The Rock Workout: Fast & Furious

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.

From Mitch Buchannon to Luke Hobbs.. For #BAYWATCH I came in at 238lbs of lean, mean, rated R comedy machine. Plus, I had to be leaner cause we had to look at my boy @zacefron’s insanely ripped 28 pack abs every day.. *yawn. For #FastAndFurious8 I’m stepping on set 260lbs of the meanest, strongest and most highly funny & entertaining shit talkin’ version of Hobbs the franchise has ever seen. The 6,000 calorie per day diet, training and focus is hard core. When you see #Fast8 it’ll all make sense. And when you see where we’re going with the character in the future it’ll really make sense – and you guys’ll reaaaaallly dig it. #Hobbs #1GraveDigger #AhOOO #Fast8 (s/o to my brotha @therealtechn9ne.. we out here handlin’ this business).

A post shared by therock (@therock) on

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 on Instagram.

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.

445am and #OperationJunkyardDog is in full effect. Gotta be mean and nasty as a junkyard dog with this wild, long and hard 12months straight of shooting now of BALLERS, BAYWATCH, FAST & FURIOUS 8 and the big one, RAMPAGE. Every production has its own unique heartbeat and energy – since these projects span our Hollywood studios landscape – Time Warner/HBO, Paramount, Universal and New Line/Warner Bros our productions days are going to ebb and flow with ups and downs, but like with any success we all work extremely hard for – consistency will always be the key. We can’t control everything (though I try ’cause I’m a maniac;), but we can always control how on top of our game and prepared we’re going to be when it’s time to rock and roll. #LetsShoot #OperationJunkyardDog #12MonthsStraight #AndCurlsForTheGirls

A post shared by therock (@therock) on

They’re incredibly intense and definitely not for beginners. He likes to target major muscle groups and individual 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

He usually trains six days a week.

Twice per day, leaving one day to relax.

Source: Body Building

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!

Article originally published by Business Insider.

You must be logged in to post a comment Login

Leave a Reply