The Rock Diet and Workout to Become “The Rock Cinematic Universe”

The Rock was a professional boxer before he was hooked on Hollywood movies. And almost every movie he plays is quite attractive and engaging. Let’s see what is your secret to gaining muscle

With muscular muscles and extremely strong. The Rock has been training to increase muscle and diet to be like that. Let’s watch together, perhaps you will be able to find good experiences for yourself.

Before going to the main issue, we marginally let you not know who The Rock is. The Rock’s real name is Dwayne Douglas Johnson is a professional WWE fighter and has a future to become a WWE legend.

The Rock diet and workout to become "The Rock Cinematic Universe"
The Rock diet and workout to become “The Rock Cinematic Universe”

He was born and raised in a family full of professional fighters, participating. He was jailed up to 8 times when he was 17 years old for participating in a gang of thieves. But then he became more passionate about fitness and it helped him to succeed today.

He had some sayings when he entered the English dictionary, the most famous of which was the word “smackdown” that he first used in 1997.

Success in both boxers and cinema career he is really an example for all young people to follow.
Okay, now we will start on the main part of today’s article.

View more: Jason Statham Diet – Workout To Become Legendary star Of Action Movie

The Rock diet and workout

1. “Terrific” practice habit

With a high protein and high-calorie diet, his exercise regime is not inferior and for ordinary people, it is “terrible”.

"Terrific" practice habit
“Terrific” practice habit

The task he started was almost the same amount of time as the Gymer’s muscle training session.

In an interview in the American bodybuilding magazine, he once revealed that his day starts with 1 hour Cardio to start and lift weights around 1:30. And of course, that’s just his “warm-up start”.

2. Eat a Calorie of 4 people/day

His eating habits are also quite horrible truth, one day The Rock loaded into the body to 8000 calories.

You can think about how you can eat like that. But with The Rock, that is enough to have the energy to meet for your extremely heavy exercises.

Eat a Calorie of 4 people/day
Eat a Calorie of 4 people/day

The Rock still eats healthy carbohydrates regularly and his meals are always calculated with carbohydrate, protein and fat balance, he also adds Glucosamine to help strengthen bones, amino acids, and chondroitin to support cells. muscle cells.

Every day, The Rock drank a bottle of Protein blend and he used it after every training session.

3. Eat up to 4-5kg of meat a day

With his massive Calories, it is normal to eat 4-5kg of meat to meet his training needs.

Every day he eats from 6 to 7 meals with all necessary nutrition. Everything is carefully measured in accordance with his goals. High in protein, good in carbs and lots of green vegetables he used most often.

4. The practice is different from ordinary people

Some rumors said that The Rock had to train to reduce fat from 14% to 7% to be suitable for some roles. And some even said he weighed up to 6 days a week and focused on one part before moving on to another.

The Rock once said that he has a habit of doing large muscle groups once a week and small muscle groups 2 times/week.

5. Always practice seriously

The Rock said that every time he walked into the gym, it was like he was going to work.

And it is because of his seriousness and discipline that he can “survive” through the exercises and increase his muscles, be stronger and stronger after each training session.

Always practice seriously
Always practice seriously

“I usually wear someone who listens to me, listens to music and focuses 100% on exercises. I don’t waste time and effort training for myself, ”The Rock said

6. Always looking for new things in bodybuilding

One of the secrets to his success is always finding new things in practice, changing the intensity and trying new things to make fun in practice.

The Rock Wall changes his schedule regularly but sparsely changes his diet.

7. Flexibility in practice mode

The Rock always flexibly changed his training regimen to better suit his goals such as to fit the role in Hercules, he had a special diet for 22 weeks and a 6-month heavy workout.

Or in G.J.Joe is 14 weeks. As a result, he plays very well in films that show the strong and dangerous character of the movie.

8. Love practicing like myself

The Rock loves to practice bodybuilding and that is always his goal, he is always attached to training and physical training.

“For otio, practicing is a way of meditation, is yoga, climbing, treating … all are one. I love practicing and I feel great when I practice, ”- The Rock shared.

9. Always rent a private PT

Always rent a private PT
Always rent a private PT

Even when he is a professional fighter and an experienced Gymer, he still hires himself a private PT to help train his muscles more effectively because he thinks that health problems cannot be foreseen. after 40 years old.

10. The Rock still has alcohol

In an interview with the Daily Mail, The Rock admitted that he still drinks a few glasses of Tequila every day even though he still follows a healthy and serious diet.

But he was never drunk, the last time he forgot it was when he was a college student.

11. Point yourself into the framework

To achieve a muscular body like today, The Rock always has to combine rigorous training and a healthy and protein diet. His secret is to immerse himself in the rules when practicing.

Even so, he still has days to reward himself with his favorite meals once a week.

12. Pyramid mode

The Rock implements a training regime in the shape of a Pyramid. The quiz is a practice mode with many repetitions but low weight. Then gradually increase the weight after each week and reduce the number of repetitions. After 1 month, return to the original model.

13. Favorite department

Favorite department
Favorite department

The Rock trains each part, of which foot training is his favorite. He usually practices on all days and rest on Saturdays.

14. Get a good genome

As stated at the beginning of the article, The Rock family is a family of professional wrestling even from his grandfather to his parents. Therefore, it is also a blessing of him.

15. Rarely practicing Squat

Before becoming one of WWE’s great wrestlers, he buried himself training crazy at the University of Miami gym, and he suffered a knee injury in one practice, making him unable to practice Squat often. through, but he still has many other great options with assistive devices.

The Rock’s Ultimate Workout Video:


The Rock Diet Plan Detail

Five-Meal Diet Plan

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

Meal #1

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

Meal #2

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

Meal #3

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

Meal #4

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

Meal #5

  • 20 grams casein protein
  • 10 egg whites

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:

Meal #1

  • 10 oz cod
  • 2 whole eggs
  • 2 cups of oatmeal

Meal #2

  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies

Meal #3

  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies

Meal #4

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

Meal #5

  • 8 oz steak
  • 12 oz baked potato
  • spinach salad

Meal #6

  • 10 oz cod
  • 2 cups rice
  • salad

Meal #7

  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil


The Rock Workout Plan Detail

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

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

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

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

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

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

Day 7: Rest

  • Eat Ice Cream Sandwiches

The rock cinematic universe

From a wrestler, Dwayne ‘The Rock’ Johnson has turned to extremely successful movies with dozens of movies big and small. It is worth mentioning that, regardless of appearing in the movie, The Rock retains an image of “looming rock”.

The rock cinematic universe
The rock cinematic universe

Skinhead, oily skin, always portraying a muscular hero with a short name, The Rock made the audience many times questioned whether he had seen this character in any other movie.

Let’s take a look at 30 outstanding works in The Rock’s career to see the movies he plays like legends, proving his own “movie universe” is real.

1 & 2. The Mummy Returns & The Scorpion King (2001, 2002)

The Mummy Returns & The Scorpion King (2001, 2002)
The Mummy Returns & The Scorpion King (2001, 2002)

Do you remember the scorpion King with a painfully ugly CGI tail, haunting his childhood in the movie Mummy’s Return? It’s none other than himself – The Rock, in the movie that started it all.

3. Hercules (2014)

Dwayne Johnson is Hercules

Shortly thereafter, the Scorpion King discovered that he was the offspring of Zeus, thereby officially known as the demigod Hercules. This also explains why he has muscular muscles and skin soaked in oil for thousands of years to this day.

4. Moana (2016)

MOANA (2016)
(Pictured) Maui

Bored with the killing scenes in the hot desert, Hercules threw her armor to the sea to live a leisurely life, transforming into a demigod Maui.

5. Be Cool (2005)

BE COOL, The Rock, 2005, (c) MGM/courtesy Everett Collection

After helping Moana conquer the sea, Maui realized that, with her inspirational grainy voice through the song “You Can’t Miss Welcome”, making money will not be difficult. So Maui decided to turn back into Hercules, straight to Los Angeles to pursue a singing career.

In order to find his way forward, he signed a contract with director Raji (Vince Vaughn) and worked as his bodyguard (errand for Hercules). At the end of the film, he fulfilled his wish, became a big star and even acted with Nicole Kidman.

6. Southland Tales (2006)

SOUTHLAND TALES, The Rock, 2006. ©Universal/courtesy Everett Collection

Unfortunately, his short acting career was stopped midway because of … amnesia.

He named the new Boxer Santaros, capable of predicting the end of the world. America at this time was in turmoil due to war and crisis.

7. Tooth Fairy (2010)

Tooth Fairy (2010)
Dwayne Johnson

Because life was too difficult, Boxer changed his career to play hockey with the new stage name Derek. Due to the new practice of playing, he once accidentally broke his opponent’s teeth and “died” always nicknamed “Tooth Fairy” (Miss Tooth Fairy).

By the end of the movie, he became a professional athlete and enrolled in the Los Angles Kings. Why choose this team? Perhaps he remembered the days when he was still a Scorpion King.

8. The Game Plan (2007)

Game Plan (2007)
(L-R) Dwayne “The Rock” Johnson, Madison Pettis

Playing hockey so hard, he decided to change the wind with another sport: rugby. And guess what his stage name is? Joe Kingman. Yes, not Kings in Kingman.

9. Gridiron Gang (2006)

Gridiron Gang (2006)
Dwayne ‘The Rock’ Johnson

After reuniting with his fallen son in The Game Plan, The Rock is determined to be a good father. He left behind his career as a sports coach for young people in re-education camps.

10. The Rundown (2003)

The Rundown (2003)
SEANN WILLIAM SCOTT (L) and Dwayne Johnson (aka The Rock)

As a trainer not enough to eat, The Rock becomes an “expert” in debt collection. He tracked down a group of young debtors to the club. You guessed it, right: one of them is a student of The Rock in Gridiron Gang.

11. Ballers (2015)

Season 1, Episode 1 – Pilot – June 21, 2015
Dwayne Johnson

Too disappointed when students threw cash in The Rundown, The Rock decided to do something more “luxurious”. Thanks to his old relationships in the sports world, he found a financial management position for players playing in the national rugby league.

12. Baywatch (2017)

Baywatch (2017)
Dwayne Johnson as Mitch Buchannon

Like a cat and mouse in the sports world, The Rock (now called Mitch) secretly returned to the blue sea of ​​yellow sand to be a lifeguard. How do we know this? Because in the morning jog, he met and talked to Arian Foster. Who is Arian Foster? A recently retired rugby player must be The Rock’s former customer in the Ballers.

13. Snitch (2013)

SNITCH (2013)

At the end of the movie Baywatch, Mitch was relieved to leave the rescue to Matt Brody (Zac Efron). Through Snitch, he named John Matthews to remember his best friend.

14. Walking Tall (2004)

Walking Tall (2004)
Dwayne Johnson (aka The Rock)

Recalling a bit about Snitch, in this film, our thousand-year-old demigod owns a construction company. He was dragged into the task of arresting a drug lord in exchange for the freedom of his son imprisoned.

Fearing retaliation, he moved with his family to Washington, while taking on the new identity of a veteran named Christopher Vaughn. Discovering narcotics nephew – which once made him a miserable Snitch, Christopher followed the clues and discovered the origins from a casino.

Faced with criminals, Christopher defeated them at the last minute thanks to a big log. Don’t ask why he is so good at using logs to fight guns. Because he owns a wood-building company in Snitch!

15. The Other Guy (2010)

“The Other Guys”
Samuel L. Jackson, left, and Dwayne Johnson in Columbia Pictures’ comedy “The Other Guys,” starring Will Ferrell and Mark Wahlberg.

Thanks to the demolition of the casino and the criminals in Walking Tall, Christopher Vaughn was called to join the New York Police Department. He changed his name to Christopher Dancer.

16. Pain & Gain (2013)

(Left to right) Dwayne Johnson as Paul Doyle, Mark Wahlberg as Daniel Lugo and Anthony Mackie as Adrian Doorbal

Christopher was an excellent cop, so the Police Department sent him on more dangerous missions.

So Christopher faked his death and rushed to Miami, blending into the gangs of criminals. Accompanying him is none other than the fellow fellow in The Other Guy – Mark Wahlberg.

17. Get Smart (2008)

Get Smart (2008)

Thanks to the ability to blend into the lair of the bad guys, he was organized by CONTROL to be a spy and infiltrated the headquarters of the criminal group KAOS.

18. Jungle Cruise (2019)

Pretending to be a limb for KAOS in getting Smart, The Rock nearly let a bomb explode Walt Disney’s hall in Los Angeles. But luckily, Agents 86 (Steve Carell) and 99 (Anne Hathaway) successfully stopped the terrorist attack.

Feeling sorry for Disney, he decided to join the movie Jungle Cruise of the company and did not receive a move.

19. Jumanji: Welcome to the Jungle (2017)

(l to r) Kevin Hart (Franklin “Moose” Finbar), Karen Gillan (Ruby Roundhouse) Jack Black (Professor Shelly Oberon) and Dwayne Johnson (Dr. Smolder Bravestone) star in JUMANJI: WELCOME TO THE JUNGLE.

In order to prove his talent as a “jungle guide”, The Rock has made a perfect position in the adventure game in the deep forest.

20. Journey 2: The Mysterious Island (2012)

JOURNEY 2: THE MYSTERIOUS ISLAND, from left: Luis Guzman, Vanessa Hudgens, Josh Hutcherson, Dwayne Johnson, Michael Caine, 2012. ©Warner Bros. Pictures/Courtesy Everett Collection

Escape from the virtual world in Jumanji, The Rock heads to another deep forest on the mysterious island.

21. Rampage (2017)

Photo Credit:
Courtesy of Warner Bros. Pictures
(L-R) DWAYNE JOHNSON as Davis Okoye and JASON LILES as George in New Line Cinema’s and ASAP Entertainment’s action adventure “RAMPAGE,” a Warner Bros. Pictures release.

On the mysterious island, The Rock has learned to domesticate creatures like bees and giant reptiles. Returning to the mainland, he used this to capture the chimpanzees, flying wolves, mutant crocodiles that were tilling the city.

22. Central Intelligence (2016)

Central Intelligence (2016)
(L-r) KEVIN HART as Calvin and DWAYNE JOHNSON as Bob

Through the films mentioned above, we have known The Rock as a demigod, a veteran agent, and even more love for animals. This is why he made the unicorn spy in Central Intelligence.

23. G.I. Joe: Retaliation (2013)

G.I. Joe: Retaliation (2013)
Left to right: Channing Tatum plays Duke and Dwayne Johnson plays Roadblock

CIA agent The Rock in Central Intelligence has single-handedly solved the case, accepting all his colleagues, including Ryan Hansen.

So Ryan invited The Rock to go and fight for G.I. Joe. Unfortunately, Ryan and captain Channing Tatum died at the beginning of the film, ceding the performance to The Rock.

24. Fast & Furious (2011 -)

Fast Five (2011)

Thanks to the operational experience for the G.I. team. Joe, The Rock was appointed by the government agency as an undercover agent and arrested a group of top-class criminals. As a result, The Rock quit organizing to live adventures with the brothers.

25. Skyscraper (2018)

Equally, as Brian and Dom drove straight through the two skyscrapers, The Rock also darted into the fire tower alone with the incredibly fake prosthetic limb.

26. Faster (2010)

Faster (2010)
(L) Dwayne Johnson (as ‘Driver’) and Oliver Jackson-Cohen (as ‘Killer’)

In Skyscraper, The Rock’s former teammates turned villains and eventually were killed.

After saving his wife and children from death in the fire tower, he set out to take revenge on those who indirectly caused the death of his best friend. This time, he called himself simply by the name Driver. He was closely followed by a female agent played by Carla Gugino.

27. Race to Witch Mountain (2009)

RACE TO WITCH MOUNTAIN, from left: Carla Gugino, Dwayne Johnson, 2009. ©Walt Disney Co./courtesy Everett Collection

After revenge, Driver went as a taxi driver and met Carla Gugino again. The duo clashed with aliens in Witch’s Mountains.

28. San Andreas (2015)

San Andreas (2015)
Dwayne Johnson

The Rock and Carla fell in love after going through an event in Race to Witch Mountain. Sang San Andreas, they were divorced. But the earthquake event brought them back together.

By the way, in this movie, The Rock has changed his career as a firefighter pilot. That’s okay when he doesn’t need a helicopter, he still can’t save his family in the fire tower!

29. Planet 51 (2009)

Planet 51 (2009)
u0022Lemu0022 voiced by Justin Long and u0022Chuck Bakeru0022 voiced by Dwayne Johnson

San Andreas earthquake disaster has made people eager to find new lands in outer space. And leading the mission to explore this space is none other than the hero who has encountered aliens and also has experience flying.

30. Doom (2005)

DOOM, Dwayne ‘The Rock’ Johnson, Karl Urban, 2005, (c) Universal/courtesy Everett Collection

After finding Planet 51, The Rock returns in another cosmic mission, this time to Mars. And here, after 30 roles in his thousands-year life, The Rock was eventually killed by a guy named The Reaper (Karl Urban).

As the name of the movie itself – Doom, it’s tragic to witness the end of The Rock after 18 years, 40 movies and 1 television series.

Just Never Give Up!

Hopefully, the information above has helped you to gain some more knowledge about “The rock diet and workout to become “the rock cinematic universe””, and bring some small value to you. Please share this article if you feel it useful. Thanks!


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