At four o'clock in the morning, the alarm goes off. There is no room for laziness. Dwayne Johnson (53 years old) starts the day when the city is still sleeping. "I get up at 4am and run on an empty stomach for 45 minutes before breakfast," he confessed in a recent interview.
This is how he builds and maintains the physique that made him an icon. First the run on an empty stomach. Then breakfast: protein, oats and fruit to fill up. And back to the gym. Two hours of strength training before the clock strikes mid-morning.
Dwayne 'The Rock' Johnson is one of the most recognisable figures of the 21st century. Professional wrestling opened the door to Hollywood stardom for him and, by 2026, he combines filming with occasional appearances in WWE and his business ventures. All under a strict discipline.
His rest is limited, something that experts do not usually recommend. He goes to bed at around ten o'clock at night, but the early morning is a must. Training on an empty stomach, it is said, helps him to burn abdominal fat more efficiently. However, his plan responds to a very specific context: professional advice, privileged genetics and an extraordinary physique. At his best he weighed around 135 kilograms and was 1.96 metres tall.
A full day
After the first weights session, he eats again. The menu includes steak, eggs and complex carbohydrates. By nine o'clock in the morning he is already working on his professional commitments. If the day demands it, he can repeat training in the afternoon. In between, protein shakes and energy supplements to keep up the pace.
Dinner comes early, between 5:00 p.m. and 6:30 p.m. After that, it's time to relax with the family before going back to bed and restarting the cycle.
"The Rock" assured that he maintains this routine "six days a week". The seventh is reserved for indulgence. On more than one occasion he has shared videos devouring hamburgers with French fries or huge trays of sushi, smiling at the camera while breaking, for a few hours, the discipline of the clock.