A Day In The Life Of The Rock

3:30am - The alarm bells ring

Image Source/ Men's JournalYep, you read that right. The Dwayne Johnson, AKA The Rock, starts every morning at around half three. A self-proclaimed hard worker, it seems that Johnson sets the precedent for the day through waking up early and harnessing every minute's potential.

3:45am - Wake up call

Image Source/ Prevention.comWhile deciding what form of exercise to do this morning, Johnson performs his usual morning duties (toilet & teeth), while skipping breakfast. He swears by doing cardio on an empty stomach, saying that it keeps his metabolism "nice and tight". Well, we can't deny that.

4:00am - First exercise of the day (outdoors)

Image Source/ TwitterJohnson will begin his day with a cardio exercise. If the weather permits, he'll take a run around his block, which he prefers to do. Obviously, with the sun shining down on you, this is a great way to start your day for your mind and to get your fix of vitamin D.

4:00am - First exercise of the day (indoors)

Image Source/ Garage Gym ReviewsJohnson has to acclimatise to all different weathers and unexpected situations. So if the weather is proving to be bad and he cant run outside, he's happy to jump on the elliptical machine at home, all while watching the news and sipping his morning coffee. What a life!

5:30am - Breakfast time

Image Source/ InsiderAfter completing his run, Johnson will take a few minutes out to finally get something in his stomach, usually steak or oatmeal. This will be the first of many meals that day:

"I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible with proteins, carbohydrates, good fats - and the occasional sugar at the right times of the day."

6:00am - Exercising according to schedule (day one)

Image Source/ Muscle & FitnessRight after his run and his breakfast, Johnson will get straight back into the fitness grind and onto the weights. He alternates each day's exercises regularly and will always stick to it. Day one is legs, which he exercises by squatting, lunging and doing many leg curls.

6:00am - Exercising according to schedule (day two)

Image Source/ HollywoodMaskOn his second day of exercising, Johnson will focus more on his back. This will see him doing many exercises including the rowing machine, pull-downs and pull-ups. Head over to his Instagram to get a full view of how he trains every part of his body.

6:00am - Exercising according to schedule (day three)

Image Source/ Wellness PitchOn the third day of his schedule, Johnson will focus primarily on his shoulders, doing raises and presses. Johnson has spoken about his exercise routine before:

“With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.”

6:00am - Exercising according to schedule (day four)

Image Source/ DMARGEOn the final day of his exercise cycle, Johnson will finish with abs (the hardest one!). He'll do 4 sets of 20 reps of rope crunches and is able to incorporate his arm exercises into his ab exercises by doing Russian twists, which he also does 4 sets of.

7:15pm - Hit the protein shake

Image Source/ YahooWhile Johnson likes to rely on natural protein sources, he's not one to turn down a protein shake, and likes to finish off his high-intensity workout with a casein protein shake to enhance his workout recovery. While he hasn't spoken on the flavour he goes for, he always goes for whey protein.

7:30 - Time to meditate

Image Source/ RedditJohnson cares as much about mental health as he does about his physical health, and in the early hours before everyone else is up, he'll take a bit of time out in order to meditate and get his thoughts under control. It seems like a very refreshing way to start your day.

8:00am - Officially start the day

Image Source/ LADBibleNow that Johnson's early morning routine is out the way, he can begin to focus on the other necessities of the day. But first, he eats. Even though he didn't long have his breakfast, Johnson stresses the importance of eating his 3,300 calories a day.

9:00am - The working man

Image Source/ Tom & LorenzoDepending on the projects Johnson works on depends on what he can be doing during the day. Obviously, during periods of intense filming, he wouldn't get to set out his routine this way, but during quieter periods he focuses on family and work responsibilities, travelling around to meet his demands.

11:00am - Back to the grind

Image Source/ Garage Gym ReviewsEven though Johnson has already worked out for at least two hours, he doesn't just stop there. In order to keep his muscular physique, he has to work out several times a day, and this means during the late morning too. So after running a few errands Johnson will be back to exercising.

12:00pm - Lunch time

Image Source/ The TelegraphJohnson eats his lunch at about midday. He might have fish at midday, considering it's one of his favourite dishes, especially cod. On some days, he actually consumes almost 36 ounces of fish. That's a man that definitely has a focus on what he's putting into his body.

12:30pm - No rest for the wicked

Image Source/ ColliderAt this time of day, Johnson resumes back to his work and travels where he needs to go. Him and his wife founded the production company "Seven Bucks Productions" in 2012, which keeps them busy and on their toes ten years later. The company was named according to the amount of money in the Rock's bank account at the time.

2:00pm - Another hour of workout

Image Source/ Man of MannyTwo o'clock sees another hour of exercise for Johnson. Obviously, depending on the day of his routine depends on where he's focusing mainly. When he has to work away he makes sure to pack his portable gym , the "Iron Paradise" which travels with him no matter where he is in the world.

3:00pm - A quick bite to eat

Image Source/ PinterestJohnson will have another bite to eat at around 3 o'clock. As he consumes up to 12 eggs a day, he might well have some variety of egg around this time. Obviously, there's lots of different ways you can eat your eggs and plenty of other options to put with it.

3:30pm - Final stretch of working

Image Source/ Giant Freakin RobotIt's half three and time to wind down on his work, making sure everything he needed to do for the day has been done and to make sure his family of five are all okay as well. Having as many avenues of work that Johnson does must be tiring so I can imagine his days are pretty full on.

5:00pm - Working out (again)

Image Source/ Men's HealthOn the last workout of the day, Johnson probably takes it a bit lighter after being worn out from all his other exercises. He even keeps up with the routine on cheat days, which he shares with all his Instagram followers and can see him consume up to 6,000 calories in one meal.

6:00pm - The family man

Image Source/ India.comEven The Rock deserves a bit of chill time throughout his day, and he usually finds it between his last workout and his full dinner. The weight-lifter might pop on the television, go on his treadmill or just spend some quality time with his loving family.

7:00pm - Eating dinner

Image Source/ Yahoo LifestyleWhen it comes to Johnson's dinner, it's tailored towards what kind of workout routine he's doing. Johnson says:

“It’s all measured depending on what I’m training to achieve…Other staples in my diet include chicken, steak fillets…oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.”

7:30pm - Liaise with the chefs

Image Source/ GQWhile Johnson is having his dinner, he will have his chefs prepare all the meals for the next day. His around the clock team are devoted to keeping up with Johnson's lifestyle and plan and weigh out everything accordingly to keep him in shape. Now that's dedication.

8:00pm - Attend a work event

Image Source/ Yahoo Life UKOn some occasions, the work doesn't stop there. Quite often there are evening work events like award ceremonies, dinner parties and late-night shoots that Johnson has to attend and can see him working until the early hours of the morning! That sounds like a lot.

8:00pm - Take it easy

Image Source/ Ad AgeIf there's no work event for Johnson to be attending that night (and he counts his lucky stars) he might just relax at home while keeping his work laptop on to answer any emails he has coming in, which can sometimes take him until the late evening if there's a lot to catch up on.

9:30pm - Returning home

Image Source/ CSQAfter attending the tiring event, Johnson might (if he's lucky) return home around half past nine, when he can get into his comfy clothes and settle down before he has his final bite to eat of the day. Obviously, depending on the work event, he might be back a little earlier or later than this.

10:00pm - Final meal of the day

Image Source/ Sportify ItTo finish off the day and before he heads to bed Johnson will eat his final meal. This can very depending on what he's already eaten, but his portions are usually measured out by his chefs and assistants to make sure that he's meeting all the right amounts of his macros.

10:30pm - Winding down

Image Source/ WikiFeet MenWinding down for Johnson will mean settling into his comfies, putting on the TV, finishing any last work duties off that he may not have completed, spend quality time with his kids, liaise with his assistants or a last bit of meditation to calm him down.

11:00pm - Time to turn in

Image Source/ PinterestJohnson will try to head to bed for ten, but quite often he's up till 11/12 making sure things are done. Even though he doesn't allow himself much time to get some sleep, Johnson says:

“I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically.”

11:30pm - Sleeping it off

Image Source/ Redmond PieNow that Johnson is asleep, he will get a few hours before he is back up at half three again and ready for the next day. There's even an app out there called "Rock Clock" which wakes people up around the world when Johnson wakes up, so that they have the motivation to harness the day themselves.

The Rock’s Serious Work Ethic Was Inherited By His Father

Image Source / CTV News

The reason that The Rock is so disciplined and religious with his own routine is about a lot more than him liking a strict schedule for himself – he got such serious work ethic from his father who no doubt influenced him. His father would get up at 5am every day, no matter what. Maybe The Rock would like to pass down the same work ethic to his kids, too.

He Only Gets 3 To 5 Hours Sleep A Night

Image Source / PinterestThere’s so much info out there about how important it is to get a full night’s sleep, so for many of us struggling to even fit 7-8 hours in and still feeling groggy, it might feel amazing to think the Rock only gets 3 to 5 hours of sleep. Some people are just lucky enough to be able to function on that, but it’s mind-boggling for the rest of us.

Maybe It’s Down To The Coffee Though

Image Source / TwitterThe Rock does include coffee in his routine, especially when he’s waking up in the morning and watching the early news, so undoubtedly that helps him to operate on so little sleep and makes him feel a bit more perked up in the morning!

He Never Misses A Meal Or Workout

Image Source / Muscle & FitnessIt’s no secret that the Rock’s physique and physical strength have played the biggest part in his career success, both as a wrestler and an actor. When you think of the Rock, the first thing you think about is those muscles. It’s no surprise that his daily routine puts exercise at the top of his list, and even missing one day would be a problem.

But There Is Some Room For A Schedule Change

Image Source / Men's JournalIt might sound like there’s absolutely no room for change or compromises in such a get-up-and-go schedule, but it does seem like the Rock might have to alter his daily plans a little sometimes due to work schedules. If he knows he’s going to be busy with something on a particular day, he’ll life weights in the morning rather than doing the usual cardio.

He Does Prefer Light-Intensity Cardio To High-Intensity Training In The Morning

Image Source / Pop WorkoutsI mean, who wouldn’t prefer light-intensity first thing in the morning? Apparently even the Rock isn’t immune to feeling like he’d like something a little less intense for his morning training. He has said that he prefers light cardio to high-intensity in the morning, and that a morning cardio sesh is what he needs to start the day off right.

His First Meal Of The Day Is Around 3,000 Calories

Image Source / Daily MailAll that exercise means a lot of calories to balance it out – and his very first meal of the day is usually around a total of 3,000 calories. To put that in perspective, the recommend calorie intake a day for a man is 2500. That’s a day. But the Rock goes for more than that for one meal – and one meal of seven, at that!

The Rock Always Fits A Cheat Day Into His Routine, Too

Image Source / TwitterJust so you can feel a little less guilty about what you might eat in comparison to this guy, he does still find time for junk food on his cheat day, which might include burgers and fries – naturally – ice cream and pancakes.

His Cheat Meals Might Equate To Up To 6,000 Calories

Image Source / Daily MailYep, that’s right – just one meal out of his day during Cheat Day might equal between 5,000 to 6,000 calories (again, just a reminder that the daily recommendation is 2500 a day!). And just think about the fact that a cheat meal for you might be one burger and a side of fries, whereas for the Rock it’s probably about 50 burgers the rate he’s going.

His Cheat Days Are Usually On Sundays

Image Source / EssentiallySportsWell Sunday is supposed to be a day of rest after all, and we all consider Sundays as those time for big, indulgent family meals. This is apparently the day the Rock chooses to relax a little more with his diet routine and indulge in a huge cheat meal to finish off the end of the week.

He Believes In Earning Those Cheat Meals

Image Source / Wonderwall.comFor someone with so meticulous a workout, you’d think he might feel a bit guilty going through the week only to indulge in a burger or two (or three) at the end of the week – but there’s never any guilt because he knows he’s worked hard to earned those meals. It’s all about hard work and then reaping the rewards, after all!

He Doesn’t Feel Tired Until Around 11pm

Image Source / PinterestEven though the Rock is obviously unbeatable when it comes to self-discipline, you’d think that he might still be exhausted throughout the day due to the amount of exercise and work he does, but apparently he doesn’t even feel it! He doesn’t begin to get tired until around 11pm anyway.

And He Still Finds Time To Interact With His Followers

Image Source / The Rock Dwayne JohnsonOne thing you’ll know about the Rock if you’re a fan is that he always finds time to engage with his followers – and not just random posts, either, but in a meaningful way, such as videos or live conversations. So he still finds time to fit this into his hectic schedule, too – and doesn’t even appear tired whilst he’s doing it!

But Surely This Routine Can’t Be Every Single Day?

Image Source / AutoEvolutionHe’s obviously disciplined and this is how he wants to live every day, but for a guy who travels so much and has movies to shoot, surely he can’t accomplish this every single day? Imagine if he had a 12 hour flight somewhere for one of his movies – well this kind of exercise routine and daily responsibilities just wouldn’t be possible. He must get so restless on a plane!

The Rock Is Proof That This Kind Of Routine Can Be A Positive Thing

Image Source / PinterestFor many of us, our alarm going off after a full 8 hours is still the worst thing in the world. You might thing someone living this sort of sleep and workout routine would be a little bit grumpy, but the Rock has always given a positive, compassionate and good-vibe persona, no matter what he does. Maybe this our kick to say that actually a routine does work well for mental and physical health after all!

His Time Spent Alone In The Morning Is Important To Him

Image Source / USA TodayThe Rock is obviously a family man, as well as spending time with chefs, workout experts and those he works with. But he also prioritises time alone, too. Another reason he gets up so early is because he wants and needs those few hours alone in the morning.

“I often sacrifice two hours of sleep just so I can have the quiet two hours that I need before the whole house wakes up, including the animals.”

The Rock Prioritises Good Mental Health As Much As Physical

Image Source / The SunFor someone like the Rock who puts much obvious focus on his physical condition and appearance, you might think his mental health would take a hit from time to time. You might have thought such an intense exercise routine or lack of sleep would grind him into the ground but he puts up with it for those muscles, but it’s not the case – he obviously makes time for a great balance between mental and physical – something we can all take on board!

Working Out Helps Him To Combat Jet Lag

Image Source / PinterestFor many of us, the first thing we might want to do when fighting against jet lag is take a nap or get into a more natural sleeping routine. But for the Rock, it’s no surprise to hear that the first and only thing that helps him beat the jet lag is to – you guessed it – work out!

A Typical Leg Day For Him Can Be 90 Minutes

Image Source / Men's HealthJust as an example of one of the Rock’s routine, a leg day for him can last around 90 minutes, which includes his warm up exercises and those all-important moves like hip thrusts, squats, leg presses and mobility work. And it obviously pays off.

But His Workouts Always Need To Take Into Account His On-Screen Work

Image Source / ComingSoon.netThe Rock isn’t just a gym fiend after all – he’s a screen actor and he’s an action star. His strength coach has spoken about how important it is for them to balance out the workouts so that his acting performances aren’t affect.

"I can’t structure out programs that are too taxing on his nervous system. If he’s squatting 500, 600 pounds, obviously that’d be very taxing on his nervous system and his adrenals and he wouldn’t be able to perform properly on-screen.”

Does He Have Time Off? Nope

Image Source / Eonline.comIf there’s anyone that’s earned time off by the sounds of this crazy daily routine, it’s the Rock – but he’s admitted that he doesn’t really have time off at all during the year. He has time here and there between shooting wrap ups, but no set vacation time or long weeks to simply relax.

And Surely His Daily Routine Is Only Going To Get More Intense

Image Source / Men's HealthIt may seem shocking how chock-a-block full his routine is at the moment, but just imagine how much more intense it’s going to become as his career only continues to grow. The Rock’s popularity is only getting bigger which means more responsibilities and more movie roles – so who knows, maybe one day he’ll be operating on only one hour of sleep!