He spent months training and eating for the role of the eponymous anti-hero.
Here’s what we know about his routine based on his social media posts sharing his diet, workout routine, and tips for getting a superhero physique.
His diet included up to 6,000 calories a day
The core principle of training to pack on muscle for any film role involves a massive amount of calories, Johnson previously told Delish.
His meals typically involve a combination of lean protein to support muscle growth along with plenty of carbs for energy, like his pre-workout breakfast of fruit, oatmeal, egg whites, and steak.
Lunch and dinner are often more carbs in the form of quick-digesting rice or sweet potatoes and chicken or buffalo for protein, and often fish like salmon or cod to add some healthy fats. He’s previously said he doesn’t skimp on veggies either, making sure to eat greens rich in micronutrients for overall health.
He weighs his food to track calories and nutrients
Johnson shared on Instagram that he rigorously weighed his food to make sure his meals are on point for filming,
The technique may be helpful for bodybuilders or movie stars, but strict tracking is time-consuming and mentally exhausting, according to Fear.
“It’s rarely called for. It’s a pain in the butt and he’s doing it for a temporary period of time,” she said.
His cheat meals are legendary
After a hard week of training and strict dieting, The Rock unwinds with massive treat days, chowing down on burgers, pizzas, or mountains of sushi, per his Instagram.
Allowing flexibility in your diet is a dietitian-approved strategy to stick with a healthy eating plan long-term, fitness experts like Denise Austin have told Insider.
He does cardio before eating to stay lean
Super-defined muscle involve keeping a low body fat percentage overall, which The Rock reportedly does by working out on an empty stomach, known as “fasted cardio.”
The strategy aims to burn more fat by requiring the body to expend energy with exercises like running or brisk walking without fuel.
His workouts involve high-intensity supersets to max out muscle
Johnson trains to build muscle with a traditional body part split targeting different muscle groups like back, shoulders, and chest, and uses a technique known as supersets for best results, Men’s Health reported.
Supersets involve moving from one exercise to the next without rest in between, which can save time in a workout when you’re putting in a lot of reps and help create the muscle tension needed for growth.
Leg day is his toughest workout
To balance out his massive physique, The Rock dedicates an entire day to working his lower body, which he said on Instagram is the hardest of all his sessions.
A typical leg day for The Rock involves heavy weights and compound movements like squats that target multiple muscles in the lower body at once, according to Instagram.
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