To Top

The People’s Champ: Train Like The Rock

Dwayne “The Rock” Johnson is a professional wrestler turned action superstar who has become one of the biggest names in Hollywood. You may not believe you have a lot in common with him, but there’s one thing you can share: his diet and fitness routine.

WWE superstar Dwayne Johnson spends a lot of time in the gym, and he’s not shy about sharing his diet and workout routine on Instagram. He is constantly posting fitness videos or photos of his nutritious meals. He also hosted two reality shows, “Hero” and “Wake Up Call,” where he inspired others to transform their physical and mental health.

What’s the secret to his success? 

It’s no secret that The Rock follows an intense fitness regimen. His father and grandfather were both professional wrestlers which have given him a genetic advantage compared to most, but his dedication to his fitness and health is what ultimately has set The Rock apart. This level of dedication is something you can follow his lead on!

Johnson’s diet and workout are very strict. He consumes roughly 5,000 calories per day by following a diet that includes lean proteins, vegetables, good fats, and other healthy foods. He eats every two hours, which helps him maintain his weight while giving him the energy to fuel his grueling workouts.

To look like The Rock, you must train and eat as he does. His workout and diet plan has helped him look the way he is today. Follow his training techniques and diet plan in this article to train and diet like he does!

But before that, let’s look at:


Who is The Rock?


The Rock, Dwayne Douglas Johnson, was born May 2, 1972, is an American-Canadian actor, producer, businessman, and former professional wrestler. He is one of the largest names in the WWE.  He credits a lot of his success to hard work, dedication, and less importantly his genetics.

Dwayne “The Rock” Johnson, widely regarded as one of the greatest professional wrestlers of all time, was dubbed the “most electrifying man in sports entertainment” by ESPN. He wrestled for the World Wrestling Entertainment (WWE) for eight years before pursuing a career in acting.

He started his career as a college football star at the University of Miami. After being cut from the Calgary Stampeders of CFL two months into the 1995 season, he began training for a career in professional wrestling as a wrestler in WWE, following various family members’ footsteps, including his grandfather Peter Maivia and his father, Rocky Johnson.

He was part of The Nation of Domination and The Corporation before turning face in 1997. In addition to these accolades, Johnson has headlined several major WWE pay-per-view events (including WrestleMania XXVII), closed WrestleMania XXVII and WrestleMania XXX with record-breaking attendance figures.

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

He returned to the WWE as a part-time wrestler in 2011 and has made a couple of appearances over the years, including a WrestleMania 28 main event against John Cena in 2012, until 2019, when he finally retired.

By 2001, he made the jump to movies with The Mummy Returns and The Scorpion King. Since then, he’s been known for his impressive physique, which is on display in many acting roles. He has starred in several blockbuster movies, including the Fast and Furious franchise, San Andreas and Jumanji. He also won a Golden Globe for his performance on the HBO series Ballers.

The Rock will also soon be adding superheroes to his resume. The actor, who has become a social media superstar, will play Black Adam. Black Adam is a supervillain who fights Shazam, he is set to appear in the upcoming 2022 DC film “Shazam!”


The Rock Diet Plan


Source: The Rock on Instagram

The Rock is a modern-day Hercules, with a body built from hard work in the gym, dedication, and lots of food. While The Rock is known for his physique, he’s as famous for his strict diet that runs six days a week. He also has one cheat day indulging in his favorite foods, such as pizza.

When training for a role, he consumes 5,000 calories per day, consuming plenty of protein and carbs and moderate healthy fats. That’s twice the number of calories the average man consumes daily. He eats every few hours (2-3 hours) – something he says helps him stay on track with his diet plan.

Dwayne is a fan of cheat meals — and cheat days. During his rest day, the Rock uses it as a day for cheat meals because he believes it provides him flexibility and helps him from feeling constrained.

“It’s imperative to have a cheat meal or a cheat day to stay on track with your diet,” the former WWE star wrote on his Instagram account earlier this year.


How Does the Cheat Meal Work?


The Rock avoids eating carbs or sugar for six days each week, except for fibrous veggies like greens or broccoli. But on that seventh day, it’s all about indulging in his favorite foods, including sugary and processed foods, without limit.


What Foods Does Rock Dwayne Eat?


The Rock eats 5 – 7 meals a day, giving him the energy to fuel up his rigorous training sessions and gain muscle in the gym. To make sure he eats enough calories, his daily diet is filled with high-protein food like fish, chicken breasts, egg whites, and protein powder.

He also consumes complex carbohydrates such as rice, baked potatoes, oatmeal, sweet potatoes, and lots of vegetables such as broccoli to provide fiber, minerals, vitamins, and antioxidants during workouts.

In addition, The Rock eats more healthy fats, about 35% of his calories come from these fats. Which is more than double the amount the USDA recommends, however, it’s not just any fat: these fats come from nuts, avocados, olive oil, coconut oil, and fish supplements.

The Rock also consumes plenty of water throughout the day to keep his skin healthy and hydrated and limit water retention in the skin, making him look bloated.


The Rock’s 7 Sample Meal Plan

What The Rock is cookin’:

Power Breakfast


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

Meal 2

  •  8 ounces of cod
  • 1 cup of vegetables
  • 12 ounces of sweet potatoes

Meal 3

  • 8 ounces of chicken
  • 2 cups of white rice
  • A cup of vegetables

Meal 4

  •  1 tablespoon of fish oil
  •  2 cups white rice
  • 1 cup vegetables
  •  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
  •  Another 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 Post Workout Shakes

After a workout, Dwayne drinks post-workout shakes. They contain a little bit of protein, some fruit, some greens, and a lot of fat from different kinds of nuts.

Here is The Rock’s favorite post-workout supplements he drinks within 10 minutes of working out.

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


Dwayne “The Rock” Johnson’s Workout Plan



Do you feel you’re getting nowhere in your workout routine but don’t want to quit? Here are some great life hacks from The Rock. His workout routine is about as strenuous as modern fitness gets. The Rock is known for his intense fitness routine. He is so well defined, that it’s easy to forget he was once a 260-pound defensive lineman.

The Rock’s workout consists mostly of weight lifting but also includes cardio and mobility training. He workouts six days a week and takes one day off to rest. When he is filming a movie he does two workouts a day for two hours each.

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

The Rock’s workouts are high-intensity and use a lot of resistance training. His weekly workout routine includes exercises like deadlifts, squats, shoulder presses, pull-ups, and chest presses. 

Below are some of his workouts based on the body part he’s training.


Monday: The Rock’s Leg Exercises

Run on the treadmill or elliptical30 - 60 minutes
Hacks squat412
Barbell squat812
Barbell walking lunges425
Walking lunge with a barbell420-25
Leg press425
Leg extension415-20
Romanian deadlift48-12
Standing calf raises450-75
Thigh abductor412
Single-leg hack squat812


Tuesday: The Rocks Shoulder Exercises

Run on the treadmill or elliptical30-60 minutes
Standing Military412
Dumbbell shoulder press412
Standing barbell front raise410
Seated bent-over rear delt raise412
Reverse machine fly415
Standing dumbbell lateral flys48-12
Side lateral raise
Single-arm cable lateral raises48-12


Wednesday: The Rock’s Back Exercises

Run on the treadmill or elliptical30 - 60 minutes
Barbell Deadlift
Wide grip pull-up412
Single-arm dumbbell Row48 - 12
Hyperextensions (back)412
Hammer strength double arm row48 - 12
Lat Pulldown312
Dumbbell shrugs412


Thursday: Rock’s Abs and Arms Exercises

Run on the treadmill or elliptical30 - 60 minutes
Preacher curls412 - 15
Rope crunch420
Overhead triceps315
Hanging leg raise420
Russian twist420
Triceps pushdowns412 - 15
Dumbbell biceps curls412 - 15


Friday: Rock’s Chest Exercises

Run on the treadmill or elliptical30 - 60 minutes
Incline dumbbell press412
Incline hammer curls48 - 12
Chest dip versions4failure
Barbell bench press 448 - 12
Flat-bench dumbbell press48 - 12


Saturday: Rock’s Legs Exercises

Run on the treadmill or elliptical30- 60 minutes
Hacks squat412
Barbell squat812
Barbell walking lunges425
Walking lunge
with dumbbells or chains
420 - 25
Leg press425
Leg extension415 - 20
Romanian deadlift48 - 12
Standing calf raises450 - 75
Thigh abductor412
Single-leg hack squat812


Sunday: Resting Day

Sunday is the Rock’s cheat meal day, where he eats his favorite meals out of his strict six-day-a-week diet plan and gives his body much-needed rest.


The Rock’s Bottomline

Training like The Rock isn’t easy, but it is worth attempting because of the results it can produce. You have to put forth the effort, bust your butt in the gym, and get down to business!

However, Rock’s diet and training regimens may not be ideal for beginners. Perhaps his high-intensity workouts are intended for people with prior resistance training experience.

But if you are a beginner, you can adopt a similar eating style by consuming high protein, lots of healthy fat, and eating more appropriate portions. You should also reduce the intensity by doing fewer sets, reps, and weight and concentrate on proper form to achieve your fitness goal without hurting yourself. 

If you’re looking to get in shape which could help you gain confidence, training with intensity and consistency like The Rock is the way to go. Start work today!

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in advice