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Practice Like The Rock –


Dwayne “The Rock” Johnson is an expert wrestler turned motion famous person who has turn out to be one of many greatest names in Hollywood. You might not consider you might have lots in frequent with him, however there’s one factor you’ll be able to share: his food plan and health routine.

WWE famous person Dwayne Johnson spends a variety of time within the health club, and he’s not shy about sharing his food plan and exercise routine on Instagram. He’s consistently posting health movies or images of his nutritious meals. He additionally hosted two actuality reveals, “Hero” and “Wake Up Name,” the place he impressed others to rework their bodily and psychological well being.

What’s the key to his success? 

It’s no secret that The Rock follows an intense health routine. His father and grandfather had been each skilled wrestlers which have given him a genetic benefit in comparison with most, however his dedication to his health and well being is what in the end has set The Rock aside. This degree of dedication is one thing you’ll be able to comply with his lead on!

Johnson’s food plan and exercise are very strict. He consumes roughly 5,000 energy per day by following a food plan that features lean proteins, greens, good fat, and different wholesome meals. He eats each two hours, which helps him keep his weight whereas giving him the vitality to gasoline his grueling exercises.

To appear to be The Rock, you should prepare and eat as he does. His exercise and food plan plan has helped him look the way in which he’s at present. Comply with his coaching strategies and food plan plan on this article to coach and food plan like he does!

However earlier than that, let’s take a look at:


Who’s The Rock?


The Rock, Dwayne Douglas Johnson, was born Might 2, 1972, is an American-Canadian actor, producer, businessman, and former skilled wrestler. He is likely one of the largest names within the WWE.  He credit a variety of his success to onerous work, dedication, and fewer importantly his genetics.

Dwayne “The Rock” Johnson, broadly considered one of many biggest skilled wrestlers of all time, was dubbed the “most electrifying man in sports activities leisure” by ESPN. He wrestled for the World Wrestling Leisure (WWE) for eight years earlier than pursuing a profession in performing.

He began his profession as a university soccer star on the College of Miami. After being minimize from the Calgary Stampeders of CFL two months into the 1995 season, he started coaching for a profession in skilled wrestling as a wrestler in WWE, following numerous relations’ footsteps, together with his grandfather Peter Maivia and his father, Rocky Johnson.

He was a part of The Nation of Domination and The Company earlier than turning face in 1997. Along with these accolades, Johnson has headlined a number of main WWE pay-per-view occasions (together with WrestleMania XXVII), closed WrestleMania XXVII and WrestleMania XXX with record-breaking attendance figures.

The Rock gained mainstream fame within the World Wrestling Federation (WWF, now WWE) from 1996 to 2004 and ended up profitable 17 WWE championships in these 8 years.

He returned to the WWE as a part-time wrestler in 2011 and has made a few appearances over time, together with a WrestleMania 28 primary occasion towards John Cena in 2012, till 2019, when he lastly retired.

By 2001, he made the leap to motion pictures with The Mummy Returns and The Scorpion King. Since then, he’s been identified for his spectacular physique, which is on show in lots of performing roles. He has starred in a number of blockbuster motion pictures, together with the Quick and Livid franchise, San Andreas and Jumanji. He additionally received a Golden Globe for his efficiency on the HBO sequence Ballers.

The Rock may also quickly be including superheroes to his resume. The actor, who has turn out to be a social media famous person, will play Black Adam. Black Adam is a supervillain who fights Shazam, he’s set to look within the upcoming 2022 DC movie “Shazam!”


The Rock Food plan Plan


Supply: The Rock on Instagram

The Rock is a modern-day Hercules, with a physique constructed from onerous work within the health club, dedication, and plenty of meals. Whereas The Rock is understood for his physique, he’s as well-known for his strict food plan that runs six days every week. He additionally has one cheat day indulging in his favourite meals, equivalent to pizza.

When coaching for a task, he consumes 5,000 energy per day, consuming loads of protein and carbs and average wholesome fat. That’s twice the variety of energy the common man consumes each day. He eats each few hours (2-3 hours) – one thing he says helps him keep on observe together with his food plan plan.

Dwayne is a fan of cheat meals — and cheat days. Throughout his relaxation day, the Rock makes use of it as a day for cheat meals as a result of he believes it supplies him flexibility and helps him from feeling constrained.

“It’s crucial to have a cheat meal or a cheat day to remain on observe together with your food plan,” the previous WWE star wrote on his Instagram account earlier this yr.


How Does the Cheat Meal Work?


The Rock avoids consuming carbs or sugar for six days every week, aside from fibrous veggies like greens or broccoli. However on that seventh day, it’s all about indulging in his favourite meals, together with sugary and processed meals, with out restrict.


What Meals Does Rock Dwayne Eat?


The Rock eats 5 – 7 meals a day, giving him the vitality to gasoline up his rigorous coaching periods and acquire muscle within the health club. To ensure he eats sufficient energy, his each day food plan is crammed with high-protein meals like fish, hen breasts, egg whites, and protein powder.

He additionally consumes complicated carbohydrates equivalent to rice, baked potatoes, oatmeal, candy potatoes, and plenty of greens equivalent to broccoli to supply fiber, minerals, nutritional vitamins, and antioxidants throughout exercises.

As well as, The Rock eats extra wholesome fat, about 35% of his energy come from these fat. Which is greater than double the quantity the USDA recommends, nonetheless, it’s not simply any fats: these fat come from nuts, avocados, olive oil, coconut oil, and fish dietary supplements.

The Rock additionally consumes loads of water all through the day to maintain his pores and skin wholesome and hydrated and restrict water retention within the pores and skin, making him look bloated.


The Rock’s 7 Pattern Meal Plan

What The Rock is cookin’:

Energy Breakfast


  • 8 ounces of flank steak, eggs (white and entire)
  • One and a half cups of brown rice
  • Sautéed mushrooms, onions, and peppers

Meal 2

  •  8 ounces of cod
  • 1 cup of greens
  • 12 ounces of candy potatoes

Meal 3

  • 8 ounces of hen
  • 2 cups of white rice
  • A cup of greens

Meal 4

  •  1 tablespoon of fish oil
  •  2 cups white rice
  • 1 cup greens
  •  8 ounces of cod

 Meal 5

  • 12 ounces of baked potatoes
  •  8 ounces of steak
  • 1 cup of spinach
  •  A salad

Meal 6

  •  10 ounces of cod
  •  2 cups of white rice
  •  One other salad

Meal 7

  • 30 grams of casein protein
  • 1 cup veggies
  • 10-eggs white omelet
  •  A tablespoon of fish oil


Dwayne Johnson’s the Rock Publish Exercise Shakes

After a exercise, Dwayne drinks post-workout shakes. They include a little bit little bit of protein, some fruit, some greens, and a variety of fats from completely different sorts of nuts.

Right here is The Rock’s favourite post-workout dietary supplements he drinks inside 10 minutes of figuring out.

  • Whey protein
  • 1 apple
  • Creatine
  • Water
  • A handful of ice cubes
  • 30 grams of carbohydrate powder


Dwayne “The Rock” Johnson’s Exercise Plan


dwayne the rock johnson work out


Do you’re feeling you’re getting nowhere in your exercise routine however don’t wish to stop? Listed here are some nice life hacks from The Rock. His exercise routine is about as strenuous as trendy health will get. The Rock is understood for his intense health routine. He’s so properly outlined, that it’s straightforward to neglect he was as soon as a 260-pound defensive lineman.

The Rock’s exercise consists largely of weight lifting but in addition contains cardio and mobility coaching. He exercises six days every week and takes in the future off to relaxation. When he’s filming a film he does two exercises a day for 2 hours every.

The Rock begins his day at 4 a.m. with 30-60 minutes of cardio both on the treadmill or elliptical. A heavy breakfast follows that. He then heads to his health club for his first weightlifting session for 90 minutes.

The Rock’s exercises are high-intensity and use a variety of resistance coaching. His weekly exercise routine contains workout routines like deadlifts, squats, shoulder presses, pull-ups, and chest presses. 

Under are a few of his exercises primarily based on the physique half he’s coaching.


Monday: The Rock’s Leg Workout routines

Train Units Reps
Run on the treadmill or elliptical 30 – 60 minutes
Hacks squat 4 12
Barbell squat 8 12
Barbell strolling lunges 4 25
Strolling lunge with a barbell 4 20-25
Leg press 4 25
Leg extension 4 15-20
Romanian deadlift 4 8-12
Standing calf raises 4 50-75
Thigh abductor 4 12
Single-leg hack squat 8 12


Tuesday: The Rocks Shoulder Workout routines

Train Units Reps
Run on the treadmill or elliptical 30-60 minutes
Standing Army 4 12
Dumbbell shoulder press 4 12
Standing barbell entrance elevate 4 10
Seated bent-over rear delt elevate 4 12
Reverse machine fly 4 15
Standing dumbbell lateral flys 4 8-12
Aspect lateral elevate 4 12
Single-arm cable lateral raises 4 8-12


Wednesday: The Rock’s Again Workout routines

Train Units Reps
Run on the treadmill or elliptical 30 – 60 minutes
Barbell Deadlift 3 10
Huge grip pull-up 4 12
Single-arm dumbbell Row 4 8 – 12
Hyperextensions (again) 4 12
Hammer energy double arm row 4 8 – 12
Lat Pulldown 3 12
Dumbbell shrugs 4 12
Pullups 4 failure


Thursday: Rock’s Abs and Arms Workout routines

Train Units Reps
Run on the treadmill or elliptical 30 – 60 minutes
Preacher curls 4 12 – 15
Rope crunch 4 20
Overhead triceps 3 15
Hanging leg elevate 4 20
Russian twist 4 20
Triceps pushdowns 4 12 – 15
Dumbbell biceps curls 4 12 – 15


Friday: Rock’s Chest Workout routines

Train Units Reps
Run on the treadmill or elliptical 30 – 60 minutes
Incline dumbbell press 4 12
Incline hammer curls 4 8 – 12
Chest dip variations 4 failure
Barbell bench press 4 4 8 – 12
Flat-bench dumbbell press 4 8 – 12


Saturday: Rock’s Legs Workout routines

Train Units Reps
Run on the treadmill or elliptical 30- 60 minutes
Hacks squat 4 12
Barbell squat 8 12
Barbell strolling lunges 4 25
Strolling lunge
with dumbbells or chains
4 20 – 25
Leg press 4 25
Leg extension 4 15 – 20
Romanian deadlift 4 8 – 12
Standing calf raises 4 50 – 75
Thigh abductor 4 12
Single-leg hack squat 8 12


Sunday: Resting Day

Sunday is the Rock’s cheat meal day, the place he eats his favourite meals out of his strict six-day-a-week food plan plan and offers his physique much-needed relaxation.


The Rock’s Bottomline

Coaching like The Rock isn’t straightforward, however it’s value making an attempt due to the outcomes it could produce. It’s a must to put forth the hassle, bust your butt within the health club, and get right down to enterprise!

Nonetheless, Rock’s food plan and coaching regimens is probably not supreme for newbies. Maybe his high-intensity exercises are supposed for folks with prior resistance coaching expertise.

However if you’re a newbie, you’ll be able to undertake an analogous consuming type by consuming excessive protein, plenty of wholesome fats, and consuming extra applicable parts. You also needs to scale back the depth by doing fewer units, reps, and weight and focus on correct type to attain your health purpose with out hurting your self. 

For those who’re seeking to get in form which might show you how to acquire confidence, coaching with depth and consistency like The Rock is the way in which to go. Begin work at present!

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