The Rock training and nutrition plan

Everyone loves ‘The Rock’. When you find out more about his commitment to training, you’ll love him even more. Dwayne ‘The Rock’ Johnson was on track to becoming a pro NFL footballer when his career was cut short by injury. That’s when he entered the ring and became world-famous as a pro wrestler. After winning numerous world titles he looked toward Hollywood for even greater success. ‘The Rock’ made his breakthrough with The Scorpion King and The Mummy Returns. Of course, now we know him from so many blockbusters including Jumanji, Fast & Furious and G.I. Joe.

As a wrestling star, ‘The Rock’ weighed in at almost 120 kilograms. Today he has only 7% body fat and an ideal weight of 102 kilograms. Of course, if you want to have a body like Dwayne Johnson, you have to train long and hard. For the film Pain & Gain with co-star Mark Wahlberg, Johnson revealed his 7 secret mantras.

The Rock’s 7 training mantras

  1. Work steadily and consistently on yourself

2. Motivate other people and thus yourself

3. Give yourself regular rewards for hard training

4. Music helps with training

5. Never give up – no matter the challenge

6. Looking for places of rest and relaxation

7. Fine-tuning with cardio training

In order to build sleeve-busting muscles, fat has to be burned off. To do this, Dwayne Johnson trains about 35 to 40 minutes a day on the elliptical machine.To increase fat burning by up to 20%, ‘The Rock’ does it on an empty stomach.

How ‘The Rock’ got in shape for Pain & Gain

The goal was of course to get absolutely ripped so ‘The Rock’ Johnson did a split workout to smash his goals.

‘The Rock’s’ training equipment

Incline bench



Chin-up bar


Cable pulley

Various studio equipment    

‘The Rock’s’ exercise regime

Monday – shoulder training

Tuesday – back training

Wednesday – regeneration (break)

Thursday – eg training

Friday – arm training

Saturday – chest training

Sunday – regeneration (break)

‘The Rock’ ripped out these exercises

Shoulder training:

Front raises with dumbbells: 3 sets of 8 repetitions each (supersets)

Cable side raises (bent forward): 5 sets (12-10-8-6-4 reps)

Shoulder raises: 5 sets in descending order (starting with 12 reps)

Neck machine: 4 sets of 12 reps each

Military press (seated): 3 sets of 21 reps each

Back training:

Lat pulldown: tight and wide with 5 sets each

Rowing: (sitting) with one arm 12 reps each

Back stretches: 4 sets each (descending)

Leg training:

Leg press: 4 sets (descending reps) starting at 25

Lunge: 4 sets per leg

Curl machine: 4 sets

Standing calf raises: 5 sets of 16 repetitions each

Arm training:

Curls alternating with 5 sets each (descending) with 12 reps

Cable extension triceps: 6 sets

Triceps kickbacks: 2 sets of 15 reps each

Triceps with cable overhead: 4 sets each

Chest training:

Incline bench press with dumbbells: 5 sets each, starting with 14 reps in descending order

Bench press: 5 sets in descending order starting with 12 reps

Push-ups: 4 sets (supersets) of 15 reps each

Crossover: Cable pull with 4 sets and 12 reps each

It’s not all bench presses, kick-backs and cable pulls

Building and awesome body takes more than hardcore discipline in the gym. Nutrition is critical and ‘The Rock’ has a sophisticated and customised nutritional plan developed for him by experts. As a former pro athlete, he knows the importance of a carefully curated diet and he sticks to it with unwavering discipline.

7 meals a day – ‘The Rock’s’ incredible movie nutritional plan  

To make sure he is in granite-hard shape, ‘The Rock’s dieting preparation begins several weeks before the cameras roll. The nutrition plans usually are around 20-25 weeks long. unvelievably ‘The Rock’ has 7 meals a day. In addition to six plates of rice, 14 egg whites, four plates of vegetables, 3 pounds of meat plus protein shakes. Of course, these meals are all scheduled around an intense training schedule.

Dish 1: 275 grams of fillet, 135 grams of oat flakes (or semolina porridge) and 4 egg whites

Dish 2: 220 grams of chicken, 2 plates of rice, 1 plate of broccoli

Dish 3: 220 grams of fish (halibut), 2 plates of rice, 1 green asparagus

Dish 4: 220 grams of chicken fillet, 330 grams of potatoes, salad

Dish 5: 220 grams of fish (halibut), 1.5 plates of rice, 1 green asparagus

Dish 6: 220 grams of meat, 250 grams of potatoes, salad

Dish 7: 30 grams of protein shake, 10 eggs (scrambled eggs) refined with pepper, mushrooms and onions

Don’t try/eat this at home

Of course, this nutrition plan was developed for an experienced athlete 1.96 metres tall and weighing more than 100 kilograms. So please don’t copy it. Get some professional nutritional advice of your own if you’re undertaking a serious fitness and diet regime.

That’s a wrap… and 4 pizzas, 12 pancakes and 21 brownies.

After the last scene has been shot, the Hollywood star usually treats himself t around 12 pancakes, 4 pizzas (salami) and 21 brownies as well as a delicious large glass of milk.

Not even the ‘The Rock’ trains every day    

There are few people on the planet in such an awesome shredded shape as ‘The Rock’. This comes from years of dedicated training with experts by his side and scientific nutritional plans. But not even ‘the Rock’ trains 7 days a week. No matter who you are, the muscles a rest phase during muscle training. It’s during these phases the muscles grow.

Whatever your goals, always get good advice, don’t over exert yourself and most of all, take care. The number one goal is to get fit without injuring yourself.

June 11, 2022 — Devteam dartxtool
Tags: Fitness