Dwayne Johnson Workout

The Rock Workout – A Religiously Strict Workout Regimen


The story behind the The Rock Workout: Male celebrities are among the sexiest people on earth with great physiques. This  does not come without breaking a sweat though. Male celebrities have invested a lot of money and time in keeping fit to help them get those bodies their fans would die for. Having such bodies  does not have to be that hard. We are here to guide you through this journey by giving you all the details about the fitness of your favorite male celebrities. From their daily exercise routines to their coaches and fitness programs to tips they consider helpful, we give you all the information you need to know.

Dwayne Johnson Workout And Diet - The Rock Workout

Fitness is not only about exercising; what you eat matters too. For this reason, top celebrities have nutritional experts who advise them on what to take and what not to. If you have been wondering what foods you need to take to build lean muscles then we have the right advice for you.

The male celebrities we feature on our website share the secrets on what to eat and what not to. The better news is that they are living proof that what they recommend actually works. The celebrities share things they have tried and given great results as is evident in their great physique.

Why is what we are offering you worthwhile? Keeping fit is an expensive venture that will usually require you to invest in expensive programs some of which may not have proof of effectiveness.

With our celebrity fitness information, however, everything has been set up for you. All you have to do is copy it. Celebrities have already paid their personal trainers and nutritionists to come up with the perfect regime for keeping fit and you need not do the same. Just take the advice and put it into action. It is that simple!

On our site, you can expect to find all the male celebrities with great bodies. From athletes to actors and even musicians you can expect to find their workout programs on our website. From the many available celebrities whose program can you choose to follow? Do you just use your favorite celebrity’s? While this may work, it may not always give successful results. The best way to approach it is to choose the fitness program of a celebrity with a body type similar to yours and if possible, those who have set fitness goals same as yours. With the many male celebrities, we have on our site, you will definitely find a celebrity with a fitness regime that will work for you.

Dwayne Johnson’s ‘The Rock’ Workout

The bulging biceps, the strong physique, and the hulking presence both on-screen and off-screen are the results of a grueling yet invigorating regimen known as The Rock Workout. Those who follow Dwayne Johnson’s career bear witness to his remarkable evolution in appearance. He has always been a massive chunk of a man especially in his heyday as a wrestling superstar, but who would have thought that such jacked up physique could still be transformed into a near perfect Herculean body?

Preparation For The Routine

Dwayne has established himself as a true action star with such badass roles as the Scorpion King, Hercules, Roadblock, Paul Doyle, and Luke Hobbs. All these roles not only require acting chops, but they also demand a distinctive physicality to withstand the punishing action scenes. Yes, The Rock does most of his own stunts, so he needs a lot of preparation in order to do the fight scenes with justice. He also does this because he feels that it lends authenticity to the role.

With such big Hollywood movie roles, the preparation is just as important as the actual shooting. Preparation entails planning, organization, and the right mindset. The physical aspects of the preparation are actually the easiest to do; the mental preparation is a lot tougher than most actors care to admit. Being a part-time professional wrestler, Dwayne possesses the mindset of an athlete; hence, the mental discipline is already built-in.

To give an idea of the extent Dwayne would go through just to prepare for a role, think of the movie “Pain & Gain”. In the film, he plays the cocaine-addicted convict and body builder Paul Doyle. He went on a calorie binge just to gain 15 pounds of muscle. He loaded up with complex carbs and protein and he tipped the scales at 250 pounds.

In G.I. Joe: Retaliation, he plays the heavy machine gunner Roadblock. He went on a strict 14-week diet and a training program that had him bulking up, big enough so that he could carry the heavy artillery with ease.

For the movie Hercules, Dwayne followed a 22-week diet that consisted of food rich in complex carbohydrates and protein. They are all measured and weighed to ensure he’s getting the right amount of nutrients. The diet is complemented by an intensive workout that includes heavy lifting and cardio sessions six days a week for six gruelling months. His goal was to become the definitive demigod who looks menacing and intimidating. It was the role of a lifetime and he couldn’t afford to fail. Needless to say, he nailed it!

Strict Workout Regimen

For every role that he prepares for, Dwayne sticks religiously to the The Rock Workout. This is the diet and workout plan that Dwayne follows whether there’s a film role in the bag or not. If there’s a movie, he and his team of trainers, coaches, and nutritionists adjust the program according to the requirements of the role.

This is not just a training workout for action stars, it’s a lifestyle that helps Dwayne keep his body in amazing condition. It may sound like it’s a hardcore workout that only the likes of The Rock can endure. Well, for the most part, it is hardcore, judging by the snapshots of his workouts that he shares on his Twitter account. The good thing is that this can easily be customized based on the needs of common folks who dream of getting rock-hard bodies.

Nutrition And Diet The Rock Used

The workout regimen is not focused solely on exercise and weight gain; it also puts emphasis on the importance of nutrition. The workout starts as early as 3 am. This is not a requirement, but Dwayne is used to the routine of getting up at an ungodly hour to start with stretches, warm ups and coffee. This is followed by 50-minute cardio sessions to keep the heart pumping. When at home, he hits the road, but when staying on a hotel or some secret location, he gets on the elliptical cross trainer.

A proper breakfast that comes with this workout consists of meat and oatmeal. Dwayne eats five meals a day, all prepared according to nutritional requirements that go with his dietary goals. The big spread includes chicken, baked potatoes, green leafy salads, mushrooms, steak fillets, broccoli, halibut, and casein protein. The diet is rich in protein, good complex carbs, and vegetables that help increase lean muscle growth. It does look like there’s a daily feast going on, but rest assured that the food are measured and weighed precisely to give a good balance of fat, carbohydrates and protein. He supplements his diet with multivitamins, protein shake, glutamine, chondroitin and glucosamine.

The Epic Workout Dwayne Used To Build His Awesome Physique

After breakfast, Dwayne gets to the tough part of the program – lifting weights. He follows the proven method of heavy lifting to toughen up and build muscles. Though the workout changes according to his current goal, he usually does 4 sets of 12 reps with 60-90 seconds of rest, mixing up dumbbells, barbells, and machines. This seemingly backbreaking workout covers the chest, shoulders, abs, legs, and back. The workout lasts for 90 minutes and can sometimes extend to one hour and 45 minutes. Weightlifting is no walk in the park by any stretch of the imagination, so more than an hour of that intense training is a test of endurance, stamina, and determination. This is the true embodiment of the exercise motto: “No pain, no gain.” Clearly, this workout is not for everyone, but one can create a lighter version of the workout plan that’s safe and enjoyable.

The Rock Workout is a strict training regimen with a lot of heavy lifting. One look at Dwayne’s body and one will see the tremendous amount of time and hard work he puts to achieve the seriously toned and muscled body seen in every movie he stars in. The discipline has to be there to be successful in this workout. Dwayne gives his all in everything he does and it shows. So, no matter how demanding the roles are, Dwayne always rises to the occasion.

For the last couple of months we’ve been hearing stories about how guys in Hollywood such as Vin Diesel and Zac Efron or top NBA players like Derrick Rose have been using two insane new products to lose body fat and add some incredible muscle bulk in mere weeks. Needless to say, when word of these ‘wonder-products’ leaked out men everywhere went crazy over them and their popularity simply exploded! Understandably, our readers have also been going mad over them too and why wouldn’t they?

So are there “The Rock Workout Supplements”?

Well, it turns out that these (what we like to call them) The Rock Workout Supplements are all perfectly legal and nothing sinister at all!  However it does give those taking it a bit of an ‘unfair’ advantage. It allows them to build up lean powerful muscle and shed excess fat like lightening.

The Rock works out like crazy. We think it’s this secret addition to his daily diet that is helping him. This way he maintains the power and strength he needs to remain at the top of his game. Here is our report on our findings….

To be continued …


About Susan Rogers

For Susan Rogers, the idea that there must be more to life than waking up, going to work, coming home, and going through it all again tomorrow led her leave her safe job in a health care center for the uncertain world of freelance writing. What she was going to write about was a given. The same interest in health and fitness had led to the job in the health care center originally. So these days she wakes up, heads into her home office, and writes ...