Celebrity Diets & Workouts

Dwayne “The Rock” Johnson’s Diet & Workout

On Daily Routines, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life.

Dwayne “The Rock” Johnson is a household name, renowned for his remarkable transition from a celebrated wrestler to a leading action hero in Hollywood. His journey is a captivating tale of transformation, showcasing not just his dynamic persona but also his extraordinary physical capabilities. 

Johnson’s career is studded with notable achievements – he has headlined major wrestling events, and his charisma and physical prowess have landed him starring roles in numerous blockbuster films. Beyond the screen and the wrestling ring, The Rock is also recognized for his exceptional fitness and strict dietary discipline. This commitment has been instrumental in crafting his image as a versatile entertainer, capable of taking on a variety of physically demanding roles.

The Rock’s Workout Routine

Johnson’s day begins at the crack of dawn, usually around 3:30 am. He describes this early start as essential for setting the right tone for his day. “I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically,” the media mogul shared with Despite only sleeping for about 3 to 5 hours a night, he prioritises this time for mental preparation and physical training.

Training six days a week, The Rock’s routine is a non-negotiable part of his day, a commitment he upholds whether at home or travelling. His portable gym, dubbed the “Iron Paradise,” comprises 45,000 pounds of equipment, allowing him to maintain his regimen anywhere.

Johnson’s workout routine is diverse and intense, focusing on different body parts each day. He employs a mix of dumbbells, cables, barbells, and machines. He explained his approach to, saying, “My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest. I don’t play around in the gym. I always aim to be the hardest worker.”

The Rock’s Diet

The action superstar’s dietary approach is as structured as his workout routine. He eats five meticulously planned and measured meals a day. He starts his day with protein and carbs, saying, “Usually I start off my day with some dead cow and oatmeal for breakfast.”

His diet is diverse, including proteins like chicken, steak fillets, egg whites, complex carbs such as oatmeal, rice, vegetables like broccoli, asparagus, peppers, mushrooms, and onions, and casein protein.

The Rock’s Sunday cheat meals have gained fame, often shared on his social media. These indulgent meals, which he believes in earning through hard work during the week, can range up to 5,000 to 6,000 calories, featuring items like pancakes, burgers, sushi, and cheesecake. “I do believe in working hard throughout the week and earning your cheat meals,” he told Delish in an interview.

About Author

Hey there! I'm Hao, the Editor-in-Chief at Balance the Grind. We’re on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.