WWE heavyweight turned highest-paid actor in the world Dwayne “The Rock” Johnson seems to get bigger and bigger with every movie. His body hardly even looks real, and he works hard to maintain it. He’s striving for greatness, and a great physique is one of his top priorities.
For “The Fate of the Furious,” he bulked up to make his character, Hobbs, the biggest he’s ever appeared in the “Fast and Furious” movies or on the big screen generally.
Johnson often documents his workout routine and diet on his Instagram account, where he also occasionally posts photos and videos of his adorable dogs.
Here’s what The Rock’s workout routine and diet are like:
He loves to work out maybe too much.
“He loves to train, so you struggle to keep him out of the gym,” said Dave Rienzi, Johnson’s trainer. “When I started working with [Johnson], he was spending too much time in the gym, which was a little counterproductive, so I had to try to limit him to a really intense 45-60 minutes.”
Source: Men’s Health UK
His weight often fluctuates, and his goal weight depends on the movie.
For his role in “The Fate of the Furious,” he added 22 pounds to his already bulky body to be the “meanest, strongest” Hobbs yet.
“I’m stepping on set 260lbs of the meanest, strongest and most highly funny & entertaining s— talkin’ version of Hobbs the franchise has ever seen,” Johnson said onInstagram.
To gain those 22 pounds, he had to eat about 6,000 calories a day.
Sometimes he’ll treat himself to a “cheat meal” like the one pictured here: “8 slices of sourdough French toast topped with loads of apple pie,” according to Johnson.
Source: Muscle and Fitness
To bulk up, he eats seven times a day.
The weight of the food can be up to 10 pounds a day. His diet consists of mostly meat, vegetables, and eggs, and it has evolved over the years.
Source: Muscle and Fitness
He does classic bodybuilding routines.
They’re incredibly intense and definitely not for beginners. He likes to target major muscle groupsandindividual muscles chest, back, biceps, legs, from pretty much every angle.
You can read specific exercises and Johnson’s notes on them at Men’s Fitness.
He’s not kidding about the legs.
He’s also a big fan of cable exercises.
He has also been known to flip a tire with his “Baywatch” costar Zac Efron.
Sometimes the dogs get in the way.
He gets an early start on his workout.
Johnson typically hits the gym at around 4 or 5 a.m. for some cardio. After eating breakfast, he does weight training for an hour and a half.
“I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically,” he told Body Building.
He usually trains six days a week.
Twice per day, leaving one day to relax.
In 2016, he said that he had eaten a lot of cod but now hates it.
He said he always hated the taste, despite eating over 800 pounds of the fish in a year.
He even said that if he “could cook up” Vin Diesel, Jason Statham, “and the rest of the ‘Fast’ dudes, I’d eat them, too.” This photo shows an average 5:30 a.m. breakfast for Johnson grass-fed buffalo, whole eggs, and cream of wheat. Only six meals to go!
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