The Rock Meal plan To Have a Strong and Healthy Body

By: BellyFatZoneTeam

If you are a person who regularly pays attention to diet and exercise to have a healthy body, then you probably already know how diet will lead to about 60 to 70% of our health.

And in this article, we will recall one of the famous Hollywood movie actors; he is one of the most muscular people in Hollywood at the moment, which is The Rock.

What makes his muscular body in addition to good genetics from his family, he also has a diet that is highly suitable for his body, which is ill, we will find out in this article.

Actor Dwayne Johnson (aka The Rock) just shared on his personal Instagram the story of his 15 years old. When he was 15 years old, he was 1m90cm tall and weighed 90kg with toned muscles.

15 years old

The Rock has left Hawaii to live in Nashville. Everyone at the school in his new place, including teachers and students, shunned him by suspecting that he was an undercover cop. Dwayne Johnson insists this is a true story.

The Rock is a former professional wrestler before being known as an actor. At the age of U50, Dwayne Johnson still stands out with muscles as strong as a rock.

Therefore, when looking at the photo of The Rock at the age of 15, people are not surprised by his muscular body. The Rock has followed a strict diet and exercise regime; if not for him, it is difficult for others to perform.

For The Rock, training and dieting are daily routines to maintain muscle. Johnson is always happy to share the secrets of his continued success.

As such, you'll always see him posting fitness videos on YouTube or selling The Rock's workout gear, or driving Instagram crazy with photos of his hearty meal.

He even launched two short-lived reality shows called “Hero” and “Wake Up Call,” where he pushed others toward physical and mental transformation.

The Rock's diligence has brought positive changes to the body. Therefore, many people choose to train and eat according to the former professional wrestler's regimen.

The 50-year-old star has to go to the gym six days a week to keep her body toned.

Gym workout six days/week of The Rock

Are you ready to show your inner Hercules? Rock's workout plan will help you get there, but don't think the journey will be easy.

In contrast, The Rock's workout routine is pretty much as demanding as modern bodybuilders get. Of course, if you follow this brutal exercise regimen correctly, you will get an equally massive body.

Depending on the type of role he trains for, The Rock uses different levels of intensity. That said, his workout routine is always intense. It starts with 30-50 minutes of cardio on the elliptical first thing in the morning. Then, he ate a hearty breakfast full of protein.

Before we dive into the basics, a simple reminder: Dwayne “The Rock” Johnson is 195.58 centimeters tall and has a truck-like build.

Bellyfatzone only mentions this because we will never eat everything he eats and lift everything he can lift with his fitness.

The Fast and Furious actor spends six days a week practicing hard. Here are the exercises divided by day for the body parts.

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Day 1: Legs

The Rock leg workout begins with a 20-30 minute leg stretch. After completing, he switched to main exercises such as Barbell Walking Lunge (exercise combined with lifting weights), Squats, Romanian Deadlift (lifting weights while standing), Seated Leg Curls (lifting thighs).

Details of leg exercises are as follows

  • Run-on the machine – 30-50 minutes
  • Breakfast
  • Barbell Walking Lunge (exercise with weight lifting) – 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 rounds, 12 reps
  • Single-Leg Hack Squat – 4 rounds, 12 reps
  • Romanian Deadlift – 4 sets, ten reps
  • Seated Leg Curl (lifting thighs) – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

The 49-year-old actor said that warming up is very important if you want to practice the above exercises. In addition, you should lift weights with moderate weight to avoid injury.

View more: The Rock Diet and Workout to Become “The Rock Cinematic Universe”

Day 2: Back


Lifting weights is a popular move to expand your shoulders, back, and chest. The Rock warms up your body with 30-50 minutes of jogging.

After that, he did exercises like Wide-Grip Lat Pulldown (extended arms with dumbbells), Bent Over Barbell Row (bends to pull weights), One Arm Dumbbell Row (pull weights with one hand to develop back muscles), Barbell Deadlift (lifting weights by standing up and sitting down).

The above moves are performed by the American star 12 times with 4 sets of 60-90 seconds of rest between exercises.

Details of back exercises from The Rock

  • Run on the machine – 30-50 minutes
  • 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

the rock diet and workout plan day 1

Day 3: Shoulder

Before doing any exercise, The Rock still keeps the habit of getting up at 4 am and jogging for 30-50 minutes.

Dumbbell Shoulder Press means pushing the dumbbells over the shoulders. This popular exercise works to help develop the most uniform and comprehensive shoulder muscles.

In addition, Bent-Over Rear Delt Raise is a good shoulder exercise that everyone should practice if they want toned shoulder muscles.

Dumbbells are common equipment for most exercises. If you do not have time to go to the gym, you should invest in weights that are appropriate for your body.

Details of The Rock's shoulder rehearsal

  • Treadmill running – 30-50 minutes
  • Breakfast
  • Dumbbell Shoulder Press – 4 sets, 12 reps
  • Standing Military Press – 4 sets, 12 reps
  • Front Dumbbell Raise – 4 rounds, 12 reps
  • Side Lateral Raise – 4 rounds, 12 reps
  • Reverse Machine Flyes – 4 sets, 15 reps
  • Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps

the rock diet and workout plan day 2
Lifting weights helps develop muscles in parts such as shoulders, chest, and back.

Day 4: Hands and neck

For firmer arms and neck, The Rock recommends doing the following exercises:

– Dumbbell Bicep Curl (front weight lifting exercise).

– Hammer Curls and Sprider Curl (standing exercises to lift weights).

– Triceps Pushdown (pull weights with specialized exercise machines).

Overhead Triceps (sitting exercise, keeping your back straight and lifting weights from the back of your neck to high).

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To achieve good results, you should go to fitness centers. The equipment here ensures a safer workout.

Details of Dwayne Johnson's hand and wrist training session

  • Jogging on the machine – 30-50 minutes
  • Breakfast
  • Dumbbell Shoulder Press – 4 sets, 12 reps
  • Standing Military Press – 4 sets, 12 reps
  • Front Dumbbell Raise – 4 rounds, 12 reps
  • Side Lateral Raise – 4 rounds, 12 reps
  • Reverse Machine Flyes – 4 sets, 15 reps
  • Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps

the rock diet and workout plan day 3
Heavy exercises with weights require supervision and guidance from a professional fitness trainer.

Day 5: Legs

Similar to the first day, The Rock continues to practice the main exercises such as Barbell Walking Lunge (exercise combined with weight lifting), Squats, Romanian Deadlift (weight lifting exercise when standing), Seated Leg Curls (lifting thigh bends) .

Besides, he practiced more exercises focusing on the thighs with 12 times for 4 rounds.

Details of the leg workout from The Rock

  • Jogging on the machine – 30-50 minutes
  • 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 rounds, 12 reps
  • Single Leg Hack Squat – 4 rounds, 12 reps
  • Romanian Deadlift – 4 sets, 10 reps
  • Seated Leg Curl – 3 sets, 20 reps
  • Thigh Abductor – 4 sets, 12 reps

the rock diet and workout plan day 4
As for the legs, the actor spent 2 days improving the results.

Day 6: Chest


The Rock trains hard with 4 exercises: Flying, chest press, side press, and weight lifting. All done in unlimited time, ending only when his body feels tired.

If you're new and want to try The Rock's workout regimen, do 12 reps for 4 sets. The rest between sets is 60-90 seconds.

Details of the chest workout from the actor

  • Treadmill running – 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 rounds, to failure

the rock diet and workout plan day 6

Reference: Guide to 10 best chest muscle exercises for men and women at the gym for ordinary people :d

Day 7: Rest

After 6 days of hard practice, The Rock will spend the weekend resting and can reward themselves with cream bread.

The Rock's training regime is interested and followed by many people, but you need to keep in mind that it depends on your fitness because not everyone has a tall and muscular body like a truck-like him this Rock.

The Rock's Diet

The Rock's Diet

He often follows a special diet called “12 Labors” (12 experts do). To get enough protein and carbs needed. The American star eats meals every 2-3 hours and adds food 5-7 times a day. This equates to more than 5,000 calories, and all food is accurately weighed according to the prescribed portion.

In addition, The Rock still eats beneficial starches. In his meals, there is always a balance between starch, protein, and fat. According to The Rock's share in Muscle and Fitness magazine, he added glucosamine to help bones and joints, amino acids, and chondroitin nourish cells. Every day he uses a bottle of protein powder solution. The Rock drinks this water right after exercising.

For newbies: Handbook of scientific weight loss menu for the week for newbies

The Rock also has “cheat meals” for gym-goers after a period of abstinence. His favorite food is sushi with lots of salmon, tuna, shrimp, and avocado. Besides, he also ate chocolate banana pancakes with syrup and peanuts.

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If he doesn't take on many roles, he will implement his diet throughout the week as follows:

Five meal plan

When he fails to build the masses for a role, The Rock eats the following (as an example):

Meal #1:

  • 280g steak
  • 2 cups oatmeal
  • 3 egg whites
  • 1 egg
  • 1 glass of watermelon juice

Meal #2

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

Meal number 3

  • 226g salmon
  • 8 stalks of asparagus
  • Two eggs
  • 2 cups of rice
  • 3 cups broccoli

Meal number 4

  • 280g steak
  • Three baked potatoes
  • Eight stalks of asparagus
  • One glass of orange juice

Meal number 5

  • 20 grams of casein protein
  • Ten egg whites

Did You Know: Whey vs. Casein: What's the Difference? Which type should gym-goers use?

Seven meal plan

As mentioned above, when The Rock was training for “Hercules” in 2014, he was consuming massive calories, and this is one of his seven-meal diet plans:

Meal #1: 280 g filet mignon, four egg whites, 140 g oatmeal, watermelon juice.

Meal #2: 220 g chicken, rice, cauliflower, or a mixture of bell peppers, mushrooms, and protein.

Meal #3: 220 g of halibut, rice, asparagus.

Meal #4: 220 g of chicken, cauliflower, 350 g of baked potatoes.

Meal #5: 220 g of halibut, rice, asparagus.

Meal #6: 280 g filet mignon, potatoes, salad.

Meal #7: 20-30 g protein, ten egg whites.

In an interview with Bodybuilding, The Rock said: “I usually eat five meals a day. Meals are planned. It all measures up depending on how many calories I expend to work out.”

While the diet has changed little, The Rock regularly transforms its workout routine and tries new things for fun. He believes that all the exercises help him have a beautiful appearance and need to transform into a character in each movie fully.

His workout routine starts at 4 am; he wakes up and goes out for a jog. Even when he has a schedule, he maintains it by running on the treadmill at the hotel.

Every day, The Rock works hard at bodybuilding with a specific plan to focus on practicing every day. Dwayne Johnson loves working out, and even his trainer says it's hard to keep him out of the gym.

When practicing, The Rock also listens to music to increase morale. “I wear headphones and listen to music,” he said. I'm 100% focused. It's not a waste of time and effort to work out for yourself and your weight.”

Now, you see, to get a muscular body that is afraid of thousands of people in movies is a process of training and eating and drinking correctly of The Rock yet.


Hopefully, the article has given you an objective view and helpful information to help in our practice.

We don't have to be Hollywood actors or bodybuilders; training with determination and discipline will always lead you to great results.

View more:

It may not be possible for another gym to reach the level of the big guy above (partially because of family genetics). Still, the discipline of training and being serious about your diet is worth learning.

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