Here's The Rock's insane workout and diet he used to get ripped for 'Fast and Furious'

WWF 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 really, really hard to maintain it. He’s striving for greatness, and a great physical 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. He often documents his inspirational workout routine and diet on his Instagram account, where he occasionally also 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,' Johnson's trainer Dave Rienzi said. 'When I started working with him, 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

He fluctuates his weight often, and his goal weight depends on the movie.

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 260 lbs 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 per day.

Sometimes he'll treat himself to a 'cheat meal' like the one pictured here: '8 slices of sour dough French toast topped with loads of apple pie,' according to Johnson.

Source: Muscle and Fitness

To bulk up, he eats seven times day.

The weight of the food alone can be up to 10 pounds a day. His diet consists of mostly meat, vegetables, and eggs, and has evolved over the years.

Source: Muscle and Fitness

He does classic bodybuilding routines.

And they're incredibly intense, and definitely not for beginners. He likes to target major muscle groups and individual muscles from pretty much every angle -- chest, back, bicepts, and legs.

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's 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 Body Building.

He usually trains six days a week.

And twice per day, leaving one day to relax.

Source: Body Building

In 2015, he revealed that he ate a lot of cod, but now he hates it.


He always hated the taste, despite eating over 800 pounds of it in a year.

He even said, 'If I could cook up Vin (Diesel), (Jason) Statham, and the rest of the 'Fast' dudes I'd eat them too.' This photos shows an average 5:30 am. breakfast for Johnson: grass-fed buffalo, whole eggs, and Cream of Wheat. Only 6 meals to go!

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