Dwayne Johnson, better known by wrestling and movie fans as “The Rock”, is probably the top action star in Hollywood today. He’s made hit movie after hit movie, along with TV success. He will turn 44 this year, and his physique dwarfs most people half his age. Some will cite his world-class genes, and while it’s true he’s been gifted in that department, it is his work ethic and continual adherence to a strict training and nutritional program which has allowed him to look BIGGER and BETTER as the years pass.
At a time in life when most trainers are beginning to weaken due to lagging testosterone levels and accumulating injuries, “The Rock” grows bigger and stronger each year, appearing more jacked in each movie role. Are you ready to smell what The Rock has been cooking to attain such incredible shape?
Let’s find out! It’s time to dig into the training, nutrition, and analyze the overall consistency which has allowed Dwayne “The Rock” Johnson to become such a star.
If you want to look like a Hollywood action star, then you are going to have to put in the time at the gym! Even when on location filming Hercules, “The Rock” woke up every morning to spend at least an hour training with free weights and machines to maintain his muscle mass. Here is a breakdown of his basic weight training.
MONDAY – CHEST DAY
- Incline Bench Press (4 sets)
- Flat DB Press (4 sets)
- Incline Hammer Press (4 sets)
- Flat Bench Dumbbell Flyes (4 sets)
- Cable Crossover (4 sets)
TUESDAY – LEG DAY
- Leg extension for warmup (4 sets)
- Leg Press (4 sets)
- Hack squats (4 sets)
- Stiff-Legged Deadlift (4 sets)
- Lying Leg curls (4 sets)
- Calf raises – Seated (4 sets)
- Calf raises – Standing (4 sets)
WEDNESDAY – ARM DAY
- Standing barbell curl (4 sets)
- Preacher EZ-bar curls (4 sets)
- Standing alternating DB curls (4 sets)
- Triceps pressdowns with cable (4 sets)
- Triceps bench dips (4 sets)
- Overhead rop extensions (4 sets to failure)
THURSDAY – BACK DAY
- Pullups (4 sets to failure)
- Dumbbell rowing (4 sets)
- Hammer Strength machine row (4 sets)
- Dumbbell pullovers (4 sets)
- Barbell Shrugs (4 sets)
FRIDAY – SHOULDER DAY
- Seated barbell press (4 sets)
- Seated DB press (4 sets)
- DB side raises (4 sets)
- Machine lateral raises (4 sets)
SATURDAY – Cycle 1 starts again with chest day.
Sunday is designated rest days each week. Given that level of intense training (along with, say, all of the energy expended filming movies all day, it makes good sense to give the body plenty of actual rest on the designated rest day!)
“The Rock” completes 50 minutes of cardiovascular training, five days each week, to maintain low body fat levels. Due to the low-impact nature of the movement, he chooses the elliptical machine for most of his cardiovascular work.
The great thing about this movement is that time spent on his can also be used to read, study, unwind with some Netflix, or just close your eyes and zone out for a little meditation. Consistent cardio training is essential for keeping body fat levels low, while boosting the immune system and keeping stamina levels at their highest.
You will very rarely tire if you complete cardio five days each week. Even as “The Rock” films action scenes over and over, he maintains his composure thanks to his superior cardiovascular shape.
“The Rock” eats seven meals each day. Yes, you read that right. With all this weight training, elliptical time, and the rigors of his daily filming, the man burns some serious calories. Let’s look at a sample meal day of dining with “The Rock”.
8 oz cod, 2 eggs, 2 cups oatmeal
8 oz cod, one large sweet potato, 1 cup mixed vegetables
8 oz chicken, 2 cups white rice, 1 cup vegetables of your choice
8 oz cod, 2 cups rice, 1 cup vegetable and 1 TBSP fish oil for essential fatty acids
8 oz beef (steak), one large baked potato, 1 cup spinach (think: Popeye!)
8 oz cod, 2 cups rice, 1 large garden salad Meal 7 1 scoop casein protein (for overnight digestion), 1 cup green vegetables, 8 egg whites.
Obviously, the man is a huge fan of fish. But he also uses supplements. Choose a preworkout like (INSERT) and a post workout such as (INSERT) to help boost your performance as well.
“The Rock” is a focused and intense man. He’s conquered world after world. The most obvious factor which he’s put to use – and you should too – is consistency. For decades, the man has continually moved from solid performer to all-star. In college, in the pros, in wrestling, and in Hollywood, he was never the anointed one.
In each realm, he has had to enter the world, kick butt over and over for years, and slowly make his rise to the top. You will have to do the same thing – employing that same kind of consistency – if you wish to reach that same level of success and quality in your training, nutrition, and as a result, your size and strength.Don’t expect overnight results – expect consistent results after years of training and eating at a very high level.
Obviously, “The Rock” has a set of world-class genetics, which have allowed him to succeed in the worlds of college football and professional wrestling that most of us will never be able to achieve, no matter how hard we train or intelligently we eat.
However, we can become more “Rock-like” in our own strength, size & muscle mass levels by following the same kind of strict training & nutritional guidelines that he has used to maintain an incredible physique.