The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF

The rock

The Rock has built one of the most muscular physiques in Hollywood!

Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret, but we are here to fill you in on it!

Let’s break it down.

Who is “The Rock”?

The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries, as well as social media. Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors, but he is also a business man and fitness freak.

It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport. 

The Rock has been seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him. 

The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O, but we have yet to see that unfold.

Check Out: The Rock Tastes His Own Blood After Suffering a Cut During Training

The rock transformation

The Rock’s Transformation

Now that we are done with The Rock’s antics, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.

The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.

Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam. Dwayne “The Rock” Johnson looked like a total beast in the DC film. He could give pro bodybuilders a run for their money if he decided to train for and compete in a show.

The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right. Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin, nor slim down and look frail. 

The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing. Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast. 

The rock diet

The Rock Diet Program 

Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results. 

“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s 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 on preparing for Black Adam

Check Out: Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym

Cheat Meals

If you follow Johnson on Instagram, you probably already know about his insane, carbohydrate filled cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza. 

Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary. However, besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.

Related: The Rock Shows Off His Epic Cheat Meal

Eat big to get big

The Rock’s Full Day of Eating

Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands. 

He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.

For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.

Dwayne Johnson’s 5 Meal Diet Program:

Meal 1

  • Steak: 10 oz
  • Oatmeal: 2 cups
  • Egg whites: 3
  • Whole egg: 1
  • Watermelon juice: 1 glass

Meal 2

  • Chicken: 2 servings
  • Bell pepper: 2
  • Mushroom: 3 cups
  • Broccoli: 3 cups
  • Protein shake: 2 scoops

Meal 3

  • Salmon: 8 oz
  • Asparagus tips: 8
  • Whole eggs: 2
  • Rice medley: 2 cups
  • Broccoli: 3 cups

Meal 4

  • Steak: 10 oz
  • Baked potatoes: 3
  • Asparagus tips: 8
  • Orange juice: 1 glass

Meal 5

Ripped superstar

Dwayne Johnson‘s 7 Meal Diet Program:

Meal 1

  • Cod: 10 oz
  • Whole eggs: 2
  • Oatmeal: 2 cups

Meal 2

  • Cod: 8 oz
  • Sweet potato: 12 oz
  • Veggies: 1 cup

Meal 3

  • Chicken: 8 oz
  • White rice: 2 cups
  • Veggies: 1 cup

Meal 4

  • Cod: 8 oz
  • Rice: 2 cups
  • Veggies: 2 cups
  • Fish oil—122: 1 tbsp

Meal 5

  • Steak: 8 oz
  • Baked potato: 12 oz
  • Spinach salad: 1 serving

Meal 6

  • Cod: 10 oz
  • Rice: 2 cups
  • Salad: 1 serving

Meal 7

  • Casein protein: 30 grams
  • Egg-white omelet: 10
  • Veggies (onions, peppers, mushrooms): 1 cup
  • Omega-3 fish oil: 1 tbsp

Must Read: During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs

People’s champ training

The Rock’s Post Workout Shake

So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind. 

The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:

We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.

Don’t Miss: The Rock Says CT Fletcher: My Magnificent Obsession Is One of The Greatest Docs…

Wwe champ

The Rock Workout Program

Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art gym equipment with dedicated muscle group training sections.

The Rock probably has the some of the best legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister. 

The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine. 

Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out, but he makes sure that the blood is flowing and his muscles and joints are ready for an intense workout. 

Also Read: The Rock Shows Off Some Recent Incredible Leg Development

The Rock Workout Principles 

Johnson’s training principles include:

1. High Resistance Training 

The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.

2. Go Heavy

The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.

But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety. 

Watch: Phil Heath Trains Arms With The Rock

Hollywood actor workout

The Rock Workout Plan

The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains. 

Without any further ado, here is what Johnson’s training routine looks like:

Day 1: Chest & Upper Body

Day 2: Legs

  • Cardio: 30–60 minutes
  • Walking lunge (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
  • Leg extension: 4 sets of 15-20 reps
  • Leg press: 4 sets of 25 reps
  • Hack squat: 4 sets of 8–12 reps
  • Single-leg hack squat: 4 sets of 8–12 reps
  • Romanian deadlift: 4 sets of 8–12 reps
  • Hamstring curl: 4 sets of 8–12 reps
  • Barbell squat: 4 sets of 8–12 reps
  • Hip abduction machine: 4 sets of 8–12 reps
  • Standing calf raise: 4 sets of 50-75 reps

Read Next: The Rock Shares Insane 100-Rep Workout To End Leg Day

Day 3: Back & Traps

  • Cardio: 30–60 minutes
  • Pull-up: 4 sets to failure
  • Single-arm dumbbell row: 4 sets of 8–12 reps (each side)
  • Hammer strength double-arm row: 4 sets of 8–12 reps
  • Lat pull-down: 4 sets of 8–12 reps
  • Cable rows: 4 sets of 12, 10, 8, 6 reps (pyramid set)
  • Shoulder shrugs with dumbbells: 4 sets of 8–12 reps
  • Back hyperextension: 4 sets of 8–12 reps

The rock diet and training program

Day 4: Shoulders & Upper Body

  • Cardio: 30–60 minutes
  • Shoulder Press: 4 sets of 12, 10, 8, 6 reps (pyramid set)
  • Seated dumbbell shoulder press: 4 sets of 8–12 reps
  • Standing dumbbell lateral fly: 4 sets of 8–12 reps
  • Single-arm cable lateral raise: 4 sets of 8–12 reps (each side)
  • Reverse dumbbell fly: 4 sets of 8–12 reps
  • Bent-over dumbbell lateral raise: 4 sets of 8–12 reps

Day 5: Legs

  • Cardio: 30–60 minutes
  • Walking lunges (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
  • Leg extension: 4 sets of 15-20 reps
  • Leg press: 4 sets of 25 reps
  • Hack squat: 4 sets of 8-12 reps
  • Single-leg hack squat: 4 sets of 8-12 reps
  • Romanian deadlift: 4 sets of 8-12 reps
  • Hamstring curl: 4 sets of 8-12 reps
  • Barbell squat: 4 sets of 8-12 reps 
  • Hip abduction machine: 4 sets of 8-12 reps
  • Standing calf raise: 4 sets of 50-75 reps

Day 6: Arms & Abs

  • Cardio: 30–60 minutes
  • Dumbbell curl: 4 sets of 12-15 reps
  • Hammer curl: 4 sets of 12-15 reps
  • Preacher curl: 4 sets of 12-15 reps
  • Tricep pushdown: 4 sets of 12-15 reps
  • Rope tricep overhead extension: 4 sets of 12-15 reps
  • Rope crunch: 4 sets of 20 reps
  • Russian twist: 4 sets of 20 reps
  • Hanging leg raise: 4 sets of 20 reps

Day 7: Rest Day

Check Out: The Old School Tool The Rock Uses To Chisel His Chest

Workout Music

The Rock Diet & Workout Program Notes

Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.

Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.

The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens. 

Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form. 

Next Read: Why The Rock Trains With Chains, And You Should Too

Wrapping It Up

Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.


Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.