;
● 8 asparagus stalks;
● a glass of orange juice.

Snack:
● 20 grams of casein;
● 10 egg whites.