Dwanye The Rock Johnson’s Diet And Workout Routine

If you are going to take diet and exercise advice from anyone, then it may as well be from a god, or at least a man who played the son of a god.

Dwayne ‘The Rock’ Johnson took on his own legendary labours, in order to get his body ready to play the role of Hercules, in the 2014 film of the same name. Here’s how the web reported his impressive workload and dedication to the task.

Dwayne The Rock Johnson’s Workout And Diet For Hercules

The movie icon Dwayne The Rock Johnson took his body to another level for the movie Hercules. He is humble, passionate and inspires millions of people. Indeed, The Rock is a beast but he doesn’t take his body for granted; this is why he dedicates so much of his energy into building his demigod’s physique.

Dwayne The Rock Johnson put so much effort into exercising, that he is now very popular in the fitness industry.

Dwayne Johnson Workout Routine Diet Plan


One of the most professional wrestlers, Dwayne Johnson, popular with his ring name “The Rock” is seriously preparing for his spectacular role in the movie, “Hercules: The Thracian Wars.” After starting his career from wrestling, the rock appeared in movies such as The Mummy Returns, Fast and Furious 6, Fast five, and several others.

The Rock’s Diet May Even Rival That of Michael Phelps

One look at Dwayne “The Rock” Johnson, and you just feel like you’re getting stronger. The actor and wrestler recently shared his diet and exercise routine with Muscle and Fitness, and the WWE champion is not messing around.

He eats seven protein-heavy meals a day, and four of those contain at least eight ounces of cod. His midday meal? Just a simple serving that includes a heaping serving of fish, two cups of rice, one cup of veggies, and one tablespoon of fish oil. The actor also fills his plates throughout the day with chicken, steak, and lots of protein powder.

The Rock Workout Diet: Dwayne Johnson Gets Pumped

The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. He eats seven times a day. Dwayne Johnson’s trainers have shown him proper form and diet are what transforming his body is all about.

The Rock workout routine uses a pyramid structure. You start with a higher amount of reps, and a lower amount of weight. Then, each week you increase weight, and decrease reps. After the first month, you start back at higher reps, but his time with a higher starting weight. On arms day, the Rock workout is about high reps to get the pump.

Dwayne “The Rock” Johnson’s Workout and Diet for the Movie “Hercules”

Dwayne “The Rock” Johnson is in pretty amazing shape. Especially when you consider he works a crazy amount of hours and is now 42 years old. The following is the diet and workout routine he used to get even more jacked (if that is even possible) for the movie “Hercules”. He laid it all out on his social media over the last couple months piece by piece. We have put it all together for you here. Enjoy!

Dwayne Johnson’s Rock-Hard Hercules Workout And Diet Plan

To play the son of Zeus in the upcoming blockbuster ”Hercules,” Dwayne ”The Rock” Johnson took his training to an entirely new level. In this interview, the movie icon reveals how you can build the body of a demigod.

After watching Hercules” in theaters on July 25, Dwayne “The Rock” Johnson wants you to come away with one thing on your mind: that you’ve just witnessed the biggest, meanest, baddest and, more importantly, most definitive version of Hercules ever seen on the big screen.

The Rock, Dwayne Johnson’s Workout Routine And Diet

Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% body fat, for some of his Hollywood movie roles. He trained six days per week, resting on day seven.

Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Dwayne ‘The Rock’ Johnson’s insane diet revealed

He is 6ft 4in (193cm), 270-pounds (122.47kgs), and has a physique befitting his recent role as Hercules.
But for Dwayne ‘The Rock’ Johnson, his action-hero body doesn’t just come with a grueling workout routine.
The Hollywood star sticks to a strict daily diet plan – involving seven meals, 5,165 calories and 10 pounds of food.
The 43-year-old revealed his mammoth regime, which usually begins at 4am

Dwayne “The Rock” Johnson Workout and Diet

Dwayne “The Rock” Johnson is one of the most jacked celebrities on the planet. That’s essentially a huge reason why he is playing the son of Zeus in the upcoming blockbuster “Hercules”, set to be released in theaters on July 25. Regardless of what movie he is in, The Rock knows how to properly prepare for a role and look the part better than anyone.

“For different roles my condition and training and diet does alter,” The Rock says in an interview on Bodybuilding.com. “Depending on the role, it will really dictate the type of training I do. For ‘Hercules,’ it was a 22-week diet, while for ‘G.I. Joe: Retaliation’ it was about a 14-week diet, and for ‘Pain & Gain’ I wanted to come out looking bulky, big, and dangerous, so we adjusted accordingly.”

If you would like to see the finished item, or pick up another other Dwayne ‘The Rock’ Johnson film or memorabilia, just click on the links below.