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The Rock's Fitness Coach Reveals How They Make Sure He Is 'Scene Ready At Any Moment'

Robert Mann

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The Rock's Fitness Coach Reveals How They Make Sure He Is 'Scene Ready At Any Moment'

For Dwayne 'The Rock' Johnson, workouts and a diligent diet are quite simply a way of life.

The former WWE sensation and Hollywood superstar cuts a truly impressive figure, as anyone with working eyeballs and access to a screen can attest.

In order to maintain his legendary physique, Dwayne Johnson eats more than 5,000 calories a day
In order to maintain his legendary physique, Dwayne Johnson eats more than 5,000 calories a day

And according to his strength and fitness coach, Dave Rienzi, the 48-year-old has a diet and fitness regime that is purposely planned so that he's scene-ready "at any moment".

While some of that mean muscle came naturally, Rienzi revealed that bulks of it are a result of next-level dedication in every conceivable department.

He shared: "We hold his conditioning in a very tight window to allow him to be 'scene ready' at any moment.

"Keeping him at striking distance ensures that we never need to take drastic measures to obtain a certain look or over-stress his body."

What does Dwayne Johnson usually eat?

When he's not building mass for a role, The Rock eats the following (as an example):

Meal 1:

  • 10 oz steak
  • 2 cups oatmeal
  • 3 egg whites
  • 1 whole egg
  • 1 glass watermelon juice

Meal 2:

  • 2 servings chicken
  • 2 bell peppers
  • 3 cups mushrooms
  • 3 cups broccoli
  • 1 protein shake

Meal 3:

  • 8 oz salmon
  • 8 asparagus tips
  • 2 whole eggs
  • 2 cups rice medley
  • 3 cups broccoli

Meal 4:

  • 10 oz steak
  • 3 baked potatoes
  • 8 asparagus tips
  • 1 glass orange juice

Meal 5:

  • 30 grams casein protein
  • 10 egg-white omelette
  • 8 oz cod
  • 1 cup veggies (onions, peppers and mushrooms)
  • 1 tbsp omega-3 fish oil

What is his normal training routine?

As you'd expect from the self-styled 'hardest worker in the room', Johnson starts every day with a fasted cardio session, before hitting the iron later in the day or at night when his family has gone to bed.

On Monday's, he works back and biceps. Mid-week, he'll hit shoulders, and on Thursday's he'll go back to working back and biceps, using supersets, tri-sets and what he refers to as 'giant-sets' - meaning he moves from exercise to exercise, back-to-back-to-back, with as little rest as possible.

On Friday's, Johnson trains chest and triceps, again using giant sets to pack in more work.

Saturdays are reserved for a leg session, which he calls "the hardest workout" of them all.

Topics: The Rock

Robert Mann
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