Dwayne Johnson’s (The Rock) Diet and Workout plan

Dwayne Johnson wresting


Dwayne Johnson, also known by his ring name The Rock, is a famous actor, successful producer, and Top semi-retired professional wrestler. The Rock is not only a successful actor but also Inspiration for millions around the world because of his hard work and determination in his life.

Dwyane “The Rock” Johnson is known for a lot of roles: a former WWE superstar; the voice of demigod Maui in MoanaSan Andreas, and Tooth Fairy; and his latest, Dr. Bravestone in Jumanji: Welcome to the Jungle. On this post we’ll be looking at his Jumanji: Welcome to the Jungle workout routine and diet

His Body Stats or measurements at this moment are :-

Chest – 50 inches

Waist – 35 inches

Arms / Biceps – 20 inches

Legs / Thighs – 31 inches

Height:- 6 ft 5 in or 196 cm

Weight :- 119 kg or 262 pounds

The Rock is well known for his intense training sessions, which have contributed his his insane muscle gains over the years.

Dwayne Johnson

The Rock’s Workout

During the filming of Jumanji, Dwayne worked out five days per week, before taking two days of rest, and then repeat.

Dwayne Johnson breaks up his workout split the same way many bodybuilders do: by muscle group. Day 1 is back, Day 2 is chest, Day 3 is legs, Day 4 is shoulders, Day 5 is arms, and Days 6 and 7 are rest days. He recommends 15 minutes of cardio five times a week and training abs and calves two or three times a week at the beginning of a workout.

It’s not exactly a “perfectly” balanced week of workouts for the average gym-goer, but a great plan for someone with muscle-building goals.

His training split for Jumanji looked something like this:

Day 1: Back

  • • Cardio: 50 minutes
  • • One Arm Lat Pulldown
    3 sets x 15 reps
  • • Reverse-Grip Cable Pulldown
    5 sets x 12 reps
  • • One-Arm Dumbbell Row
    3 sets x 12 reps
  • • “Charles Glass-Style” Hammer High Row
    4 sets x 12 reps
  • • Cable Row With Rope Pullovers (Superset): 4 sets x 12 reps
    Rest 45 seconds between supersets.
  • • Hyperextensions (Hands Behind Head): 3 sets x 15 reps
  • • Dumbbell Shrugs
    4 sets x 20 reps

Day 2: Chest

  • • Cardio: 50 minutes
  • • Standing Cable Flyes: 7 sets x 15 reps
    30 Seconds Rest
  • • Incline Flyes: 4 sets x 15 reps
  • • Hammer Strength Incline: 3 sets x 10 reps
  • • Flat Dumbbell Press: 3 sets x 12 reps
  • • Flat Dumbbell Flyes with Pushups: 4 sets x 12 reps, pushups to failure
    Rest 45 Seconds

Day 3: Legs

  • • Cardio: 50 minutes
  • • Barbell Glute Bridges: 4 sets x 12 reps (hold last rep 10 secs)
  • • Single Leg Leg Extensions: 3 sets x 20 reps
  • Leg Press: 4 sets x 25 reps (90 seconds rest
  • • Walking Lunges: 3 sets x 24 reps
  • • Vertical Leg Press: 3 sets x 20 reps (60 seconds rest)
  • • Single Leg Lying Leg Curls: 4 sets x 15 reps
  • • Glute Ham Raises: 4 sets x 8-12 reps

Dwayne Johnson

Day 4: Shoulders

  • • Cardio: 50 minutes
  • • Reverse Flye Machine: 5 sets x 15 reps
  • • Incline Bench Lateral Raises: 4 sets x 12 reps
  • • Dumbbell Side Lateral Raises: 3 sets x 25,20,15,12,20 reps (Run rack up and back down)
  • • Dumbbell Front Raises: 4 sets x 10 reps (palms up) – 10 reps (palms facing) (start with palms up, keep chest up)
  • • Standing Dumbbell Shoulder Presses (go lighter): 4 sets x 20 reps

Day 5: Arms

  • • Cardio: 50 minutes
  • • Cable Curl (Run the stack down and back up): 2 sets of 20,15,10,15, 20 reps
  • • EZ Bar Spider Curls (lying on incline bench) superset with standing EZ Bar Curls: 4 sets x 12 reps, 8 sets x 10 reps
  • • Dumbbell Preacher Curls: 5 sets x 10 reps
  • • Reverse Grip Pushdowns (run the stack down and back up): 2 sets x 25,20,15,12,20 reps
  • • EZ Bar Skullcrushers to Close Grip Press: 4 sets x 12-20 reps
  • • Single Arm Cable Kickback: 3 sets x 12 reps
  • • Rope Pushdowns to Leaning Overhead Extension: 3 sets x 15 reps

Day 6 & 7: Rest

The Rock’s Diet

Dwayne will be the first to tell you that lifting heavy and hard is only half the battle when building muscle. You’ve also got to put the right foods inside your body. When he’s not in training for a role like Dr Bravestone in Jumanji, for which he ate seven protein-packed meals daily, he sticks to a five-meals-a-day nutrition regimen.

Dwayne “The Rock” Johnson, in order to maintain his legendary physique, eats more than 5,000 calories a day. The calories, spread over seven meals, include roughly 2.3 pounds of cod, a fish particularly rich in protein. The rest is eggs, steak, chicken, vegetables and potatoes — all told, about 10 pounds of food per day. In one year, The Rock consumes more than one-third of a ton of cod alone.

Dwayne believes that getting big doesn’t come without proper nutrition.

Ever wondered how The Rock got so big? This is his secret. “The secret is giving your body what it needs to be able to put on so much weight so quickly. For one, that means eating. You have to eat like crazy if you want to gain 20 pounds in 4 weeks; there is no way around that. “

Macronutrients are the nutrients which are required by the body in large amounts.  So it is importance that you define the right macronutrient ratio according to the kind of body you want to get. The Rock eats meals within 2 – 3 hours of interval between the meals, 7 times a day. And there is a large ratio of carbohydrates, proteins and fats in his meal.

Meal 1 :- 280g Steak Filet, 4 Egg Whites, 140g Oatmeal, Glass Of Watermelon Juice

Meal 2:- 220g Chicken, 2 Cups White Rice, 1 Cup Broccoli, Protein Shake

Meal 3:- 220g Halibut, 2 Cups White Rice, 1 Cup Asparagus

Meal 4 :- 220g Chicken, 1 Cup Broccoli, 350g Baked Potatoes

Meal 5:- 220g Halibut, 1 Cup White Rice, 1 Cup Asparagus

Meal 6:-280g Steak Filet, 250g Baked Potatoes, 1 Salad, Glass Of Orange Juice

Meal 7:- 30g Casein Shake, 10 Egg Whites

And all that is just for one day, which he does every single day

It’s not just the calories you take, but also the calories you burn, to achieve that chiselled and ripped body.

Dwayne Johnson

The Rock’s Story and Success

When Dwayne Johnson was young, his family didn’t have any food for Thanksgiving dinner, The whole family prayed that someone would invite them over to eat.

Dwayne Johnson’s dad wrestled for a living and so did his grandfather, His father and grandfather were his heroes but there was no money in wrestling at that time. Dwayne came home once, and their front door was padlocked, Taped to the door was a notice to leave the house because they haven’t paid the rent of the house, His mom started bawling; “Where are we going to live?” His mom and dad got divorced. with no home and his Dad gone, He felt helpless.

The only thing he could control was his own hands so he trained, He started playing football in high school and his grades got better, He then was recruited by the University of Miami.

He then moved to Canada to play for a professional team, Dwayne was cut after two months and left jobless and broke, At that time he had $7 in his pocket. This was the worst time of his life with no job and no money. He lived up in his mom’s apartment and cried a lot because of his situation, With no plans and nowhere to go Dwayne turned to the family tradition of wrestling.

He went to go find his dad, His father was against wrestling at first, but when his father saw that he was determined his father agreed to train him. At that situation he couldn’t afford real wrestling gear, so he bought volleyball knee pads and borrowed wrestling shorts from his uncle.

Because of his determination and passion, Dwayne Johnson never gave up on his dreams. He believed in himself and his hard work. He drove over 1000 miles to make his wrestling debut in 1996. After few weeks Dwayne went on to win seven wrestling championships, and then he transitioned into film.

Today, Dwayne Douglas Johnson is a famous and successful actor, producer and semi-retired wrestler. He is not only a successful person but also an inspiration for millions around the world because of his hard work, determination, and consistency he achieved his dreams. In life, people will say to you that your dreams are not possible. You cannot achieve your dreams. We should never allow those negative thoughts to impact our mind and life. just keep moving forward and never look back, your dreams are possible.

Dwayne Johnson
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