Train and eat like Dwayne Johnson "The Rock"!

Dwayne Johnson, better known as "The Rock", is without doubt the Hollywood actor with the most massive physique. A former professional wrestler, he owes his muscular build to decades of hard training. Discover the secrets of his routine.

All about The Rock

Who doesn't know Dwayne Johnson?

Born in Hayward, California, the wrestler and actor started out as an American soccer player when he was younger, but injured his shoulder and was unable to continue his career.

Dwayne would make his name in wrestling a few years later. Indeed, his father and grandfather were both wrestlers: his father's name was Rocky, which no doubt gave rise to The Rock's nickname. He too wanted to be a professional wrestler, seeing his father's career evolve.

Several times world champion, he published his first biography in 2000.

Standing 1.95 m tall, he began his acting career in 1998 with a small role, followed by a supporting role in 2001. After 2003, he went on to play a series of leading and supporting roles in the films we all know: Fast and Furious, No Pain No Gain, Hercules... all films featuring big-armed characters...

Dwayne Johnson's secrets for reaching the top

Learn his secrets to success and achieve your own physical and life goals!

While most residents of the luxurious Landmark Ranch Estates community near Fort Lauderdale, Florida continue to sleep, Hollywood superstar and former professional wrestler Dwayne Johnson "The Rock" has been awake since 4 a.m. and is about to perform his morning ritual. 

Standing in front of his nearly 1,500-square-foot mansion, he takes a long, deep breath to fill his lungs with the warm, humid Florida air and smiles.

The 47-year-old superstar puts his headphones on and starts his morning jog along the huge palm trees surrounding the billionaires' homes.

Some may call him crazy, but he'll be the first to tell you that it's that kind of dedication to staying in shape that makes him one of the highest paid action stars in the world.

His daily morning cardio is just one small cog in the well-oiled machine that is "The Rock's" training program. To achieve the physique he's spent most of his life on, Johnson must religiously stick to a training program and a strict diet.

To fully appreciate the effort he put into making sure he was in top physical condition for whatever role he was preparing for, Bodybuilding.com tracked the box office giant's every move for 24 hours. Getting lost in his wake was exhausting.

Morning Ritual

Johnson's morning run is so intense that he could fill an entire water bottle with his sweaty tank top!

But The Rock is far from exhausted by his daily cardio session. On the contrary, he feels completely invigorated afterwards. 

While the idea of getting up early to exercise may seem like a nightmare to most people, for Johnson, getting up at the crack of dawn allows him to be fresh and operational to work efficiently for the rest of his day.

"I like to work as hard as I can to get my day started off on the right foot, mentally and physically," he said. "Depending on the role I'm preparing for or playing at the time, I usually spend about 30 to 50 minutes on the elliptical first thing in the morning, whether I'm at home or at the hotel, after I have my cup of coffee. But when I'm at home, I also like to run outside. And after cardio, I have lunch. "

When he mentions his breakfast, Johnson puts on a big smile. Indeed, apart from his passion for the gym and entertaining his fans on the big screen or in the ring, it is his diet that helps him perform at his best.

His diet

"In terms of eating, I usually eat five meals a day. I'm very organized, everything is planned in advance. Everything is measured according to my workouts. I usually start my day with a steak and some protein pancakes to oatmeal for breakfast," he explains. "Chicken, beefsteak, egg whites, oatmeal, broccoli, rice, asparagus, baked potato, salad, peppers, mushrooms, onions, and whey protein and casein powder are the other staples of my diet."

Johnson certainly believes in practicing what he preaches, especially when it comes to saving time at the gym. Instead of following the many workout routines that have come and gone over the years, he prefers to follow the patterns of the old bodybuilders, who lifted heavy on a regular basis.

"I train six days a week, usually in the morning. But depending on my schedule, I can also train in the evening. But I definitely prefer the morning. I work in split I separate the different parts of the body: legs, back, shoulders, pectorals, biceps and triceps. I use bars, pulleys, dumbbells and machines "

Dwayne Johnson AKA THE ROCK

You will find this same type of training in the PHYSICS PRO MASS

"My training changes and I'm constantly adapting, but most of the time I do 4-5 sets of 8-12 reps with a 60-90 second rest. I don't go to the gym to have fun, I'm always looking to work as hard as I can, to the max of my ability. "

Dwayne Johnson AKA THE ROCK

A physique for action films

Training for Johnson isn't just about having a bodybuilder's physique. He also trains vigorously so that he can perform as many stunts as physically possible, so that they are as realistic as possible.

In the hit film "Fast and Furious" and the movie "San Andreas," Johnson was involved in some incredible and physically taxing stunts. As he explains, it was his intense training program for "Hercules" that put him over the top for his most recent roles.

"The good fortune is that these films followed 'Hercules,' a role I worked harder for than anything I've ever done. It was eight months of non-stop work," he recalls. "I lived alone and locked myself up in Budapest for six months while shooting, followed by 'Fast and Furious' and 'San Andreas.

Johnson had to make significant changes to his workouts in order to handle the physicality that a devastating earthquake in California requires. It was not an easy task.

"In 'San Andreas,' I play a first responder in the Los Angeles Fire Department. It was incredibly exciting to work with these guys and fine-tune my training and diet to fit this character," he explains. "This role required a lot of strength and dexterity, so I did a lot of rope work and bodyweight work. I really enjoyed it, and my respect for the guys who do this work has grown tremendously. They are real life heroes, in the true sense. "

For Fast and Furious 7, Johnson knew he was going up against his fellow Hollywood adversary, Jason Statham. Although Johnson is used to being the biggest, baddest man on set, he was happy to share some scenes with Statham including the famous epic office fight.

"The fight I shot with Jason Statham in the opening scene was really something special. Over the years, I've had the opportunity to fight a lot of guys who had a great reputation, the Hollywood tough guys, the action guys, but Jason Statham really takes a big chunk out of it. I say that with all due respect to the guys I've fought on screen before," Johnson said. "What Jason brings to this franchise is an authenticity. The guy doesn't fake it when he fights, he's totally legitimate. Jason is a true warrior, believe me."

In short, each of his roles is subject to a great deal of physical preparation.

Discover the 10 most inspiring bodybuilding movies here

The Rock's weekly workout routine

For years, Dwayne Johnson has worked to build the body that most men want and women love. However, the secret to his success is actually quite simple: he pushes heavy, trains hard and often. 

Here's his weekly training program. Try it if you dare. Or adapt it to help you reach your personal fitness goals!

Day 1: Legs

30 minute treadmill run

Walking lunges with barbell: 4 sets, 25 reps

Thigh press: 4 sets, 25 repetitions

Leg Extensions: 3 sets, 20 reps

Barre squat: 4 sets, 12 reps

Hack Squat: 4 sets, 12 reps

Single legged lunge: 4 sets, 12 reps

Romanian deadlift: 4 sets, 10 reps

Seated Leg Curl: 3 sets, 20 reps

Abductor machine: 4 sets, 12 reps

Day 2: Back

30 minute treadmill run

High pulley pull-up: 4 sets, 12 reps

Bent-over Rowing: 4 sets, 12 reps

Single-arm dumbbell row: 4 sets, 12 reps

Deadlift: 3 sets, 10 reps

Pull-ups: 3 sets to failure

Dumbbell shrugs: 4 sets, 12 reps

Reverse barbell pull-up: 3 sets to failure

Hyperextensions on the lumbar bench: 4 sets, 12 reps

Day 3: Shoulders

30 minute treadmill run

Dumbbell sit-up: 4 sets, 12 reps

Military standing bench press: 4 sets, 12 reps

Dumbbell front raises: 4 sets, 12 reps

Lateral raises: 4 sets, 12 reps

Reverse butterfly machine: 4 sets, 15 reps

Seated bird: 4 sets, 12 reps

Day 4: Arms / Abs

30 minute treadmill run

Biceps Curl with dumbbells: 4 sets, 15 repetitions

Hammer grip curl: 4 sets, 15 reps

Spider Curl at the bar: 4 sets to failure

Triceps High Pulley Extension: 4 sets, 15 reps

Dumbbell extension behind the head: 3 sets, 15 repetitions

Weighted dips: 4 sets to failure

Hanging leg raise: 4 sets, 20 repetitions

Pulley crunch: 4 sets, 20 reps

Bust rotation: 4 sets, 20 reps

Day 5: Legs

30 minute treadmill run

Walking Lunges: 4 sets, 25 reps

Thigh press: 4 sets, 25 repetitions

Leg extensions: 3 sets, 20 reps

Squat: 4 sets, 12 reps

Single legged lunge: 4 sets, 12 reps

Hack Squat: 4 sets, 12 reps

Romanian deadlift: 4 sets, 10 reps

Leg Curl: 3 sets, 20 reps

Abductor machine: 4 sets, 12 reps

Day 6: Chest

30 minute treadmill run

Bench press: 4 sets, 12 reps

Then inclined bench press with dumbbells: 4 sets, 12 reps

Dumbbell bench press: 4 sets, 12 reps

Convergent bench press: 4 sets, 12 reps

Low pulley squats: 4 sets to failure

Bent dips (pectoral version): 4 sets to failure

Day 7: rest

The Rock's diet

The Rock will be the first to tell you that lifting heavy weights is only half the battle in building muscle. You also have to eat the right foods. When he's not training for a role like Hercules, for which he ate seven high-protein meals a day and nearly 5,000 calories, he sticks to a diet of five meals a day. Here is an example of his diet calculated for him and him alone.

Meal 1

280 g Steak

180 g Oatmeal

3 egg whites

Multivitamin juice (1 glass)

Meal 2

220 g chicken

400 g of rice

100 g broccoli

100 g of mushrooms

Meal 3

220 g of cod

200 g Asparagus

400 g of rice

Meal 4

220 g chicken

400 g Baked potato

100 g broccoli

Orange juice (1 glass)

Meals 5

220 g of cod

200 g Asparagus

400 g of rice

Meal 6

220 of steak

400 g potato

All-you-can-eat salad

Meals 7

30 g Protein powder (casein or whey)

10 egg whites

Who wants to try the same diet as The Rock?

Be careful if you try to eat like The Rock, not only will you have to train as hard as he does in both weight training and cardio, but keep in mind that you don't necessarily have the same metabolism and activity level, nor the same height or weight. Beware of fat gain if you try to follow her diet! You will have to calculate your own calories and needs for yourself.

To conclude, we must understand that these serious programs are inspired by reality, but we will never be able to know in detail the real training programs, diet plans and supplements that they use, since they have been established by renowned physical trainers and coaches, paid a lot of money to establish all this.

So if you want to build up your own muscle mass with a program based on your own body type, metabolism and activity level, the Physique Pro Mass program will guide you from A to Z with different training cycles and videos demonstrating each exercise, but also all the nutrition and food supplements and lifestyle changes needed to build the body of your dreams.

If you don't know which program is right for you, you can now use the quiz that I have set up to determine the best program to achieve your goals. You can also check out my other articles as well as my YouTube videos with my workouts and free tips on how to get the body you've always wanted.

Follow The Rock on instagrami.

Following my experience with the "clean" diet and The Rock's training, I decided to challenge myself to try one of his cheats.

• 12 pancakes
• 4 pizzas
• 21 brownies

A day with over 10,000 calories.

I remind you that this video is for entertainment purposes and I don't recommend you do this.

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