Starting on February 1, 2016, I will be following the same training and eating plan as Dwayne “The Rock” Johnson. The details of this program were assembled from a few different articles, most notably his recent features in Muscle and Fitness magazine. Additional details have also been shared by The Rock on his Instagram account.
Overall, the plan involves 7 meals a day (~5000 calories), and 50 minutes of cardio followed by 60-90 minutes of weight training 6 days a week.
Eating like The Rock
Meal 1 – 10 oz cod, 2 whole eggs, 2 cups 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
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 fish oil
View the nutritional details.
Training like The Rock
Monday – 50 minutes elliptical, Chest Workout
Tuesday – 50 minutes elliptical, Legs Workout
Wednesday – 50 minutes elliptical, Arms Workout
Thursday – 50 minutes elliptical, Back Workout
Friday – 50 minutes elliptical, Shoulders Workout
Saturday – 50 minutes elliptical, Legs Workout (repeat)
Sunday – Rest
Workout Details
Chest Workout
| Exercise | Sets | Reps | Totals | Notes |
| Incline Barbell Bench Press | 4 | 12/10/8/6 | 36 | |
| Flat Bench Dumbbell Press | 4 | 12 | 48 | |
| Incline Hammer Strength Press | 4 | 12 | 48 | Alt arms, start extended |
| Flat Bench DB Fly | 3 | 12 | 36 | |
| Cable Crossover Superset w/ Dips | 3 | 15/Failure | 45/? |
Legs Workout
| Exercise | Sets | Reps | Totals | Notes |
| Leg Extension | 4 | 25 | 100 | |
| Leg Press Superset w/Weighted Walking Lunges | 4 | 50/40 | 200/160 | |
| Hack Squat Machine | 4 | 20 | 80 | |
| Romanian Deadlift | 4 | 12 | 48 | |
| Lying Leg Curls | 4 | 12 | 48 | |
| Standing Calf Raise | 5 | 75 | 375 | |
| Seated Calf Raise | 5 | 50 | 250 |
Arms And Abs Workout
| Exercise | Sets | Reps | Totals | Notes |
| Preacher Curl w/ EZ Bar | 4 | 12 | 48 | Biceps – Perform all 3 as a Tri Set, Rest One Minute Between |
| Standing BB Curl w/ EZ Bar | 4 | 12 | 48 | |
| Dumbbell Curl | 4 | 12 | 48 | |
| Rope Pushdown | 4 | 12 | 48 | Triceps – Perform all 3 as a Tri Set, Rest One Minute Between |
| Rope Overhead Tricep Extensions | 4 | 12 | 48 | |
| Triceps Dips to Failure | 4 | 12 | 48 | |
| Stir the Pot (Swiss Ball Plank Rotations) | 3 | 4 Rotations Left, 4 Right | 24 | Abs – Perform all 3 as a Tri Set, Rest One Minute Between I added Abs in Week 2 after feeling like it was missing |
| Russian Twist (Holding a Plate) | 3 | 12 | 36 | |
| Leg Raises (Dip Machine) | 3 | 15 | 45 |
Back Workout
| Exercise | Sets | Reps | Totals | Notes |
| Pullups (Wide Grip) | 4 | Failure | ? | |
| One Arm DB Row | 4 | 12/10/8/8 | 38 | |
| Hammer Strength Two Arm Row | 4 | 10 | 40 | |
| Close Grip Pulldown | 3 | 12 | 36 | |
| Cable Row (Double Drop Set) | 3 | 12 | 72 | |
| Rope Pullover Super Set w/ Rope High Row | 3 | 15/15 | 90 | |
| DB Shrugs | 4 | 12 | 48 | 15 sec hold end of each set |
Shoulders Workout
| Exercise | Sets | Reps | Totals | Notes |
| Hammer Strength Shoulder Press | 4 | 12/10/10/8 | 40 | |
| Seated DB Shoulder Press | 3 | 10 | 30 | |
| Standing Side Lateral Raises | 4 | 12 | 48 | |
| One Arm Cable Side Lateral Raise | 3 | 20 | 60 | |
| Reverse Fly Machine | 4 | 12 | 48 | |
| Bent Over Lateral Raise | 4 | 10 | 40 |
Nutritional Breakdown
| MEAL | CALORIES | CARBS | TOTAL FAT | SAT. FAT | PROTEIN | MEAL MASS |
|---|---|---|---|---|---|---|
| Meal 1 | 610 | 38g | 15g | 4g | 77g | 24oz |
| Meal 2 | 594 | 84 | 3 | 1 | 56 | 25 |
| Meal 3 | 1069 | 125 | 28 | 7 | 72 | 27 |
| Meal 4 | 909 | 121 | 18 | 6 | 62 | 28 |
| Meal 5 | 769 | 69 | 25 | 9 | 70 | 22 |
| Meal 6 | 816 | 115 | 4 | 1 | 73 | 28 |
| Meal 7 | 398 | 14 | 16 | 6 | 50 | 15 |
| Other | 225 | 5 | 3 | 0 | 47 | 0 |
Credit to FiveThirtyEight for crunching these numbers.
