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

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.

• This lad trained like The Rock for a month

"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

Robert is a journalist at LADbible and SPORTbible. As an experienced reporter, with stints at The Sun, Sky News, MailOnline and The Mirror, he exclusively revealed the first coronavirus case in the UK. You can contact Robert at [email protected].

@robertkylemann