The Rock’s Trusted Transformation Diet & Workout Program

The Rock has built one of the most muscular physiques in Hollywood!

Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret. It changes today.

The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries. Oh, and also, social media. God, how could we forget The Rock’s epic Instagram? Let me atone for my sins by taking a shot of Teremana

Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors. Not to mention, I routinely add some spare change to his kitty with my generous drinking habits, but I digress.

It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport. 

The Rock was last seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him. 

The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O

As they say, “with great cash comes great business opportunities.” Or wait, did it have something to do with power and responsibility? Anyways, I hope you get our point. 

The Rock’s Transformation

Now that we are done with The Rock’s antiques, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.

The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.

Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam.

Dwayne “The Rock” Johnson looks like a total beast in his upcoming movie. He could give pro bodybuilders a run for their money if he decided to compete in a show.

The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right. 

Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin. 

The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing

Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast. 

The Rock Diet Program 

Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results. 

“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine-tuning our strategy daily.” – The Rock on preparing for Black Adam

If you follow Johnson on Instagram, you probably already know about his insane cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza. 

Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary. 

Besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.

The Rock Diet Plan

Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands. 

He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.

For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.

Dwayne Johnson’s 5 Meal Diet Program:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Dwayne Johnson‘s 7 Meal Diet Program:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7

The Rock’s Post Workout Shake

So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind. 

The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:

We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.

The Rock Workout Program

Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art equipment with dedicated muscle group training sections.

The Rock probably has the sickest legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister. 

The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine. 

Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out. 

The Rock Workout Principles 

Johnson’s training principles include:

1. High Resistance Training 

The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.

2. Go Heavy

The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.

But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety. 

The Rock Workout Plan

The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains. 

Without any further ado, here is what Johnson’s training routine looks like:

Day 1: Chest & Upper Body

Day 2: Legs

Day 3: Back & Traps

Day 4: Shoulders & Upper Body

Day 5: Legs

Day 6: Arms & Abs

Day 7: Rest Day

The Rock Diet & Workout Program Notes

Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.

Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.

The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens. 

Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form. 

Wrapping It Up

Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.

Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

This content was originally published here.

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