Dwayne Johnson’s 2019 Diet and Workout Routine, Are You Ready For It?

*Updated May 10th, 2019*

The Rock has been busy this year. He has three movies filming, one in post-production, and one releasing this summer (Hobbs and Shaw). The man is not only the busiest on the planet, but also the hardest working.

Working out can become some what of a challenge, and as you work harder and harder you may see a little growth. Do you know who The Rock is? Of course you do everyone now knows the name, Dwayne The Rock Johnson as he has become somewhat of an icon in not only the cinematic world but also from the way he builds muscle. We have watch The Rock gain more and more muscle for eat role he plays but how?

What is the Dwayne Johnson Diet? How can you look that big and what can you do to get started? These are simple questions you may ask but the answer can be a little more difficult to understand. One this page you will discover the secrets to his amazing muscle gain and boosting the body like never before. Click Here to help you get started in the amazing muscle gain and enhancement you are looking for.

How The Rock is Preparing for Hobbs and Shaw: Step by Step Diet Instructions!

Step One: Increase Calorie Count

Johnson totally avoids fried and quick foods, but that doesn’t mean he avoids calories. To increase his size, he eats a lot of food. And we mean ALOT.

To put it in context the average human eats 2000 calories a day. During filming of Hobbs and Shaw The Rock was consuming up to 6000 calories in a given day! When average men went on a 6000 calorie diet this happened. If you’re looking to emulate this diet be warned, it’s no picnic.

Fun Fact: Eating like The Rock will cost you upwards of $40 per day ($42 a day to be precise)!

Step Two: NO Cheat Days

When filming Hercules The Rock underwent 150 straight days of clean eating without any high sugar/high carb options. That’s more than 20 weeks of pure protein-packed, veggie heavy meals.

After a stretch like that you’re going to crave some junk food. And crave he did. On day 151 The Rock set forth on a cheat day for the ages.

It included:

  • 12 Blueberry Pancakes
  • 4 Double Dough Pizzas
  • 21 Brownies

This cheat day was so inspirational that competitive eaters attempted (some successfully) to condense his one day splurge into one hour. Let’s just say there were casualties…

Step Three: Workout Religiously

The Rock Lifting Weights

When we say religiously we mean it. Sunday is the ONLY day that our Holy Rockness takes for rest. The other six days he’s pushing his various muscles to their absolute limits to achieve the chiseled perfection you see above.

The Rock’s workout routineĀ has been heavily documented elsewhere and it’s as crazy as you think it would be…

I’m not going to go into specifics, but the dude can pretty much deadlift a car while exhibiting the stamina of Rhinoceros on amphetamines.

This is a preview of the The Rock’s typical Monday workout routine:

Monday (Leg Day)

  • 30 minutes running
  • 4 Sets barbell walking lunge [25 reps]
  • 4 sets leg press [25 reps]
  • 3 sets leg extensions [20 reps]
  • 4 sets barbell squat [12 reps]
  • 4 sets hack squats [12 reps]
  • 4 sets romanian deadlift [10 reps]
  • 3 sets seated leg curl [20 reps]
  • 4 sets thigh abductor [12 reps]

Each of his routines last at least 1.5 hours, so for the average person to do this you’d have to set aside at least 12 hours a week just for the gym. This is factoring in change time and commute time as well.

6 Reasons Why You Shouldn’t Attempt Dwayne Johnson’s Diet…Seriously

Let my preface this by saying that you are not The Rock and that you would be foolish to even think that you’re diet/workout routine could even come close to this modern day god. Even so, you’re entitled to a brief glimpse into his world. While you feast on his instagram muscle porn and his detailed twitter set lists thoughts of emulation my crop into your head.

Squash those thoughts.

We give you 6 reasons (out of hundreds) why you should avert your eyes and stick to your own diet/workout routine:

1) The Rock is Genetically Pre-Disposed

Yes, he’s a monster in the gym and has been since day one. That will get you a mean physique in no time. But what if you had the upper hand from birth?

Rocky and Ata Johnson are Dwayne’s parents. They were both professional wrestlers from families of professional wrestlers. I think you can fill in the blanks from there.

Oh and did I mention he’s Samoan?

Samoan people are renowned for their innate physical strength and abilities, something that was undoubtedly handed down to Dwayne at a young age.

You probably didn’t come from a long line of Samoan professional wrestlers, but if you did keep reading!

2) The Rock is RICH

“Money Can’t Buy Me Love” sang Paul McCartney. Maybe so Paul, maybe so. But it can buy you time, high quality food, and a team of people to transport you, cook for you, and coach you whenever you ask.

The Rock has access to resources the average person couldn’t dream of.

His diet requires him to eat up to 10 pounds of food a day. Not fast food that can be grabbed at KFC or McDonalds, but well-prepared, healthy meals. \

Filet Mignon, Salmon, and incredible amounts of supplements cost money to buy and time to prepare. If you were to eat like The Rock you would need hours a day in prep time andĀ at least $40 a day to maintain the lifestyle.

That’s $1,200 a month on food. Or more than some people pay for rent…

3) The Rock has Always Watched His Diet

Studies show that most dieters regain their weight soon after. Clearly the Rock doesn’t have this issue.

He played football at a young age and had the principles of self control and willpower instilled in him from day one.

If you build it, they will come.

4 ) The Rock Eats a TON

You’re going to be utterly shocked to understand the quantity of food Dwayne Johnson consumes in a single moment.

Some meals top out at over 2lbs. Sometimes he eats over 7 times. The public shame from eating that much in front of co-workers would be enough for the weaker among us to avoid this diet. The more strong-willed still have to observe logistics.

Eating 2 lbs of food takes time. Eating 7 times a day takes time. Time to go shop for. Time to prepare. Time to consume. Time to digest. If you have the luxury of time AND money, then it’s a little more feasible. That’s just the eating part though, not even the workout part.

5 ) The Rock is Almost 50

This may seem contradictory because hey “if the Rock is so old, then shouldn’t I, a young, spry 20-something, be able to do what he does?”


Not that you don’t have it in you, but The Rock has been developing his craft the last 50 years and can turn on and off his habits like that. Most people struggle with self control and will never truly be able to master themselves.

Just do what you can to be happy and let your Rock aspirations fall by the wayside…

6 ) The Rock Wouldn’t Want You to Hurt Yourself

Let’s go over the important things to understand if you prefer to appear more like Dwayne Johnson.

It’s hard.

Even Dwayne Johnson sympathizes. He’s such a nice guy and honestly you wouldn’t want to make him feel bad by injuring yourself in a quest to become more like him. He is among the best stars of the huge screen. So if you would like to get large and bulky like Dwayne The Rock Johnson, add a whole lot more food in your food diary, begin working out much more, and pray to the muscle gods that they give you some of what he has!

The Dwayne Johnson Diet You Have Been Weighting For!

If this is the case, you can look a great deal like The Rock. Put simply, if you would like to look like The Rock, you have to be fully committed to a pretty intense diet plan and workout routine.

The rock has a fairly crazy arm workout which you should definitely are applicable to your workout routine. Whether you’re attempting to eat like The Rock or simply attempting to eat well, here are seven strategies to spend less on groceries.

You may believe he must do something drastically different than others which give him an excess edge. If you get a good base of muscle on you already, it is possible to readily realize this look as nicely with the right sort of program.

If you cannot adore that amount of hard work and placing your body through serious hardcore workouts six times every week and 90 minutes daily, you shouldn’t even dream of training like Dwayne Johnson.

A big portion of the success of Dwayne Johnson workouts is he is passionate and dedicated on the degree of crazy about following them religiously. The outcomes are not what you’d count on. You might try to stick to this routine like I have but haven’t gotten much in the manner of results. Sticking to the Dwayne Johnson workout plan for a couple weeks will create some severe outcomes. Our training is crucial, but diet is critical. Based on the role, it will truly dictate the sort of training I do. It’s a good course that teaches you precisely what you want to construct lean muscle and get to the size you wish to be.

Dwayne Johnson Diet Foods To Eat!

  • Egg Whites
  • Filet Mignon
  • Chicken
  • Fish
  • Oatmeal

There’s simply no other alternative if you would like to have the Rock body. His leg muscles on the opposite hand, receives training more often than once weekly, purely due to their size. Instead, you would like to train your biceps and triceps with higher intensity and suitable form to get that pump. Cardio was the very same and he performs abs twice per week.

This sort of workout will force you to truly feel tired by just reading about it! You have to concentrate on your fitness regimen and block out the remainder of the world. This exercise is the start of every workout. At the conclusion of these steps, it is also possible to locate The Rock workout routine. Moreover, you’re going to require a step wise procedure of Dwayne Johnson workout.

Dwayne Johnson Diet, Is It Right For you?

If you would like to understand how to drop weight by boosting your metabolic speed, then you don’t need to adhere to the path of Dwayne Johnson. Slowly, with each passing week, you raise the weight whilst reducing the variety of repetitions. Therefore, though some folks are counting the calories to slim down, Dwayne Johnson was eating about 5000 calories daily! His diet offers adequate nourishment to his entire body. Of course, it is also an important factor.

If you’ve got the very same diet as somebody that’s fat, you ought to get pretty similar outcomes. Now in the event that you prefer following the incorrect way, you should eat plenty of foods regardless of healthy and unhealthy and at the end, you will certainly be able to put on lots of weight, but this can’t ever be suggested as it’s unhealthy and unsafe and causes a lot of tension and pain on muscles and joints and there might be different varieties of side impacts on the body later if not sooner.

The most significant thing about his diet is it suggests eating tons of protein so the development of lean muscles can be provided full support.

The Rock diet may be the strongest and hardest aspect of the entire workout routine. His diet contains a combination of protein and fat.

The Dwayne Johnson diet will certainly rock your world and not simply because I never walk past an effortless pun. These supplements may have a number of health benefits, but the majority of them are particularly useful for building muscle. Diet supplements play a significant part on his diet plan also. Mow you can start building the muscle you desire with the Dwayne Johnson Diet!

Dwayne Johnson’s Diet Plan For the Upcoming Hobbs and Shaw Movie is ABSOLUTELY Ridiculous: 6 Reasons Why You Shouldn’t Try This Diet

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