Dwayne Johnson, popularly known as “The Rock”, gives us inspiration for building up a strong body like him. 

Checkout this secrets to succeed just like Dwayne Johnson. 

The Rock has a 5 meal diet when not building up mass for any movie. Here’s a list of his 5 meal diet.

1) 1 Meal- 10 oz steak, 2 cups oatmeal, 3 egg whites, 1 whole egg, 1 glass watermelon juice.

2) 2 Meal- 2 servings chicken, 2 bell peppers, 3 cups mushrooms, 3 cups broccoli, 1 protein shake.

3) 3 Meal- 8 oz salmon, 8 asparagus tips, 2 whole eggs, 2 cups rice medley, 3 cups broccoli.

4) 4 Meal- 10 oz steak, 3 baked potatoes, 8 asparagus tips, 1 glass orange juice.

5) 5 Meal- 20 grams casein protein, 10 egg whites.

When working for building up his body for a movie, Rock follows a Seven-Meal Diet Plan. Checkout here.

1) 1 Meal- 10 oz cod, 2 whole eggs, 2 cups of oatmeal.

2) 2 Meal- 8 oz cod, 12 oz sweet potato, 1 cup veggies.

3) 3 Meal- 8 oz chicken, 2 cups white rice, 1 cup veggies.

4) 4 Meal- 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil—122.

5) 5 Meal- 8 oz steak, 12 oz baked potato, spinach salad.

6) 6 Meal- 10 oz cod, 2 cups rice, salad.

7) 7 Meal- 30 grams casein protein, 10 egg-white omelet, 1 cup veggies including onions, peppers, mushrooms, 1 tbsp omega-3 fish oil.

Going on to his workout plans, He has a good workout plan and regularly follows them to keep his body fit and healthy.

Here is his workout plan-

1) He has a 1 day workout session as leg day:- Run on Treadmill for 30-50 minutes.

4 sets with 25 reps. of Barbell Walking Lunge.

 4 sets with 25 reps. of Leg Press.

 3 sets with 20 reps. of Leg Extensions.

 4 sets of 12 reps. of Barbell Squat.

 4 sets of 12 reps. of Hack Squat.

 4 sets of 12 reps. of Single Leg Hack Squat

 4 sets of 10 reps. of Romanian Deadlift.

 3 sets of 20 reps. of Seated Leg Curl.

 4 sets of 12 reps. of Thigh Abductor.

2) Day 2 goes for his back exercises:- Run on treadmill for 30-50 minutes.

 4 sets of 12 reps. of Wide-Grip Lat Pulldown.

 4 sets of 12 reps. of Bent Over Barbell Row.

 4 sets of 12 reps. of One-Arm Dumbbell Row.

3 sets of 10 reps. of Barbell Deadlift.

3 sets of Pull-ups.

4 sets of 12 reps. of Dumbbell Shrug.

3 sets. of Inverted Row.

4 sets of 12 reps. of Hyperextensions.

3) Day 3 goes for his shoulder workout:- 

Run on treadmill for 30-50 minutes.

4 sets of 12 reps. of Dumbbell Shoulder Press.

4 sets of 12 reps. of Standing Military Press.

4 sets of 12 reps. of Front Dumbbell Raise.

4 sets of 12 reps. of Side Lateral Raise.

4 sets of 15 reps. of Reverse Machine Flyes.

4 sets of 12 reps. of Seated Bent-Over Rear Delt Raise.

4) Day 4 workout for his Arms and Abs:- 

Run on treadmill for 30-50 minutes.

4 sets of 15 reps. of Dumbbell Bicep Curl.

4 sets of 15 reps. of Hammer Curls.

4 sets. of Spider Curl.

4 sets of 15 reps. of Triceps Pushdown.

3 sets of 15 reps. of Overhead Triceps.

4 sets of 20 reps. of Hanging Leg Raise.

4 sets of 20 reps. of Rope Crunch.

4 sets of 20 reps. of Russian Twist.

5) Day 5 for his chest workout:- Run on treadmill for 30-50 minutes.

4 sets of 8 reps. of Barbell Bench Press of Medium Grip.

4 sets of 12 reps. of Incline Dumbbell Press.

4 sets of 12 reps. of Dumbbell Bench Press.

4 sets of Flat Bench Cable Flyes.

4 sets of 12 reps. of Incline Hammer Curls.

4 sets of Dips–Chest Version.