The Rock’s Workout Regimen and Diet For ‘Fast 8’ Is Absolutely, Totally Nuts

Here’s how he added 22 pounds to his already mammoth frame.

Brandon Friederich

Apr 14, 2017

The Rock Workout — Image: The Rock/YouTube

Dwayne “The Rock “Johnson may be the highest-paid actor on earth, but no way he’s letting himself get complacent.

On the contrary, he set a goal of putting on a staggering 22 pounds of mean, lean muscle for his upcoming role in The Fate of the Furious.

In an Instagram post, Johnson said he wanted to play the “meanest, strongest and most highly funny & entertaining shit talkin’ version” of Luke Hobbs fans of the franchise have ever seen.

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).

A post shared by therock (@therock) on May 24, 2016 at 9:55am PDT

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The 6′ 4″ human hulk was sitting at a shredded 238 lbs for his role alongside Zac Efron in Baywatch. To hit his gargantuan goal of 260 lbs, he followed this obliterating workout routine.

Via Bodybuilding.com,

“I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening.”

A post shared by therock (@therock) on Mar 26, 2017 at 10:11am PDT

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“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.”

Chalked up. Pushed thru the pain. 21's. Many of you know the drill. A good morning of work. #BoneyardHogs #FunPain #YardShit

A post shared by therock (@therock) on Apr 3, 2017 at 5:36am PDT

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“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 I bang to the best of my ability.”

Fun transition begins. Final weeks of shooting #BAYWATCH, and today I start my prep for #FastAndFurious8 which I start shooting in 4 weeks. Physically for #BAYWATCH I wanted “Mitch Buchannon” to come in lean, mean and a dysfunctional superhero of the beach. And full of raunchy Rated R humor. Mission accomplished. For FAST8, the character of “Hobbs” will come in like an animal – bigger, lethal, meaner and tougher than a $2 dollar steak. 530am breakfast. Grass fed buffalo, whole eggs and 80grams of Cream of Wheat. (trust me, if I could cook up Vin, Statham and the rest of the Fast dudes I'd eat them too). This is gonna fun. #FF8Prep #HobbsTheBeast #FinelyTuned #2DollarSteakSucksButEadible #INeedACheatMeal

A post shared by therock (@therock) on Apr 25, 2016 at 8:44am PDT

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For fuel, Johnson claimed to eat 6,000 calories a day of clean food, with the exception of the occasional eight slices of french toast and apple pie for a midnight cheat meal.

Yeah so this cheat meal went down at 11:45pm last night. 8 slices of sour dough French toast topped with loads of apple pie. Sat on the couch like the big, brown, bald, tattooed glutinous version of Jabba The Hutt and watched the Force Awakens again. It was my Christmas gift to myself and I want everyone out there to remember one of our golden rules during the holidays, “Don't cheat yourself, treat yourself”. #TheForceIsStrong #SoIsMyPieGame #DwantaClaus🎅🏾

A post shared by therock (@therock) on Dec 26, 2016 at 3:03pm PST

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That onslaught of calories would ruin the average human’s pathetic attempt at eating healthy. But when you work out like this, you earn the right to pig out.