The Rock, Dwayne Johnson’s Pain & Gain Workout Plan & Diet

Who’s excited to see the upcoming Pain & Gain movie? You’ve got Marky Mark on-screen with the “How did he become so huge?” Rock, Dwayne Johnson. Here’s to hoping it can hold up to the trailer which seemed like a lot of action, muscle, and comedic moments mixed together.

Looking past the potentially epic movie, what has the Rock been doing to get so jacked?

Rock then and now

The Rock has never been what one might call a “small guy” but as you can see he has dramatically added muscle mass over past few years. With his expanding movie career which  has included recent movies such as the Fast and Furious series along with the G.I. Joe series he has had the opportunity to perform some roles in which bulking up added to his persona.This is in addition to his recent return into the WWE.

So what has this former University of Miamia football player, current WWE world champion, and action movie star been doing in the gym? Well RFG readers, we have the answer. Listed below was a recently released training regimen the Rock used during his latest movies to pack on the muscle and cut his fat percentage from 14% to 7% for his most recent movie roles. Let us know what you think.

Workout Plan

This is the muscle-building workout routine used by The Rock, Dwayne Johnson.

  • Day 1 – Shoulders
  • Day 2 – Back
  • Day 3 – Legs
  • Day 4 – Arms
  • Day 5 – Chest

Day 1 – Shoulders

  • Seated Military Press Machine – 3 sets x 21 reps
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
  • Hammer Strength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
  • Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back

  • Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

  • Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
  • Smith Machine Lunge – 4 sets x 8 reps per leg
  • Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
  • Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 4 – Arms

  • Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
  • Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
  • Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
  • One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

*21s are 7 upper half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 – Chest

  • Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.

Diet

The Rock, Dwayne Johnson’s Sample Muscle Building Diet

  • Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
  • Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
  • Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
  • Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
  • Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

The Rock, Dwayne Johnson’s Sample Low Carb Day Muscle Building Diet

  • Meal 1: Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
  • Meal 2: 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter, 24oz water
  • Meal 3: Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli, 24oz water
  • Meal 4: 2 filet mignon steaks, and a half-cup of steamed broccoli, 24oz water
  • Meal 5: Protein shake with peanut butter, 24oz water
  • Meal 6: Sashimi feast (tuna, shrimp, eel yellowfish, salmon), 24oz water

Daily Nutritional Priorities

  • Eat at least 270 grams of protein per day (at a body weight of 265)
  • Drop daily carbohydrate intake in the late afternoon and early evening.
  • Consume at leasr 2-3 gallons of water per day.
  • Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine.
  • Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds.

Rock Workout

 

Workout Playlist

What does the Rock listen to when he’s getting his swell on? This is the workout playlist of The Rock Dwayne Johnson according to a recent Muscle and Fitness interview. Please note some songs include explicit language.

Content provided by Muscle and Fitness and Muscle and Brawn.

Raging Fitness Geek
  • zeeb beeb

    And roids. Lots of roids

  • Shashi Suryawanshi

    wonderful information, I had come to know about your blog from my friend nandu , hyderabad,i have read atleast 7 posts of yours by now, and let me tell you, your website gives the best and the most interesting information. This is just the kind of information that i had been looking for, i’m already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanks a ton once again, Regards, the rock dwayne body workout plan