Dwayne Johnson’s Fast 8 Workout and Diet Routine

Dwayne “The Rock” Johnson is a master of physical fitness, dieter extraordinaire, and his muscles bear a striking resemblance to a mammoth. Which is to say, The Rock put on 22 pounds of lean, mean muscle for his role as Hobbs in the upcoming The Fate of the Furious.

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).

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The Rock’s workout prep for the eighth installment of Fast and Furious is geared around his motto, “Blood, sweat, and respect. First two you give, last one you earn.” Johnson has definitely earned his respect not only in the gym, but on screen too. The hardest working man in Hollywood and highest paid actor in the world is certainly raising the bar for his role in the upcoming fast 8.

“I’m stepping on set 260 lbs of the meanest, strongest, and most highly and funny entertaining shit talkin’ version of Hobbs the franchise has ever seen,” says Johnson. So, how’s he going to do it?

Dwayne Johnson's Fast 8 Diet

Johnson will be consuming at least 6,000 calories per day during this diet. These 6,000 calories will come from exceptionally clean food, with the exception of an occasional 6-8 slices of French toast and apple pie. Sounds like a fantastic cheat meal, right?

The Rock makes sure to eat meals throughout the day instead of your average 3-5 regular meals. He eats up to seven times a day to make sure he’s getting enough calories. The weight of the food he eats in a single day can weigh up to 10 pounds, consisting mainly of meat, vegetables, and eggs.

A sample breakfast for Johnson, right now, includes grass-fed buffalo, whole eggs, and cream of wheat. Other staples in his diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potatoes, leafy salads, peppers, mushrooms, and onions. That only leaves six other means in the day!

While a diet like this might ruin a regular human’s attempt at eating healthy, let’s face it. When you workout like the Rock, you earn the right to indulge and pig out.

Try The Rock’s Lunchtime Meal:

  • Salmon (8oz)
  • Asparagus tips
  • 2 Eggs
  • 2 Cups Rice Medley
  • 3 Cups of Broccoli

How to Get Ripped Like Dwayne Johnson

“I work out six days a week, and usually in the morning. But depending on my schedule, I may also train in the evening,” Says Johnson. “My workout is constantly changing and adapting, but for the most part I do 4 sets of 12 reps with a 60-90 second rest. I don’t’ play around in the gym. I always aim to be the hardest worker, and I make sure I clang and bang to the best of my ability.”

Does it have something to do with the supplements he uses?

“But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines,” Johnson describes.

Much of the Rock’s workouts are reminiscent of classic body building routines. They’re pretty intense! With focus targeted on major muscle groups and individual muscles alike, Johnson works his body from pretty much every angle.

While the Rock’s workouts have a high volume of work, you can adapt them to your fitness level. Make sure you’re picking up weights you can handle through the different reps and sets. Be sure to track your performance, because then you’ll be able to move up in weight or remove weight as needed.

It’s important to note range of motion, too. Why? You want to be sure you’re not overworking your joints. Hey, we’re not The Rock so we have to treat our bodies differently, especially when first starting out. Fuel up, rest up, feed yourself some pre-workout and hit the gym.

Here’s a sample of the Rock’s “Back Workout” to get you started:

1-Arm Lat Pulldown
3 sets x 15 reps
Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. If you don't have a similar machine, you can do a one-armed cable pulldown.

Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you (supine).

One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.

“Charles Glass-Style” Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.

Superset: 4 sets x 12 reps
A. Wide-Grip Cable Rows (Use pulldown bar)
B. Rope pullovers
Rest 45 seconds between supersets.

Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps
Be sure to go slowly on this move. Don't go too far past a neutral spine—your lower back will get a perfectly good workout without flinging your torso up.

Dumbbell Shrugs
4 sets x 20 reps

Hope you enjoyed the info as much as you'll enjoy the movie!


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