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 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

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.