Dwayne “The Rock” Johnson, a force in wrestling and entertainment, was born on May 2, 1972. This multi-talented star began his career as a wrestler, rising to fame with his charisma and larger-than-life personality. Now a successful actor, producer, and businessman, he captivates audiences worldwide. Standing tall at 6 foot 5 inches (196 cm), Johnson’s impressive physique has always been a part of his on-screen presence, and he maintains a weight of around 262 pounds (119 kg).
Dwayne “The Rock” Johnson: Quick Info
- Complete Name: Dwayne Douglas Johnson
- Nicknames: The Rock, The People’s Champion, The Brahma Bull, The Great One
- Date of Birth: May 2, 1972
- Birthplace: Hayward, California, USA
- Gender: Male
- Nationality: American (possibly Canadian dual citizenship)
- Occupation: Actor, Professional Wrestler, Businessman, Film Producer
- Zodiac Sign: Taurus
Dwayne “The Rock” Johnson’s Height and Weight
- Height in Feet: 6 ft 5 in
- Height in Centimeters: 196 cm
- Weight in Kilograms: 118 kg
- Weight in Pounds: 260 lbs
Dwayne “The Rock” Johnson’s Body Size
- Hair Color: Dark Brown
- Eye Color: Dark Brown
- Race/Ethnicity: Multiracial
- Body Type: Muscular
- Breast/Bust Size: 50 in / 127 cm
- Waist Size: 35 in / 89 cm
- Shoe (Feet) Size: 14 (US)
Dwayne “The Rock” Johnson Workout Principles
- Commitment: Dedication to a rigorous and consistent workout routine.
- Intensity: High-intensity training with heavy weights and minimal rest.
- Variety: Incorporates different exercises and techniques to target various muscle groups.
- Cardio: Starts with 30-50 minutes of cardio first thing in the morning.
- Frequency: Works out six days a week, focusing on a different muscle group daily.
- Nutrition: Supports workouts with a protein-packed diet and strict nutritional plan.
- Rest: Takes one rest day per week to recover and enjoy cheat meals.
- Focus: Uses a focused mindset, often accompanied by his ultimate music playlist.
- Functional Movements: Incorporates functional movements with traditional weight training.
- Adaptability: Adjusts training intensity and methods based on the role or goal at hand.
Dwayne “The Rock” Johnson Workout Routine
Day 1: Legs
- 30-50 minutes of treadmill running
- Barbell Walking Lunge – 4 sets, 25 reps
- Leg Press – 4 sets, 25 reps
- Leg Extensions – 3 sets, 20 reps
- Barbell Squat – 4 sets, 12 reps
- Hack Squat – 4 sets, 12 reps
- Single Leg Hack Squat – 4 sets, 12 reps
- Romanian Deadlift – 4 sets, 10 reps
- Seated Leg Curl – 3 sets, 20 reps
- Thigh Abductor – 4 sets, 12 reps
Day 2: Back
- 30-50 minutes of treadmill running
- Wide-Grip Lat Pulldown – 4 sets, 12 reps
- Bent Over Barbell Row – 4 sets, 12 reps
- One-Arm Dumbbell Row – 4 sets, 12 reps
- Barbell Deadlift – 3 sets, 10 reps
- Pull-ups – 3 sets, to failure
- Dumbbell Shrug – 4 sets, 12 reps
- Inverted Row – 3 sets, to failure
- Hyperextensions (Back) – 4 sets, 12 reps
Day 3: Shoulders
- 30-50 minutes of treadmill running
- Dumbbell Shoulder Press – 4 sets, 12 reps
- Standing Military Press – 4 sets, 12 reps
- Front Dumbbell Raise – 4 sets, 12 reps
- Side Lateral Raise – 4 sets, 12 reps
- Reverse Machine Flyes – 4 sets, 15 reps
- Seated Bent-Over Rear Delt Raise – 4 sets, 12 reps
Day 4: Arms/Abs
- 30-50 minutes of treadmill running
- Dumbbell Bicep Curl – 4 sets, 15 reps
- Hammer Curls – 4 sets, 15 reps
- Spider Curl – 4 sets, to failure
- Triceps Pushdown – 4 sets, 15 reps
- Overhead Triceps – 3 sets, 15 reps
- Hanging Leg Raise – 4 sets, 20 reps
- Rope Crunch – 4 sets, 20 reps
- Russian Twist – 4 sets, 20 reps
Day 5: Legs
- 30-50 minutes of treadmill running
- Repeat Day 1 Leg Workout
Day 6: Chest
- 30-50 minutes of treadmill running
- Barbell Bench Press – Medium Grip – 4 sets, 12 reps
- Incline Dumbbell Press – 4 sets, 12 reps
- Dumbbell Bench Press – 4 sets, 12 reps
- Flat Bench Cable Flyes – 4 sets, to failure
- Incline Hammer Curls – 4 sets, 12 reps
- Dips – Chest Version – 4 sets, to failure
Day 7: Rest
Enjoy cheat meals and relax
Dwayne “The Rock” Johnson’s Diet and Nutrition
Meal 1 (7:00 AM)
- 10 oz steak
- 2 cups oatmeal
- 3 egg whites
- 1 whole egg
- 1 glass of watermelon juice
Meal 2 (10:00 AM)
- 2 servings chicken
- 2 bell peppers
- 3 cups mushrooms
- 3 cups broccoli
- 1 protein shake
Meal 3 (1:00 PM)
- 8 oz salmon
- 8 asparagus tips
- 2 whole eggs
- 2 cups rice medley
- 3 cups broccoli
Meal 4 (4:00 PM)
- 10 oz steak
- 3 baked potatoes
- 8 asparagus tips
- 1 glass orange juice
Meal 5 (7:00 PM)
- 20 grams casein protein
- 10 egg whites