The Rock’s Daily Morning Routine: Dwayne Johnson Workout

The Rock Daily Morning Routine Workout Diet plan

This is how The Rock starts his day: diet and workout routine

Who has not heard about Dwayne “the Rock” Johnson? A former WWF superstar, he has made it to the top in the movies as well. Much of the success of this man can be attributed to his untiring dedication to his health, diet and workout routine. The training regimen of Johnson is like a well-oiled machine, and proves why he has got the physique that leave people amazed and envious. And that starts every morning!

Dwayne Johnson Cardio Workout

Dwayne Johnson doing early morning cardio shirtless

Johnson goes for an intense running in the morning. He runs so intensely that his tank top gets drenched completely in sweat. But ‘The Rock’ says that his cardio session in the early-morning refreshes it rather than draining him out. Starting his routine at the break of dawn gets him ready for the entire day that lies ahead.

He loves to start working out as early as he can, so as to start off physically and mentally on the right foot. Based on the role that he plays or trains for, he generally uses his elliptical cross trainer after waking up in the morning, whether he is at a hotel or at his home, after having 1 cup coffee. When he is at home, he likes to go for a run on the road.

The Rock Diet

Dwayne Johson smiling eating food on set

He eats breakfast after having his cardio workout in the morning. Johnson loves foods just as much as he loves to work out and maintain his body. He ensures that he eats the best kind of foods that can allow him to work out and perform as best as he can.

Typically, the star has 5 meals every day. He is very organized and well-prepared, and all things are planned from before. All of it is measured as per what he is training to become. Generally, he begins his day with oatmeal and cow meat for breakfast. Some other foods that he has include:

  • Onions
  • Mushrooms
  • Peppers
  • Leafy salads
  • Baked potato
  • Asparagus
  • Rice
  • Halibut
  • Broccoli
  • Oatmeal
  • Egg whites
  • Steak fillets
  • Chicken
  • Casein protein

Weight Training

Dwayne Johnson in the gym weight lifting

Once he finishes breakfast, Johnson starts his morning weight training and workout. He starts to train with complete determination and dedication, and trains to make progress, following a great work ethic.

The hours after breakfast find Johnson sitting in a private Florida gym on a flat bench. There are two dumbbells of 100 pounds weight on each side of the action star. The gym is more or less empty other than a few other people doing plyometrics, deadlifts and squats. He is also accompanied by music blaring from the 4 huge music speakers placed in the 4 corners of the gym. Johnson, who generally goes through a busy and hectic life during the rest of the day, enjoys the quiet time. There is nobody around to disturb him with requests for autographs, and he can focus fully on his weights. According to Johnson, his workouts balance his life – which often gets chaotic.

The Rock Dwayne Johnson training triceps morning workout  routine focused

The star loves to practice all that he preaches, particularly where his gym time is concerned. Rather than following many exercise routines that have become popular over time, he likes to stick to proven bodybuilder workout heavy-lifting routines regularly. This explains how he is always able to gain on muscles and add solid mass to his huge stature that measures a staggering 6-foot-5 inches.

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Johnson exercises 6 days every week, generally in the morning hours. Based on his schedule, however, he might also work out in the evening. However, he obviously prefers to train during the morning hours. He weight-trains separate parts of his body – the triceps, biceps, chest, shoulders, back and legs. He mixes up machines, barbells, cables and dumbbells.

The workout routine of Dwayne Johnson, one of the highest paid action stars of Hollywood at the moment, is going through changes continuously. For the most part, he carries out 4 sets of workouts with 12 repetitions with rest for a span of 60 to 90 seconds. Dwayne tries to make the most of every minute that he is in the gym. He ensures that his day starts with a bang every morning, and he gets a fantastic preparation for the rest of the day.


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