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The Rock Workout Schedule: Hollywood / WWE Superstar Workout Routine

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The Rock Workout Schedule: Hollywood / WWE Superstar Workout Routine

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How many hours a day does The Rock workout?

What is the rock workout schedule? This is one of the most common question that have been asked on the internet. Workouts and a strict diet are simply a way of life for Dwayne Johnson, aka The Rock. As a result, as anybody with functional eyes and access to a screen will confirm, the California-born college athlete turned WWE phenomenon turned A-list movie star cuts a very remarkable figure. While some of that nasty muscle comes naturally, the majority of it is the consequence of unwavering effort in every imaginable aspect. Nonetheless, he allows for the occasional cheat day. We have a feeling he deserved it.

It’s no wonder, however, that following The Rock’s diet and fitness routine is a question of conviction rather than availability. That, and a reasonable budget, because you’ll be spending a lot of money on meals. If you follow this training plan, you could one day have a figure like the one he had in “Hercules,” “Fast 5”, or any other movie he’s been in since he’s always fit. But, young entrepreneur, are you up to the task? Let us investigate.

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The Rock Diet Plan

Meanwhile, Johnson is always eager to divulge the keys to his continued success. As a result, you can always find him on YouTube promoting fitness videos, hawking The Rock exercise gear, or gracing Instagram with photos of his big meals. He even hosted two short-lived reality series, “Hero” and “Wake Up Call,” in which he personally encouraged individuals to undergo physical and mental transformations. As previously said, distributing love is an important aspect of his game plan.

Johnson recently dieted for his role in Black Adam, exposing the extreme lengths he takes to portray his ‘champion’ sequences. “Been working extremely hard dieting, training, and conditioning unlike any other role of my entire career,” he said on Instagram. “I’m manipulating water, sodium, cardio, but I’m also pushing and pulling real iron to get dense, dry, detailed muscle.” It’s a true science that takes months and months to perfect with my strength and conditioning coach @daverienzi who keeps a close eye on everything and continually fine-tunes our plan on a daily basis.”

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Details Of Dwayne Johnson’s AKA The Rock Meal Plan

Five-Meal Diet Plan

When he’s not bulking up for a part, The Rock consumes (as an example):

The Rock Diet Plan

Day #1

  • 10 oz steak
  • 2 cups oatmeal
  • 3 egg whites
  • 1 whole egg
  • 1 glass watermelon juice

Day #2

  • 2 servings chicken
  • 2 bell peppers
  • 3 cups mushrooms
  • 3 cups broccoli
  • 1 protein shake

Day #3

  • 8 oz salmon
  • 8 asparagus tips
  • 2 whole eggs
  • 2 cups rice medley
  • 3 cups broccoli

Day #4

  • 10 oz steak
  • 3 baked potatoes
  • 8 asparagus tips
  • 1 glass orange juice

Day #5

  • 20 grams casein protein
  • 10 egg whites

Seven-Meal Diet Plan

As previously stated, when The Rock was preparing for 2014’s “Hercules,” he ate like it was nobody’s business. Here’s one of his seven-meal diet regimens for all the radicals (or completists) out there:

The Rock Diet

Day #1

  • 10 oz cod
  • 2 whole eggs
  • 2 cups of oatmeal

Day #2

  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies

Day #3

  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies

Day #4

  • 8 oz cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil—122

Day #5

  • 8 oz steak
  • 12 oz baked potato
  • spinach salad

Day #6

  • 10 oz cod
  • 2 cups rice
  • Salad

Day #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 – How Many Calories Does The Rock Eat?

Are you prepared to channel your inner Hercules? The Rock workout routine will undoubtedly get you there, but don’t expect the road to be simple. The Rock training program, on the other hand, is about as hard as modern fitness can get. Of course, if you follow this tough training plan correctly, you’ll be striding tall like a one-man gun show.

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The Rock’s training intensity varies depending on the part he’s preparing for. Having saying that, his fitness program is always rather tough. It begins with 30-50 minutes of exercise on the elliptical cross trainer in the morning. Following that, he has a filling, protein-rich breakfast.

Then it’s off to the gym for the actual exercise. According to The Rock, he gets “busy with a nice session of clangin’ and bangin’—epic pain, epic results.” That entails regularly lifting large weights, working out six days a week, and focusing on a different muscle area each day. Meanwhile, The Rock is listening to his ultimate music playlist, probably through his name-brand headphones or earbuds. He rests on the seventh day…He consumes copious amounts of ice cream (if his famed Instagram page is any indication). This is the extreme discipline of the rock physique.

Dwayne Johnson’s aka The Rock Workout Routine for Hercules and Black Adams

The Rock Leg Workout

The Rock Leg Workout
  • Treadmill run – 30-50 minutes
  • Consume Breakfast
  • Barbell 4 sets of 25 walking lunges
  • 4 sets of 25 reps on the leg press
  • 3 sets of 20 repetitions of leg extensions
  • Squat with a barbell – 4 sets of 12 reps
  • Squat Hack – 4 sets of 12 reps
  • 4 sets of 12 repetitions on the single leg hack squat
  • Romanian Deadlift – four sets of ten repetitions
  • 3 sets of 20 repetitions of seated leg curls
  • 4 sets of 12 repetitions on the thigh abductor

The Rock Chest Workout

The Rock Chest Workout
  • Treadmill run – 30-50 minutes
  • Breakfast Wide-Grip Lat 4 sets of 12 repetitions on the pulldown
  • 4 sets of 12 repetitions of bent over barbell row
  • 4 sets of 12 repetitions of one-arm dumbbell row
  • Deadlift with a barbell – 3 sets of 10 reps
  • 3 sets of pull-ups to failure
  • 4 sets of 12 repetitions on the dumbbell shrug
  • 3 sets of inverted rowing to failure
  • Back hyperextensions – 4 sets of 12 repetitions

The Rock Shoulder Workout

The Rock Shoulder Workout
  • Treadmill run – 30-50 minutes
  • Dumbbell Shoulder Press with Breakfast – 4 sets of 12 repetitions
  • 4 sets of 12 repetitions of standing military press
  • Dumbbell Front Raise – 4 sets of 12 reps
  • 4 sets of 12 repetitions of side lateral raises
  • 4 sets of 15 repetitions of reverse machine flies
  • 4 sets of 12 repetitions of seated bent-over rear delt raises

The Rocks Arms / Abs Workout

  • Treadmill run – 30-50 minutes
  • Consume Breakfast
  • Dumbbell 4 sets of 15 repetitions of bicep curls
  • 4 sets of 15 repetitions of hammer curls
  • 4 sets of spider curls to failure
  • Triceps 4 sets of 15 repetitions of pushdown
  • Triceps – 3 sets of 15 reps.
  • 4 sets of 20 repetitions of hanging leg raises
  • 4 sets of 20 repetitions of rope crunch
  • 4 sets of 20 repetitions of the Russian Twist

Dwayne Johnson’s Workout Supplements 

Along with all of the food he has to consume, Johnson is also known to take a variety of vitamins to help him gain weight.

Hydrolyzed Whey Protein Shakes:

Whey promotes lean muscle growth while also increasing strength and muscular mass. Whey is a must-have in every workout regimen since it increases strength and performance.

Glutamine:

This amino acid is beneficial to your immune system, digestive health, insulin secretion, and muscle protein synthesis. While your body creates enough for its daily needs, hard activity depletes it, so supplementing with it is a smart idea. 

Creatine:

Creatine, one of the most researched and effective supplements available, aids in performance and the creation of energy in the muscles.

BCAAs (branched-chain amino acids):

BCAAs, unlike glutamine, are not manufactured by the body and must thus be obtained from diet. They’ve been demonstrated to increase muscle mass while lowering tiredness and pain. 

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