Dwayne “The Rock” Johnson’s Diet & Training Routine

Dwayne Johnson, also known as “The Rock”, is renowned for his mind-blowing physique.

It takes a monumental amount of training and a phenomenal amount of calories to maintain Johnson’s huge frame. Here’s a look at how he does it.

Dwayne “The Rock” Johnson’s Diet

Speaking to Bodybuilding.com in 2018, Dwayne Johnson said: “Diet-wise, I generally eat 5 meals a day. I’m very prepared and organized, and everything is planned out in advance. It’s all measured depending on what I’m training to achieve. 

“[Staples] in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”

A typical meal would be over 200g of chicken with a lot of rice, red peppers, broccoli, mushrooms and a protein shake.

Dwayne “The Rock” Johnson’s Training Routine

Day 1: Legs

Running 30-50 minutes – outside or on a treadmill

Barbell Walking Lunge – 4 sets of 25 reps

Leg Press – 4 sets of 25 reps

Leg Extensions – 3 sets of 20 reps

Barbell Squats – 4 sets of 12 reps

Hack Squats – 4 sets of 12 reps

Romanian Deadlift – 4 sets of 10 reps

Seated Leg Curls – 3 sets of 20 reps

Thigh Abductor – 4 set of 12 reps

Day 2: Back

Running 30-50 minutes – outside or on a treadmill

Wide-Grip Lat Pulldown – 4 sets of 12 reps

Bent Over Barbell Row – 4 sets of 12 reps

One Arm Dumbbell Row – 4 sets of 12 reps

Barbell Deadlift – 3 sets of 10 reps

Pull-Ups – 3 sets

Dumbbell Shrug – 4 sets of 12 reps

Hyperextension – 4 sets of 12 reps

Day 3: Shoulders

Running 30-50 minutes – outside or on a treadmill

Dumbbell Shoulder Press – 4 sets of 12 reps

Standing Military Press – 4 sets of 12 reps

Front Dumbbell Raise – 4 sets of 12 reps

Side Lateral Raise – 4 sets of 12 reps

Reverse Machine Flyes – 4 sets of 15 reps

Seated Bent Over Rear Delt Raise – 4 sets of 12 reps

Day 4: Arms/Abs

Running 30-50 minutes – outside or on a treadmill

Dumbbell Bicep Curl – 4 sets of 15 reps

Hammer Curls – 4 sets of 15 reps

Spider Curl – 4 sets of 12 reps

Triceps Pushdown – 4 sets of 15 reps

Overhead Triceps – 3 sets of 15 reps

Hanging Leg Raise – 4 sets of 20 reps

Rope Crunch – 4 sets of 20 reps

Russian Twist – 4 sets of 20 reps

Day 5: Legs

Running 30-50 minutes – outside or on a treadmill

Barbell Walking Lunge – 4 sets of 25 reps

Leg Press – 4 sets of 25 reps

Leg Extension – 3 sets of 20 reps

Barbell Squat – 4 sets of 12 reps

Hack Squat – 4 sets of 12 reps

Romanian Deadlift – 4 sets of 10 reps

Seated Leg Curl – 3 sets of 20 reps

Thigh Abductor – 4 sets of 12 reps

Day 6: Chest

Running 30-50 minutes – outside or on a treadmill

Barbell Bench Press, medium grip – 4 sets of 12 reps

Incline Dumbbell Press – 4 sets of 12 reps

Dumbbell Bench Press – 4 sets of 12 reps

Flat Bench Cable Flyes – 4 sets of 15 reps

Incline Hammer Curls – 4 sets of 12 reps

Dips, Chest Version – 4 sets of 10-12 reps

Day 7: Rest