This Is The Rock’s Insane Diet And Workout Plan For ‘Fast 8’

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Dwayne ‘The Rock’ Johnson is an absolute unit at the best of times, but fans who go to see Fast 8 will see the Brahma Bull even bigger than before.

‘The most electrifying man in sports entertainment’ built an added 20lbs of muscle to his frame to play Luke Hobbs in the franchise’s latest instalment, but he’s shared his tips with fans along the way.

For Baywatch, and driven by the aesthetic competition of Zac Efron, The Rock weighed in at a lean 238lbs – but for Fast 8 he was aiming for 260lbs.

In a previous Instagram post Johnson revealed he was taking on 6,000 calories a day while also hitting the gym -hard!

He said:

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.

When he isn’t busy with one of his reported seven daily meals, Johnson is most likely in the gym.

He shared his daily regime with 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.

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.

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.

So six days a week, sometimes twice a day, and The Rock makes sure to hit every major muscle group.

He certainly looks the part after a lot of early mornings and late nights, grinding in the gym and kitchen.

Here’s hoping the effort was worth it and Fast 8 – or ‘The Fate Of The Furious’ depending where you are in the world – lives up to billing.


Kieron Curtis

Kieron Curtis

An NCTJ Journalist with an MA in Sports Journalism, Kieron is an experienced social media journalist who has worked in the industry since 2015. His experience includes work with ITN, the MEN, WISH/WIRE/TOWER FM, and 8:50 Sports Digest... not forgetting his time at ASDA.