The Rock Workout Routine: A Detailed Guide!

Are you someone who loves hardcore challenges? If yes, then you may want to check out The Rock workout plan! Dwayne Johnson, also known as The Rock, is a health enthusiast who is vocal about his accomplishments and rigorous workout regimen while being flexible about cheat days. 

The Rock’s Diet Plan

Muscle building or bulking necessitates a large amount of nutritionally sound food that can be consumed according to a detailed eating plan. 

In The Rock workout routine, you can see how The Rock consumes up to 4,131 calories a day, which is more than double the calorie intake recommended for average men. To gain all of the calories in a day, he takes up to five protein-rich meals. A comprehensive meal schedule is given below. 

  1. Meal one 
  • Steak – 283 grams
  • Oatmeal – 2 cups
  • Egg whites – 3 in number 
  • Whole Egg – 1 in number 
  • Watermelon juice – 1 ounce 
  1. Meal two 
  • Chicken – 226 grams 
  • Bell peppers – 2 in number 
  • Mushrooms – 384 grams 
  • Broccoli – 348 grams 
  • Protein shakes – 1 in number
  1. Meal three
  • Salmon – 224 grams 
  • Asparagus – 8 tips 
  • Whole eggs – 2 in number 
  • Rice medley – 2 cups 
  • Broccoli – 348 grams 
  1. Meal four 
  • Steak – 243 grams 
  • Baked potatoes – 3 in number 
  • Asparagus – 8 tips 
  • Orange juice – 1 ounce
  1. Meal five 
  • Casein protein – 20 grams 
  • Egg whites – 10 in number 

The Rock’s Workout Routine

  1. Day One: Leg Workout 

The Rock starts his week with an extreme leg workout to pump up his bulky thighs and lean calves. Here are the exercises that he does. 

  • 30-50 minutes of running on a treadmill 
  • 4 sets and 25 reps of barbell walking lunges and leg presses
  • 3 sets and 20 reps of leg extensions 
  • 4 sets and 12 reps of barbell squats, hack squats, and single-leg squats  
  • 4 sets and 10 reps of Romanian deadlifts
  • 3 sets and 20 reps of seated leg curls
  • 4 sets and 12 reps of thigh abductors
  1. Day Two: Back Workout 
  • 30-50 minutes of running on a treadmill
  • 4 sets and 12 reps of wide-grip lat pulldowns, bent over barbell rows, and one-arm dumbbell rows
  • Pull-ups from 3 sets to until you can’t do it anymore 
  • 4 sets and 12 reps of dumbbell shrugs
  • Inverted rows from 3 sets to until you can’t perform it anymore
  • 4 sets and 12 reps of back hyperextensions 
  1. Day Three: Shoulder Workout 
  • 30-50 minutes of running on a treadmill
  • 4 sets and 12 reps of dumbbell shoulder presses, standing military presses, and side lateral raises
  • 4 sets and 15 reps of reverse machine flyes 
  • 4 sets and 12 reps of bent-over rear deltoid raises
  1. Day Four: Arms & Abs Workout 
  • 30-50 minutes running on a treadmill
  • 4 sets and 15 reps of dumbbell bicep curls and hammer curls
  • Spider curls from 4 sets until you can’t do it anymore 
  • 4 sets and 15 reps of triceps pushdowns
  • 3 sets and 15 reps of overhead triceps
  • 4 sets and 20 reps of hanging leg raises, rope crunches, and Russian twists
  1. Day five: Leg Workout

The same routine as day one. 

  1. Day Six: Chest Workout 
  • 30-50 minutes running on a treadmill
  • 4 sets and 12 reps of barbell bench presses (with medium grip) incline dumbbell presses and dumbbell bench presses
  • Flat bench cable flyes from 4 sets to until you can’t do it anymore 
  • 4 sets and 12 reps  of incline hammer curls 
  • Dips from 4 sets to until you can’t do it anymore
  1. Day Seven: Cheat day

Treat yourself with ice-cream sandwiches 

Takeaway

The Rock workout plan will seem daunting and challenging but contenders who want to know more about it will jump right in!

If you would like to know more or ask any personal questions, please don’t hesitate to get in touch with me!

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