The Rock’s Workout and Diet for a Rock Hard & Bad Ass Body…by James Villepigue

If you ask me, Dewayne “The Rock” Johnson, doesn’t only have one of the sickest (that means great looking to you more literal folks) looking bodies in Hollywood, but he also happens to be an incredibly down to earth guy.

I’ve always admired Dewayne, but it wasn’t until I saw just how hard he trained and the great care he takes of his body, that I felt the need to look into the Rocks actual training program.

The following workout is one of the authentic workouts that Dewayne used to get his massive 280 pound bulky defensive end football body sculpted down into what I call a 225 pound lean dream machine. It’s the kind of body that most men wish they could build and one that the majority of women desire.

Here’s the thing I admire about Dewayne’s physique – It’s realistic. Yes, he trains hard and yes, he likely has better than average genetics, but his bodily proportions are not so far off the charts that other dedicated lifters couldn’t achieve similar results. Hey, I promise you this…If you follow the following routine and pointers, you will be absolutely end up ecstatic with your results, ok?

Dewayne used to train up to 6 days a week when he was a full time pro wrestler, but this was when he aspired to be big and bulky. Once he hit the Hollywood scene, he realized that that this type of body and look just wasn’t something that the mainstream audience and the majority of fans would adore.

He was soon changing his program from one of very heavy and excessive weight lifting to one directed more toward what an athlete might do; a balanced mix of moderate to heavy weight lifting, plyometric and agility training, shorter rest times between sets of exercise and a fair amount of short duration/high intensity cardio training. Let’s also not forget that his diet also changed to one of unlimited calories to one that still kept him satisfied, but allowed him to go from 17% body fat down to and very lean 7%.

His style of training is not for the person who’s looking for shortcuts or who dreads the thought of working out 4-6 days a week. If you want this type of celebrity body, you’re gonna be required to work and work hard!

It’s interesting, but I also found myself wanting to lose some muscle to not look as bulky as usually look. I used Burst Bout workouts to go from 235 pounds down to 217 pounds in one month. Allot of the weight was fat, but some was definitely muscle. At 6ft even, I really like my latest look and my lighter weight feels much better on my joints, but…

I also enjoy being a big guy. Rock himself believes that bigger is better. He’s not saying that he plans on bulking back up, but he will never go lighter than he is now…Unless of course a role comes along that requires he be thin. However, Dwayne’s image was built around being big and knowing this man as one who holds true to himself, he with ultimately always be big.

So let’s get into Dewayne’s workout and let’s get you on the fast track to developing a rugged physique that will rock the world you live in.

Like Burst Bout Training, Dwayne believes in changing his routine up constantly. He doesn’t necessarily change the entire routine, but he does change up the training parameters. He’ll lift heavy one workout for a particular muscle group and then lift lighter the next time he trains that muscle during that same week. He changes his exercise sequence, the number of sets, reps, the tempo aka speed by which he lifts & lowers the weight and he changes up his rest times, often keeping them brief for more of a metabolic effect.

The Rock’s past workout plan:

This was his 6-day-a-week routine –

On Monday, Wednesday & Friday He Trains
Chest – Back – Biceps – Calves
And On Tuesday, Thursday & Saturday He Trains
Quadriceps – Hamstrings – Shoulders – Triceps

During this particular routine, he was performing 5 sets of each exercise, 15-20 reps per set and only 30 second rest periods between sets. He also does allot of super setting of exercises.

Before he began his weight lifting, he would warm his muscles up with a 5 minute cardio style warm-up and he’s cool down with the same, post weight training.

As far as cardio goes, during this particular routine, Dwayne was performing 12 minutes of high intensity bouts.

Here’s A Rock style Diet Plan:

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

Yes, this is a good amount of food, but the more important factor here is making sure that you’re getting an adequate amount of nutrients. If you’re looking to bulk up some, keep the carbohydrates like the grits – You can even up your carb intake a bit more. If on the other hand, you’re already big and want to burn some more body fat, while maintaining a good amount of muscle mass, try and eat your carbohydrates earlier in the day and make sure to up your cardio. I suggest one day of brief Burst Bout style cardio and the next day a longer and less intense cardio session…This will provide the best of both worlds!

The Rock’s favorite staple meal is chicken breast with brown rice and steamed broccoli.

Like we Burst Bouters, the Rock believes in having a weekly cheat meal. His favorite cheat foods are said to be donuts and pizza…Aren’t they everyone’s? ;-)

As you may have heard, protein is a very important nutrient for building and even maintaining muscle. The Rock makes sure to consume approximately 1 gram of protein per pound of body weight. He gets his protein from either lean cuts of meat and he also drinks supplemental protein shakes.

He consumes a moderate amount of complex carbohydrates and he supplements his diet with a multi vitamin and a vitamin joint formula.

In his latest movie, “Faster”, Dwayne added about 10 pounds of muscle for the role.

In the movie, he plays a former convict who spent a 9 year long stint in solitary confinement.

According to credible sources from Screencave,  over 9 years of his 10-year jail sentence in solitary confinement, Dwayne went back to the basics of weight training  – Sources at Screencave report that he even worked with former inmates to learn about their training regimes.

According the the Rock, these guys serving big time in prison have a different mindset when it comes to training. He calls it a “raw type of training. He called it this because it was all he focused on. When you’re doing that kind of time, for many solitary confinement inmates, there’s not much to do other than workout.

Dwayne even went into details about how this extended style of “raw” and basic training creates muscular bodies that appear to be denser.  He attributes this to the many years of consistent heavier style lifting.

So, as you see, Dwayne “Rock” Johnson engages in a variety of training including weight training, plyometric and agility training, high intensity cardio training and just an overall mix of awesome exercise.

If you want t more information on how to forge a body like the Rock and develop a body that doesn’t only look great, but performs great, check out these two awesome products:

No-Nonsense Muscle Building – For the Hardgainer who wants to add muscle fast

Visual Impact – For more of a lean looking Hollywood Body

Keep Going!

Your Coach,

James Villepigue

PS – the products mentioned above are also for women and I swear by both.