The Rock's Workout

Source: The Rock’s Instagram
Source: The Rock’s Instagram

Dwayne Johnson aka The Rock is a stranger to almost no one. One of the greatest stars during the Attitude Era, The Rock has won hearts of millions of fans all around the world. The Rock won numerous championships across his eminent profession. He has been exceptionally fruitful in Hollywood too. He is one of the highest-earning entertainers on the planet at this moment.

The Rock’s Workout Plan

For Dwayne Johnson, exercises and a tenacious eating regimen are basically a part of his lifestyle. While some people think muscle worked out quickly, its more incredible part results from the powerful commitment in each possible division. Johnson is consistently glad to share the privileged insights of his continuous achievement. Individuals will continuously find him presenting wellness recordings on YouTube, selling The Rock exercise gear, or gracing Instagram with photos of his good feasts. He even sent off two fleeting unscripted TV shows, "Hero" and "Wake Up Call" where he inspired others toward physical and mental change.

Day 1Legs
Day 2Back
Day 3Shoulders
Day 4Arm & Abs
Day 5Legs
Day 6Chest

Day 1: Legs

Leg Press425
Barbell Squats412
Barbell Walking Lunge425
Leg Extensions320
Thigh Abductor412
Romanian Deadlift410
Seated Leg Curls320
Hack Squats412

Day 2: Back

Barbell Deadlift310
Bent Over Barbell Row412
Wide-Grip Lat Pulldown412
One Arm Dumbbell Row412
Dumbbell Shrug412
Pull-Ups3Until failure
Inverted Row3Until failure

Day 3: Shoulders

Front Dumbbell Raise412
Dumbbell Shoulder Press412
Standing Military Press412
Seated Bent-Over Rear Delt Raise412
Side Lateral Raise412
Reverse Machine Flyes415

Day 4: Arm & Abs

Triceps Pushdown415
Spider Curl412
Hammer Curls415
Dumbbell Bicep Curl415
Hanging Leg Raise420
Russian Twist420
Rope Crunch420
Overhead Triceps315

Day 5: Legs

Source: The Rock’s Instagram
Source: The Rock’s Instagram

Barbell Squat412
Leg Press425
Leg Extension320
Barbell Walking Lunge425
Romanian Deadlift410
Thigh Abductor412
Hack Squat412
Seated Leg Curl320

Day 6: Chest

Incline Dumbbell Press412
Flat Bench Cable Flyes415
Dips, Chest Version412
Barbell Bench Press (Medium grip)412
Dumbbell Bench Press412
Incline Hammer Curls412

The Rock’s Five-meal Diet Plan

No. of MealsItems
Meal 110 steak, 2 cups oatmeal, 3 egg whites, 1 whole egg, 1 glass of watermelon juice
Meal 22 servings chicken, 2 bell peppers, 3 cups mushrooms, 3 cups broccoli, 1 protein shake
Meal 38 salmon, 8 asparagus tips, 2 whole eggs, 2 cups rice medley, 3 cups broccoli
Meal 410 steak, 3 baked potatoes, 8 asparagus tips, 1 glass of orange juice
Meal 520 grams of casein protein, 10 egg whites

The Rock Workout Gears

The Rock workout with a Project Rock 60 Sack bag. It comprises an Exemplary Blender Container, Earphones, Mattel Magic 8 Ball, Espolon Anejo Tequila, a pack of Lion Dogs, and a Beanie to wear after an exercise.

The Rock's Height, Weight Biceps

Fans have always been astonished at how great Dwayne The Rock Johnson has maintained himself. The Great One stands 6 ft and 5 inches tall (196 cm) and boasts an incredible body. For comparison, his arch-nemesis Stone Cold Steve Austin stood at 6 ft 2 inches while one of his best friends Kevin Hart is 5 ft 3 inches tall (157 cm).

Talking of his weight, The Rock was billed at 260 lbs (118 kg). His chest measurements were 50 inches and his waist was 35 inches. Talking of his biceps, The Brahma Bull had a giant bicep of around 23 inches as compared to 20 to 21 inches biceps of Roman Reigns and Brock Lesnar.


Q. How many times has The Rock workout in a week?

A. The Rock workout 6 days a week.

Q. How many times The Rock trained his legs in a week?

A. The Rock trained his legs twice a week.

Q. Do The Rock attempts cardio before a workout?

A. The Rock prefers cardio workouts 30-40 mint a day before training.

Q. How many hours does The Rock work out in a day?

A. The Rock workout 3-4 hours a day.

Q. What meal plans does The Rock follow?

A. The Rock follows 5-meal and 7-meal plans.