Skip to main content

The Rock’s Diet and Workout – Get Fit Like Rock (Dwayne Johnson)

Share this blog with your friends


“Success isn’t always about GREATNESS, it’s about consistency. Consistent hard work gains success. Greatness will come.”

A motivational quote from a former American and Canadian football player, a retired professional wrestler, an actor, a producer, a businessman, and an icon of motivation, Dwayne “The Rock” Johnson. Through his passion, consistency, patience, hard work and focus, he has gained respect as he continues to motivate to go through the challenges of life with a determination as strong as a ROCK!

The 48-year-old man is always happy to share with everyone his Rock workout to everyone! Thankfully, we all get a glimpse of THE DWAYNE JOHNSON workout for free via social media!  If you happen to follow his social media accounts, you will be inspired by how much effort and dedication he puts in to achieve his impressive, hard physique.

The Rock’s Workout

Ready to train like Dwayne Johnson? How does it feel to be able to do stretching with The Rock in the gym? Make sure to prepare not only your workout equipment but prepare also your body because once you try these workout routines, you will encounter pain and sweat daily. However, I assure you that every pain and sore will be worth it. Just remember, do warm-ups, and don’t overdo these exercises! Bring out the Hercules’ physique in you!

So, we took a look into The Rock’s workout routine, and here’s what we discovered:

He works out 6 days a week. Each day is for a different workout set. Day one is for legs and the other days are done for the back, shoulders, arms, chest, and so on. Looks like The Rock loves running, in fact, he runs for 40 minutes before each workout! This and 4 sets of squats, barbell walking lunges, deadlifts, pull-ups, and more! Beat that! On the 7th day, though, The Rock rests and spends time with his family. We all need rest, don’t we? 

Here in this video, the Rock Reveals He’s 6’5″ 285 Lbs, Cheat Meals, Strict Diet & How He Maintains [Share this article with #TheRock #Diet #Exercise]


The Rock’s Workout Outfits

Are you wondering what keeps The Rock comfortable while doing his workouts? Well, The Rock’s outfits might be giving him some of that vibes he needs to keep going through the exhausting workout plans he has prepared for the day. 

In collaboration with Under Armour, an athletic brand, Johnson has his own line of workout gears and outfits called “Project Rock Collection”. 

With the release of Project Rock’s hardcore training headphones in 2018, Johnson also released a special playlist in Spotify named “Iron Paradise Airwaves”. In partnership with JBL, the playlist is intended to help hard-hitters crush their daily exercises. 


The Rock Diet and Cheat Meals

Aside from having hardcore workout plans, The Rock is also creatively consistent and passionate in his diet plans. With his Hercules-like physique, he managed to get in shape and maintain his ideal. How much does The Rock weigh? As of now, his weight is 120kg.

He consumes 5 to 7 meals a day, which is in every 2-3 hours, depending on the role he gets in movies, shows and endorsements.

Breakfast & Morning Snack

  • 10 oz / 280g cod
  • 2 whole eggs
  • 2 cups oatmeal
  • 8 oz / 230g cod
  • 12 oz / 340g sweet potato
  • 1 cup veggies


  • 8 oz / 230g chicken
  • 2 cups white rice
  • 1 cup veggies

Afternoon Tea

  • 8 oz / 230g cod
  • 2 cups of rice
  • 1 cup veggies
  • 1 tbsp fish oil


  • 8 oz / 230g steak
  • 12 oz / 340g baked potato
  • spinach salad

Additional Meals may include

  • 10 oz / 280g cod
  • 2 cups of rice
  • salad
  • 30g casein protein
  • 10 egg-white omelette
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil

His meals are planned and mostly foods rich in protein with an average of 4,200 calories a day. Apparently, his diet is not that hard to copy. His meals comprise of steaks, eggs, oatmeal, fruits, rice and protein shake.

Amazingly, someone as headstrong as The Rock also cheats with his meals and his cheat meal may include pancakes, pizzas, brownies, ice cream and tequila. Pretty much the same things we crave.

Learning this, I gather, is eye-opening. There is no easy way to get to that ideal body and shape. Even Dwayne Johnson could not help the temptations sometimes. As The Rock himself has said:

 “Wake up determined. Go to bed satisfied.”

This proves that determination, dedication, and passion will bring out the best in you. Your best first comes with you being happy with yourself, with your body. But before that, you have to pay the price of self-discipline.

 Dwayne Johnson is a living proof that even if you started from scratch, you will be able to achieve your goals in life if you work hard for it and endure all the challenges along with your journey. He is truly an idol, both in his professional career and personal life. Release the own legend in you and start achieving your success.

The following two tabs change content below.

Urbane Man

Urbane Man is Australia’s leading online store for men’s grooming products. At Urbane Man, we only stock the very best of men’s grooming products. We do FAST DELIVERY across Australia.

Latest posts by Urbane Man (see all)

You may also like

Thinning Hair men

Understanding and Fixing Thinning Hair for Men

Starting to observe changes with your hair? There is a high likelihood that you are...

arnold diet at 70

Arnold Schwarzenegger Diet and Workout- Age 70+

Want to know Arnold Schwarzenegger diet and workout? Keep reading. Arnold Schwarzenegger is probably the...

world strongest vegan

The World’s Strongest Vegan

Who says that vegans can't be strong? If you think that only a meat-based diet...

Leave a reply

Your email address will not be published.


Browse Our Product