The Rock focuses on repetition rather than weight. The actor also eats and lives scientifically to develop his muscles in the best direction.

In an interview with  Delish magazine , Dwayne “The Rock” Johnson said he usually consumes about 6,000 calories a day. This is a diet for people who exercise intensely and want to build muscle.

The Rock eats and exercises scientifically to have a healthy body. Photo: @therock.

On his personal page, The Rock said he always eats enough nutrients to have the strength to do heavy exercises. The actor’s leg day menu includes filet mignon, egg whites, oatmeal, papaya, toast with peanut butter and protein supplements.

The actor added that the amount of protein, fat and sugar in his meals helps him optimize his training process. Dr. Nancy Rodriguez, professor of nutritional science at the University of Connecticut, believes that The Rock’s menu is reasonable and full of nutrients.

In bodybuilding exercises, the lower body (legs – thighs and buttocks) is the most difficult part. The actor says the key to his success is training smart in addition to working hard.

The Rock’s workout secret to preserving muscle is to not use heavy weights, instead focusing on the quality of the repetitions. After a 30-minute warm-up, he practiced each exercise for 4-5 sets, 15-20 times each set, with limited rest. This is an effective way to increase muscle.

Shaping The Rock’s anti-hero character in Black Adam. Photo: Warner Bros..

To finish the exercise, the actor walked with a 50 kg leg chain and the Romanian Deadlift – an exercise that targets the entire buttocks and hamstrings and is loved by bodybuilders.

“Leg training is a brutal day but I always work hard and try to improve myself. For years, I trained like crazy. But to be successful, I learned to train smart. The hardest working person in the gym will be win the race, but those who practice smartly will win in their life’s journey,” he wrote on his personal page.

Upcoming, The Rock reunites with the big screen audience through the movie  Black Adam. The actor transformed into an anti-hero in the Warner Bros. production. Currently, the film’s release date has been postponed to October 21 instead of the scheduled date of July.