Can You Do Dwayne “The Rock” Johnson’s Diet & Workout Plan?

Published on 12/13/2021

Dwayne Johnson has become somewhat of a household name in the entertainment industry. Whether you recognize him from his professional wrestling (WWE) days, or his later acting career; he seems to be everywhere! We mean it, if there’s a movie set in a jungle, the Rock is there. If it’s a Fast & Furious film, there’s a great chance you will see the Rock on screen. The man has only risen in popularity as the years have gone on. Something that is notorious for Johnson, is his physique. Johnson is built like a mountain and makes no effort to hide this fact. It has even come out on numerous occasions how the rock maintains this physique, and you can even try it for yourself. It might be impossible for some… do you think you could rise to the challenge? So what exactly is the Rock’s method?

Dwayne Johnson

Dwayne Johnson



The Rock is a big guy and works out constantly, meaning he also needs enough calories to provide enough energy for the body to use. On a daily basis, the Rock will consume over 5000 calories. This is around twice the recommended amount for an adult male, but is necessary for him to sustain a strict workout plan and build significant muscle mass.

What Food Is On The Plan?

Johnson sticks to a very strict diet for 6 days of the week. The rest day is where the Rock eats his cheat meals, something he believes gives him flexibility and prevents him from feeling deprived from the food he loves. Johnson eats on average 5-7 high protein meals, using cod, chicken, steak, eggs and protein powder as his main source of protein. Alongside this, he consumes many complex carbohydrates; with rice, sweet potato, oatmeal and baked potatoes being some of his favorites. The fat content comes from peanut butter, eggs, coconut oil and fish oil supplements. With every meal he will also consume around a cup of vegetables, providing sufficient fiber, antioxidants, vitamins and minerals.

What Food Does He Strictly Avoid?

On his non-cheat days, the Rock will restrict his intake of highly processed foods which are high in calories due to their sugar and refined carbohydrate contents. This is actually the only extent of the Rock’s food restrictions, however.

The Plan

So let’s get down to it, what is a sample of a day in the life of the Rock?

‘Power Breakfast’ (First Meal):
– 8oz flank steak
– eggs (whole and egg whites)
– brown rice (1.5 cups)
– sautéed mushrooms, onions, and peppers

Mid-morning Plate (Second Meal)

– 8oz cod
– 12oz sweet potato
– 1 cup vegetables

Lunch (Third Meal)
– 8oz chicken
– 2 cups white rice
– 1 cup vegetables

Mid-afternoon (Fourth Meal)
– 8oz cod
– 2 cups white rice
– 1 cup vegetables
– 1 tbsp fish oil

Late-afternoon Plate (Fifth Meal)
– 8oz steak
– 12oz baked potato
– spinach salad

First Dinner (Sixth Meal)
– 10 oz cod
– 2 cups white rice
– salad (leafy greens)

Second Dinner (Seventh Meal)
– 10 egg white omelet
– 1 cup vegetables
– 1 tbsp fish oil
– 30 grams whey protein

Many of the Rock’s daily calories come from protein, carbohydrates and a moderate amount of fat. Johnson’s diet is balanced with many vegetables, protein and complex carbs.

The Post-workout Shake

Sometimes the Rock might also consume a post-workout smoothie, within the ten minutes of finishing his workout. This smoothie contains: 5–70 grams of whey protein, 1 apple, 30 grams of carbohydrate powder, 1 scoop of electrolyte powder, creatine, water and ice.

Cheat Day Meal

The Rock doesn’t hold back on his cheat days and will take to it in epic fashion. The Rock believes that the cheat day should be equally as extreme as the weekly diet is strict, since they have been very much earned. These cheat meals can involve various types of foods, including 12 peanut butter pancakes, 3-4 double dough pizzas, a whole box of donuts, sushi, pasta, bagels, large burgers, french-fries among many desserts. Naturally no cheat day is ever the same for the Rock, but on these days it is very possible that his calorie intake will exceed 5000-7000.

Workout Plan

The Rock has a personal mega-gym, nicknamed the Iron Paradise. His workouts vary depending on personal goals or professional requirements, but we have taken a look at the ‘Hercules’ workout, his most popular. This involves a first day that focuses on the chest and upper body, followed by a leg day, followed by a back and traps day, then a shoulders and upper body day, another leg day, arms and abs and a final resting day. The workout and diet plan is extreme and isn’t recommended for most people. Do you think you could hack it?