Dwayne ‘The Rock’ Johnson’s Workout, Fitness and Diet Plan: How the Former WWE Wrestler Keeps in Shape (Watch Videos)
Workout and Diet Plan of Dwayne Johnson (Photo Credits: Instagram / Dwayne Johnson)

Many of us draw fitness motivation from Hollywood superstars and International sports stars. One such renowned name from entertainment is Dwayne Johnson. Dwayne, famously known by the ring name of 'The Rock' has an incredible physique. The former WWE superstar workout like a beast and make sure that he eats an adequate amount of calories to maintain his massive physique. Let us unlock the workout, fitness and diet plan of Dwayne 'The Rock' Johnson which can inspire you to move towards the gym and lift some weights. Avengers: Endgame Director Wants Dwayne ‘The Rock’ Johnson to Play a Very Special Character in the MCU.

Dwayne Johnson was born on May 2, 1972, at Hayward, California, United States.  He started off as a football player, where he won a national championship in 1991, while playing for the University of Miami. 'The Rock' began training as a professional wrestler shortly after he was removed from Calgary Stampeders of the Canadian Football League (CFL).  He secured a contract with WWE then known as World Wrestling Federation (WWF) in the year 1996. 'The Rock' was promoted as the first third-generation wrestler in the company's history as he is the son of Rocky Johnson and grandson of Peter Maivia. Dwayne Johnson has had a successful career as a wrestler as he has won several championships. He is a two-time Intercontinental Champion, a five-time Tag Team champion and a ten-time World Champion. Seth Rollins Birthday Special: From Diet to Workout, How the Current WWE Universal Champion Keeps Fit.

Dwayne Johnson's Workout

'The Rock' workout early in the morning between 3 am and 5 am, as he loves to workout when the sun is coming up. For him, training means to stay focussed and enjoy every single moment of it. Whether he prepares himself for a particular film or not, he ensures that he makes his training challenging every other day.

Dwayne Johnson' s workout plan change as per his role. Like for movies like Hercules, he underwent massive muscle gain workout, while for Fast and Furious he trained as per the requirement of the role. Dwayne trains all his muscle part separately where he concentrates on strength, power as well as endurance. 'The Rock' also does cardio and ensures that he prepares his body well before moving onto lift weights. He trains all his muscles once in a week like pectoralis, deltoids, back on separate days. Dwayne only does legs workout twice in a week, which is ideally recommended to keep the body fat percent at a lower level and increase lower body strength.

Dwayne Johnson Training His Chest (Pectoralis), Back (Latissimus dorsi) and Triceps 

Dwayne Johnson Doing Drop Set For Chest Press


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Dwayne Johnson Doing Walking Lunges 


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'The Rock' Doing Bicep Concentration Curl

Diet Plan of Dwayne Johnson

When Dwayne started shooting for Hercules his dietitian team prepared a "12 Labors" diet which includes large amounts of protein, carbs and fats, to make sure he was in the best shape of his life. In general, 'The Rock' believes it is very necessary to take an adequate amount of protein to develop lean muscle mass. However, it doesn't mean that the other two macro-nutrients carbs and fats should be ignored. It's all about eating balanced meals.

Dwayne Johnson eats 6 to 7 meals in a day, irrespective of whether he is preparing for a particular role or not. His diet majorly includes egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, a baked potato, cream of rice, salad and complex carbs. Dwayne also takes branched-chain amino acids, chondroitin and protein shake once in a day.

It must be noted that Dwayne Johnson is one of the highest-paid actors in the world. Johnson's most successful box office role has been a recurring role as Luke Hobbs in The Fast and the Furious movies. 'The Rock' debuted from The Mummy Returns which released in the year 2001. He made it to Time 100 Most Influential People in the World list twice in the year 2016 and 2019.