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The Rock’s Diet and Workout
Plan
By Jacob Osborn - Evidence Based
Published: 3 Aug 2023, Last Updated: 6 Aug 2023
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For Dwayne Johnson aka The Rock, workouts and a
diligent diet are quite simply a way of life.
Accordingly, the California-born college athlete
turned WWE sensation turned A-list movie star cuts
a truly impressive figure, as anyone with working
eyeballs and access to a screen can attest. And
while some of that mean muscle came naturally, the
bulk of it results from next-level dedication in every
conceivable department. That said, he still makes
room for the occasional cheat day. Something tells
us he earned it.
It’s then no surprise that adopting The Rock diet and
workout plan isn’t a matter of access as much as it
is a matter of conviction. Well, that and a decent
budget, since you’ll be spending a lot on food.
Should you take on this training regimen, however,
you might one day flaunt a body like the one he did
in “Hercules” or “Fast 5” or any other movie he’s
been in because he’s pretty much always fit. But are
you up to the task, young go-getter? Let’s find out.
Table of contents
The Rock Diet Plan
Meanwhile, Johnson is always happy to share the
secrets of his ongoing success. As such, you’ll
always find him posting fitness videos to YouTube or
selling The Rock workout gear or gracing Instagram
with pictures of his hearty meals. He even launched
two short-lived reality shows called “Hero” and
“Wake Up Call,” where he personally motivated
others toward physical and mental transformation.
Like we said, spreading the love is a massive part of
his game plan.
More recently, Johnson dieted hard for his role in
Black Adam, revealing the intense depths he goes
to for his ‘champion’ scenes. “Been working
extremely hard dieting, training and conditioning
unlike any other role of my entire career,” he wrote
on Instagram. “Manipulating water, sodium, cardio
but also having to push and pull real iron to have
dense, dry, detailed muscle. It’s a real science that
takes months and months to dial it all in with my
strength & conditioning coach @daverienzi who
keeps a very watchful eye, constantly fine tuning
our strategy daily.”
The Rock post-workout | Image: Instagram
The Rock takes a “go big or go home” attitude
toward just about everything he does, including his
diet. What we’re trying to say here is that he eats
like a grizzly bear, albeit a (mostly) healthy one.
Sometimes The Rock’s diet can go to crazy
extremes. For example, when prepping for the role
of Hercules, it was reported that he ate up to seven
protein-rich meals a day. That amounted to a
whopping total of 4,131 calories, which is basically
twice the recommended average for men. When not
in training, he normally eats about five meals a day,
and we’re talking meals .
As you can probably guess, Johnson loves himself a
juicy steak along with other tasty proteins. And if
you’ve ever visited The Rock’s insanely popular
Instagram feed, then you know his cheat meals are
downright epic. Of course, everything this dude
does is epic, so why would his cheat meals be any
exception?
Think steak, fish, whole grains, eggs, green veggies,
protein, protein, and more protein, and you’re
getting a pretty good idea of what The Rock is
cookin’. It’s all planned out in advance and devoured
with relish.
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Five-Meal Diet Plan
When he’s not building mass for a role, The Rock
eats the following (as an example):
Meal #1
10 oz steak
2 cups oatmeal
3 egg whites
1 whole egg
1 glass watermelon juice
Meal #2
2 servings chicken
2 bell peppers
3 cups mushrooms
3 cups broccoli
1 protein shake
Meal #3
8 oz salmon
8 asparagus tips
2 whole eggs
2 cups rice medley
3 cups broccoli
Meal #4
10 oz steak
3 baked potatoes
8 asparagus tips
1 glass orange juice
Meal #5
20 grams casein protein
10 egg whites
Seven-Meal Diet Plan
As we mentioned above, when The Rock was
training for 2014’s “Hercules,” he consumed calories
like it was nobody’s business. For all the extremists
(or completists) out there, here’s one of his sevenmeal diet plans:
Meal #1
10 oz cod
2 whole eggs
2 cups of oatmeal
Meal #2
8 oz cod
12 oz sweet potato
1 cup veggies
Meal #3
8 oz chicken
2 cups white rice
1 cup veggies
Meal #4
8 oz cod
2 cups rice
1 cup veggies
1 tbsp fish oil—122
Meal #5
8 oz steak
12 oz baked potato
spinach salad
Meal #6
10 oz cod
2 cups rice
salad
Meal #7
30 grams casein protein
10 egg-white omelet
1 cup veggies (onions, peppers, mushrooms)
1 tbsp omega-3 fish oil
The Rock Workout Plan
Are you ready to bring out your inner Hercules? The
Rock workout plan will certainly get you there, but
don’t think for a second that the journey will be
easy. On the contrary, The Rock workout routine is
pretty much as demanding as modern fitness can
get. Of course, should you properly execute this
brutal training regimen, you’ll be walking tall like a
one-man gun show (who out there got the
reference?).
A DV E R T I S E M E N T - C O N T I N U E R E A D I N G B E LO W
Depending on the type of role he’s training for, The
Rock employs varying levels of intensity. That said,
his workout routine is always pretty intense. It kicks
off with 30-50 minutes of cardio on the elliptical
cross trainer first thing in the morning. After that, he
eats a hearty, protein-packed breakfast.
Then it’s off to the gym, where the real workout
begins. In The Rock’s own words, he gets “busy with
a nice session of clangin’ and bangin’—epic pain,
epic results.” That means lifting heavy weights on a
regular basis, working out six days a week, and
focusing on a different muscle group each day. All
the while, The Rock is cranking his ultimate music
playlist, presumably on his namesake headphones
or earbuds. On the seventh day, he rests…and eats
gobs of ice cream (if his legendary Instagram feed is
anything to go by).
Before we dive into the basics, a simple reminder:
Dwayne “The Rock” Johnson is 6 foot 5 and built like
a truck. We only mention this because we would
never want you to bite off more than you can chew
by eating everything he eats and lifting everything
he lifts. In other words, apply a little common sense
when adopting The Rock’s workout routine, so that
we don’t end up with a lawsuit on our hands.
Intensity is good. Overdoing it, bad.
Now that we’ve gotten our little disclaimer out of the
way, we present one of The Rock’s ultimate workout
plans. Prepare to get busy with the kettlebells,
barbells, and dumbbells exercises. Your triceps will
be sore, your legs with be sore, and everything will
be sore, but it will be worth it in the long run. Epic
pain, epic results, as the man himself likes to say.
Without further delay, here is The Rock’s workout
plan:
therock
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Day 1: Legs
Run on Treadmill – 30-50 minutes
Eat Breakfast
Barbell Walking Lunge – 4 sets, 25 reps
Leg Press – 4 sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Barbell Squat – 4 sets, 12 reps
Hack Squat – 4 sets, 12 reps
Single Leg Hack Squat – 4 sets, 12 reps
Romanian Deadlift – 4 sets, 10 reps
Seated Leg Curl – 3 sets, 20 reps
Thigh Abductor – 4 sets, 12 reps
therock
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therock
No herky jerky movements.
A microcosm for life/
Slow, steady precision - then go in for the kill.
Finish your week strong.
#ironparadise #jumpjump #WSR
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A DV E R T I S E M E N T - C O N T I N U E R E A D I N G B E LO W
!
Day 2: Back
Run on Treadmill – 30-50 minutes
Eat Breakfast
Wide-Grip Lat Pulldown – 4 sets, 12 reps
Bent Over Barbell Row – 4 sets, 12 reps
One-Arm Dumbbell Row – 4 sets, 12 reps
Barbell Deadlift – 3 sets, 10 reps
Pull-ups – 3 sets, to failure
Dumbbell Shrug – 4 sets, 12 reps
Inverted Row – 3 sets, to failure
Hyperextensions (Back) – 4 sets, 12 reps
therock
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therock
Good to grit it out here to Hawaii where the mana is
always strong. And always good to be home bruthaas and
sistaaaaas
#championshipsets #ironparadise #tilfailure
#needpancakes
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Day 3: Shoulders
Run on Treadmill – 30-50 minutes
Eat Breakfast
Dumbbell Shoulder Press – 4 sets, 12 reps
Standing Military Press – 4 sets, 12 reps
Front Dumbbell Raise – 4 sets, 12 reps
Side Lateral Raise – 4 sets, 12 reps
Reverse Machine Flyes – 4 sets, 15 reps
Seated Bent-Over Rear Delt Raise – 4 sets, 12
reps
therock
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therock
% &
Iron sharpens iron.
Gettin’ killer workouts in here in Hawaii.
I work all around the world, but always good to come back
home to sharpen the iron in our aloha spirit.
Let the blood flow.
#rentsdue
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Day 4: Arms/Abs
Run on Treadmill – 30-50 minutes
Eat Breakfast
Dumbbell Bicep Curl – 4 sets, 15 reps
Hammer Curls – 4 sets, 15 reps
Spider Curl – 4 sets, to failure
Triceps Pushdown – 4 sets, 15 reps
Overhead Triceps – 3 sets, 15 reps
Hanging Leg Raise – 4 sets, 20 reps
Rope Crunch – 4 sets, 20 reps
Russian Twist – 4 sets, 20 reps
therock
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therock
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