Dwayne Johnson Workout Routine & Diet Plan

When he started wrestling, Johnson realized that his bulky 280lb frame was not going to create an effective look. He had to get faster and leaner. By focusing on a proper diet plan and a workout built around hypertrophy, Johnson dropped 20lbs. He had a split routine where he worked one body part per day and did 45 minutes of fat burning cardio.

His new look combined with his playful personality helped turn The Rock into the People's Champ. This helped propel Johnson into the Hollywood scene where he has starred in movies such as The Mummy Returns, The Scorpion King, Walking Tall, The Rundown, Doom, Gridiron Gang, The Game Plan, Get Smart, Race to Witch Mountain, Tooth Fairy and earn upcoming roles in The Other Guys and Faster.

Dwayne Johnson's first movies were mainly action films before he ventured in the world of comedy. With Faster, he's coming full circle. Obviously, Johnson will need to stay in great shape since he plans on tackling superhero roles in the future%u2026Luke Cage, Namor, Martian Manhunter, Captain Marvel, and Race Bannon from Johnny Quest are possibilities.

Recognizing that Hollywood stars maintain a lean and athletic look, Johnson had to modify his workout and lose 25lbs in 4 months, getting down to 225lbs. The Rock workout routine focused on cutting body fat. He went from 14% to 7% body fat in this short amount of time. To help cut this weight, Johnson changed his workout to train each body part three times per week. Despite cutting back on cardio, this allowed him to burn that extra fat. In addition, Johnson's training involved constantly changing his workout routine to avoid plateaus. He adjusted rest periods, the amount he lifted, the speed with which he lifted, and of course the number of sets and reps he performed.

Dwayne Johnson's workout routine focused on a lot of cardio with resistance training, weights, and core training. He trained 6 days per week with Sunday as a rest day.

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

Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Check out my website, Not Your Average Fitness Tips, for more fitness tips to get a lean, athletic look.

The Rock's diet plan was pretty strict to lose the amount of weight he did in such a short time. Johnson tried to avoid fried foods and fast foods. However, he would allow himself to cheat every once in a while by indulging in a large cheese pizza, cheeseburger, donuts or a drink.

That being said, Dwayne Johnson's diet plan on a daily basis consisted of 6 meals per day made up of protein, healthy carbs, fibrous vegetables, and limited fat.

First Meal: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
Second Meal: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
Third Meal: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
Fourth Meal: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
Fifth Meal: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
Sixth Meal: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water