Dwayne Johnson Diet Plan & Workout Routine ❤️


Dwayne Johnson, aka ‘The Rock,’ is a household name in both the fitness and entertainment industries. With his thriving entertainment career, this former successful wrestler is turning every rock in his path.

His passion for wrestling is in his blood, as his father was a well-known professional wrestler.


From sending chills down his opponent’s spine in the ring to delivering a powerhouse performance on the big screen, he is a true rock star. In 2020, The Rock Johnson was the highest-paid actor.

Dwayne Johnson’s Diet Plan

In addition, he includes at least a cup of vegetables in each meal to ensure he gets his fiber, antioxidants, vitamins, and minerals.

Johnson uses varying intensity levels during his workouts, beginning with 30-50 minutes of cardio on the elliptical cross trainer first thing in the morning before eating his first meal.


Following that, he has a hearty, protein-packed breakfast, which he refers to as his “Power Breakfast.”

Dwayne Johnson's Diet Plan & Workout

Rock maintains a somewhat flexible diet. One is a 5-meal plan that he follows every day, and the other is a 7-meal plan that he follows when he is in the mass-building mindset (for a specific movie character).


Dwayne Johnson’s Meal Plan

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 Cup 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 E

What does Dwayne Johnson’s Eat?

  • ✅Broccoli
  • ✅Egg Whites
  • ✅Complex Carbs
  • ✅Filet Magnon
  • ✅Salad
  • ✅Chicken
  • ✅Cream of Rice
  • ✅Fish
  • ✅Baked Potatoes
  • ✅Oatmeal
  • ✅Asparagus

What does Dwayne Johnson’s Avoid?

  • ❌Processed Foods
  • ❌Fruit Juice
  • ❌Hydrogenated Fats
  • ❌Artificial Ingredients
  • ❌Junk Food
  • ❌Sugar
  • ❌Soft Drinks
  • ❌Refined Foods

Dwayne Johnson’s Supplements

  • Speed Stack

It’s a caffeine beverage that helps athletes perform better before their workouts.

  • Glucose amine

In our bodies, glucose amine sulfate is a chemical. Its primary function is to keep our joints lubricated. During a training session, any athlete puts a lot of strain on their body. To absorb that pressure, joints must be relaxed and lubricated. This supplement aids in the relief of joint pain.

  • Glut amine

Another type of amino acid that serves as fuel for many of our body’s cells. It also improves our intestinal and immune system conditions.

  • Hydro-Whey Protein

In any athlete’s diet, this is the most critical muscle-building and repair source. Hydro whey is created through a process known as hydrolysis, which involves the breakdown of protein. Because they are broken down into smaller pieces, they are easier for our bodies to absorb. It also helps with muscle recovery.

  • Chondroitin

It is used to treat joint diseases and as a pain reliever for arthritis. Chondroitin can help cartilage repair by preventing it from breaking down.


This amino acid aids in muscle fatigue and breakdown. It also improves performance during workouts.

  • Fish Oil

Because it is high in Omega-3 fatty acids, so it helps lower blood pressure and the risk of heart disease.

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Dwayne Johnson Profile

Born Name Dwayne Douglas Johnson
Nickname The Rock, Rocky Mai via, Flex Kana, The People’s Champion, The Brahma Bull, The Great One, The Corporate Champion
Profession Producer, Professional Wrestler, Wrestler, Actor,
Current Age 45 years old
Date of Birth May 2, 1972
Birth Place Hayward, California, United States
Hometown California
Nationality American
Zodiac  Sign Taurus

Dwayne Johnson Body Stats

Height 6 feet 2 inches | 188 cm | 1.88 m
Weight 119 kg | 262 lbs
Chest Size 50 Inches
Waist Size 35 Inches
Biceps Size 23 Inches
Sexual Orientation Not Known
Body Shape Straight
Eye Co-lour Dark Brown
Hair Co-lour Dark Brown
Ethnicity Multiracial

Dwayne Johnson’s Workout Routine

Dwayne “The Rock” Johnson is an actor, former college football player, and former WWE wrestler. He’s made a living off of his strength and muscularity.


He was dubbed “The Rock” for the first time as a WWF wrestler in 1996, and the moniker has stuck with him ever since. He became involved in movies after leaving wrestling and is now seen in major motion pictures yearly.

Because Dwayne is so well-known for his physique, he is idolized by many who aspire to the same results.

He weighs around 260 pounds and has large muscles that show through his clothing! He even models and has appeared on the covers of a variety of magazines.

Workout Principles

This implies that he works hard at the gym three days a week, lifting weights. He also has one day per week when he rests his body, which means no weight lifting.

He spends the other three days doing cardio to burn calories and maintain weight. “The Rock’s” workout is different every day of the week, so he exercises every part of his body without overworking any of them.

Because Dwayne has a lot of acting and modelling jobs, he stays in good shape all year. Working out is a passion for him, and it should be for anyone who wants to have his body.

The number of reps he does may differ from what you can at first, but you should be able to do more with time. He also ensures that he warms up before working out and cools down afterwards, protecting his body from injury.

Dwayne Johnson’s Daily Routine

You must follow Johnson’s daily routine before engaging in the intense workout he commits to six days a week. He gets out of bed around 4:00 a.m., ties up his running shoes, and goes for an early morning run.

Johnson, on the other hand, does not always run around the neighborhood. When he’s filming in another country, he’ll be on the elliptical or treadmill at the hotel. He eats breakfast after about 30-50 minutes of a heart-pounding cardio session.

Johnson goes to the gym after breakfast to “clang and bang.” Every time he goes to the gym, he devotes an entire sequence to a specific body area.

While Johnson’s routine constantly adapts to what he needs for a particular role or goal, he typically sticks to 4 sets of 12 reps with a 60-90 second rest period (unless it’s leg day).

⏩Day 1: Legs

  1. Thigh Abductor – 4 set x 12 reps
  2. Romanian Dead lift – 4 sets x 10 reps
  3. Barbell Squats – 4 sets x 12 reps
  4. Leg Press – 4 sets x 25 reps
  5. Running 30-50 minutes – outside or on a treadmill
  6. Seated Leg Curls – 3 sets x 20 reps
  7. Hack Squats – 4 sets x 12 reps
  8. Leg Extensions – 3 sets x 20 reps
  9. Barbell Walking Lunge – 4 sets x 25 reps

⏩Day 2: Back

  1. Hyper extension – 4 sets x 12 reps
  2. Inverted Row – 3 sets
  3. Dumbbell Shrug – 4 sets x 12 reps
  4. Pull-Ups – 3 sets
  5. Barbell Dead lift – 3 sets x 10 reps
  6. One Arm Dumbbell Row – 4 sets x 12 reps
  7. Bent Over Barbell Row – 4 sets x 12 reps
  8. Wide-Grip Lat Pull down – 4 sets x 12 reps
  9. Running 30-50 minutes – outside or on a treadmill

⏩Day 3: Shoulders

  1. Seated Bent Over Rear Delta Raise – 4 sets x 12 reps
  2. Running 30-50 minutes – outside or on a treadmill
  3. Reverse Machine Flyers – 4 sets x 15 reps
  4. Dumbbell Shoulder Press – 4 sets x 12 reps
  5. Side Lateral Raise – 4 sets x 12 reps
  6. Standing Military Press – 4 sets x 12 reps
  7. Front Dumbbell Raise – 4 sets x 12 reps

⏩Day 4: Arms/Abs

  1. Dumbbell Bicep Curl – 4 sets x 15 reps
  2. Spider Curl – 4 sets x 12 reps
  3. Overhead Triceps – 3 sets x 15 reps
  4. Rope Crunch – 4 sets x 20 reps
  5. Running 30-50 minutes – outside or on a treadmill
  6. Hammer Curls – 4 sets x 15 reps
  7. Triceps Push down – 4 sets x 15 reps
  8. Hanging Leg Raise – 4 sets x 20 reps
  9. Russian Twist – 4 sets x 20 reps

⏩Day 5: Legs

  1. Thigh Abductor – 4 sets x 12 reps
  2. Romanian Dead lift – 4 sets x 10 reps
  3. Barbell Squat – 4 sets x 12 reps
  4. Leg Press – 4 sets x 25 reps
  5. Running 30-50 minutes – outside or on a treadmill
  6. Seated Leg Curl – 3 sets x 20 reps
  7. Hack Squat – 4 sets x 12 reps
  8. Leg Extension – 3 sets x 20 reps
  9. Barbell Walking Lunge – 4 sets x 25 reps

⏩Day 6: Chest

  1. Dips, Chest Version – 4 sets x 10-12 reps
  2. Incline Hammer Curls – 4 sets x 12 reps
  3. Dumbbell Bench Press – 4 sets x 12 reps
  4. Flat Bench Cable Flyers – 4 sets x 15 reps
  5. Incline Dumbbell Press – 4 sets x 12 reps
  6. Barbell Bench Press, medium grip – 4 sets x 12 reps
  7. Running 30-50 minutes – outside or on a treadmill

⏩Day 7: Rest

The Rock’s rest days are usually spent refueling his muscles with epic cheat meals fit for a Herculean force.

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Final Words

The Rock did not simply rise above adversity and achieve his goals; he crushed those goals into dust and continued to move mountains. Dwayne “The Rock” Johnson is an idol, whether preparing for a new movie role or simply working out in the gym.

He is proof that if you work hard enough, you can achieve incredible results—and we’re not just talking about muscle gains. Make your legend in the gym and in life by using this article’s workouts and nutrition samples.

FAQs For Dwayne Johnson’s Diet Plan & Workout 

Overall, the Rock eats a nutritious diet full of lean protein, complex carbs, vegetables, and healthy fats. Further, his focus on consuming homemade, minimally processed food keeps his added sugar and sodium intakes low (except for his cheat days)
The Rock shared his pre-workout breakfast menu, including a steak with a side of PBJ, to fuel him up on leg days. Dwayne “The Rock” Johnson shared the pre-workout foods he eats before leg day in the gym. The breakfast includes a lot of protein, like eggs, steak and peanut butter.
He says on a daily basis he eats anywhere from five to seven meals. These meals can vary throughout the week but often use the same ingredients or food groups. For breakfast, Dwayne typically enjoys cream of rice or oatmeal with buffalo and eggs.
If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you’ll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.

Check out the Complete details of  Dwayne Johnson’s Diet Plan & Workout Routine

For Other Athlete Diet Plans and Workout Routine Visit: Celebrity diet plan and workout routine

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this web page derives from one or more of those sources.

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