The Rock's Diet and Workout Plan | Man of Many

Jacob Osborn LIFESTYLE

The Rock Diet Plan

[{"selector":".scale-up-center","duration":"15s","interations":"1","easing":"ease-in-out","fill":"both","keyframes":[{"transform":"scale(1)"},{"transform":"scale(1.5)"}]}] Meanwhile, Johnson is always happy to share the secrets of his ongoing success. As such, you’ll always find him posting fitness videos to YouTube or selling The Rock workout gear or gracing Instagram with pictures of his hearty meals. He even launched two short-lived reality shows called “Hero” and “Wake Up Call,” where he personally motivated others toward physical and mental transformation. Like we said, spreading the love is a massive part of his game plan. Read More

Five-Meal Diet Plan

When he’s not building mass for a role, The Rock eats the following (as an example): Read More

Meal #1

10 oz steak 2 cups oatmeal 3 egg whites 1 whole egg 1 glass watermelon juice Read More

Meal #2

2 servings chicken 2 bell peppers 3 cups mushrooms 3 cups broccoli 1 protein shake Read More

Meal #3

8 oz salmon 8 asparagus tips 2 whole eggs 2 cups rice medley 3 cups broccoli Read More

Meal #4

10 oz steak 3 baked potatoes 8 asparagus tips 1 glass orange juice Read More

Meal #5

20 grams casein protein 10 egg whites Read More

Seven-Meal Diet Plan

As we mentioned above, when The Rock was training for 2014’s “Hercules,” he consumed calories like it was nobody’s business. For all the extremists (or completists) out there, here’s one of his seven-meal diet plans: Read More

Meal #1

10 oz cod 2 whole eggs 2 cups of oatmeal Read More

Meal #2

8 oz cod 12 oz sweet potato 1 cup veggies Read More

Meal #3

8 oz chicken 2 cups white rice 1 cup veggies Read More

Meal #4

8 oz cod 2 cups rice 1 cup veggies 1 tbsp fish oil—122 Read More

Meal #5

8 oz steak 12 oz baked potato spinach salad Read More

Meal #6

10 oz cod 2 cups rice salad Read More

Meal #7

[{"selector":".scale-up-center","duration":"15s","interations":"1","easing":"ease-in-out","fill":"both","keyframes":[{"transform":"scale(1)"},{"transform":"scale(1.5)"}]}] 30 grams casein protein 10 egg-white omelet 1 cup veggies (onions, peppers, mushrooms) 1 tbsp omega-3 fish oil Read More

The Rock Workout Plan

[{"selector":".scale-up-center","duration":"15s","interations":"1","easing":"ease-in-out","fill":"both","keyframes":[{"transform":"scale(1)"},{"transform":"scale(1.5)"}]}] Are you ready to bring out your inner Hercules? The Rock workout plan will certainly get you there, but don’t think for a second that the journey will be easy. On the contrary, The Rock workout routine is pretty much as demanding as modern fitness can get. Of course, should you properly execute this brutal training regimen, you’ll be walking tall like a one-man gun show (who out there got the reference?). Read More

Day 1: Legs

Run on Treadmill – 30-50 minutes Eat Breakfast Barbell Walking Lunge – 4 sets, 25 reps Leg Press – 4 sets, 25 reps Leg Extensions – 3 sets, 20 reps Barbell Squat – 4 sets, 12 reps Hack Squat – 4 sets, 12 reps Single Leg Hack Squat – 4 sets, 12 reps Romanian Deadlift – 4 sets, 10 reps Seated Leg Curl – 3 sets, 20 reps Thigh Abductor – 4 sets, 12 reps Read More

Day 2: Back

Run on Treadmill – 30-50 minutes Eat Breakfast Wide-Grip Lat Pulldown – 4 sets, 12 reps Bent Over Barbell Row – 4 sets, 12 reps One-Arm Dumbbell Row – 4 sets, 12 reps Barbell Deadlift – 3 sets, 10 reps Pull-ups – 3 sets, to failure Dumbbell Shrug – 4 sets, 12 reps Inverted Row – 3 sets, to failure Hyperextensions (Back) – 4 sets, 12 reps Read More

Day 3: Shoulders

Run on Treadmill – 30-50 minutes Eat Breakfast Dumbbell Shoulder Press – 4 sets, 12 reps Standing Military Press – 4 sets, 12 reps Front Dumbbell Raise – 4 sets, 12 reps Side Lateral Raise – 4 sets, 12 reps Reverse Machine Flyes – 4 sets, 15 reps Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps Read More

Day 4: Arms/Abs

Run on Treadmill – 30-50 minutes Eat Breakfast Dumbbell Bicep Curl – 4 sets, 15 reps Hammer Curls – 4 sets, 15 reps Spider Curl – 4 sets, to failure Triceps Pushdown – 4 sets, 15 reps Overhead Triceps – 3 sets, 15 reps Hanging Leg Raise – 4 sets, 20 reps Rope Crunch – 4 sets, 20 reps Russian Twist – 4 sets, 20 reps Read More

Day 5: Legs

Run on Treadmill – 30-50 minutes Eat Breakfast Barbell Walking Lunge – 4 sets, 25 reps Leg Press – 4 sets, 25 reps Leg Extensions – 3 sets, 20 reps Barbell Squat – 4 sets, 12 reps Hack Squat – 4 sets, 12 reps Single Leg Hack Squat – 4 sets, 12 reps Romanian Deadlift – 4 sets, 10 reps Seated Leg Curl – 3 sets, 20 reps Thigh Abductor – 4 sets, 12 reps Read More

Day 6: Chest

Run on Treadmill – 30-50 minutes Barbell Bench Press – Medium Grip – 4 sets, 12 reps Incline Dumbbell Press – 4 sets, 12 reps Dumbbell Bench Press – 4 sets, 12 reps Flat Bench Cable Flyes – 4 sets, to failure Incline Hammer Curls – 4 sets, 12 reps Dips – Chest Version – 4 sets, to failure Read More

Day 7: Rest

Eat Ice Cream Sandwiches Read More

The Rock Workout FAQ

How much does The Rock eat in a day? When he's not building mass, The Rock tends to eat about five meals per day. When training for a film role, he eats as many as seven meals a day. What does The Rock eat in a day? The Rock's diet includes steak, egg whites, oatmeal, chicken, protein shakes, veggies, fish, orange juice, rice, and potatoes, amongst other foods. How many days a week does The Rock workout? The Rock typically works out six days a week. He starts off with 30-50 minutes of cardio before moving on to strength building later in the day. On each day, he focuses on a specific muscle group or area. Read More

Related Stories LIFESTYLE The Ultimate Guide on How to Use Tinder for Men | Man of Many LIFESTYLE The Ultimate Guide to Caring For Your Beard | Man of Many LIFESTYLE Tom Brady Diet and Workout Plan | Man of Many Visit Man of Many

[{"selector":".heartbeat","duration":"1s","iterations":"infinite","easing":"ease-in-out","fill":"both","keyframes":[{"transform":"scale(1)"},{"transform":"scale(1.05)"},{"transform":"scale(1.1)"},{"transform":"scale(1.05)"},{"transform":"scale(1)"}]}] Subscribe Visit Man of Many Join our exclusive community