The Rock’s Jumanji Workout Routine and Diet Plan

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Dwayne ‘The Rock’ Johnson has become renowned for his muscular frame throughout his career in the WWE, and more recently in films such as Baywatch, Pain and Gain and the Fast and Furious franchise.

Over the last few years, so called ‘reboots’ seem to be the end thing. From Godzillato the soon to be released Tomb Raider, the possibilities are endless when it comes to remaking timeless classics.

Jumanji is just one of the latest remakes to hit cinemas across the world, finishing only second to Star Wars: The Last Jedi in its opening weekend.


What is Jumanji?

If you’ve seen the 1995 original, then you’ll know exactly what Jumanji is all about brah. For those that haven’t, here’s a brief overview of the story of Jumanji.

A young boy finds a mysterious board game nearby to his father’s shoe factory. Shortly after his, he finds himself ‘trapped’ in the game.

When the game is rediscovered by two young children several years later, the jungle animals which are contained within the game end up spilling out into the modern world, wreaking havoc along the way.

Jumanji: Welcome to the Jungle serves as a tribute to the star of the original Jumanji film – the late Robin Williams, while adopting a modern approach to the story, which is set 21 years on from the 1995 original.


The Rock’s Jumanji Workout

The Rock is well known for his intense training sessions, which have contributed his his insane muscle gains over the years, just look at the size of his arms!

During the filming of Jumanji, The Rock worked out five days per week, before taking two days of rest, and then repeat.

His training split for Jumanji looked something like this:

1st Day: Back

  • One Arm Lat Pulldown
    3 sets x 15 reps
  • Reverse-Grip Cable Pulldown
    5 sets x 12 reps
  • One-Arm Dumbbell Row
    3 sets x 12 reps
  • “Charles Glass-Style” Hammer High Row
    4 sets x 12 reps
  • Cable Row With Rope Pullovers (Superset): 4 sets x 12 reps
    Rest 45 seconds between supersets.
  • Hyperextensions (Hands Behind Head): 3 sets x 15 reps
  • Dumbbell Shrugs
    4 sets x 20 reps

2nd Day: Chest

  • Standing Cable Flyes: 7 sets x 15 reps
    30 Seconds Rest
  • Incline Flyes: 4 sets x 15 reps
  • Hammer Strength Incline: 3 sets x 10 reps
  • Flat Dumbbell Press: 3 sets x 12 reps
  • Flat Dumbbell Flyes with Pushups: 4 sets x 12 reps, pushups to failure
    Rest 45 Seconds

3rd Day: Legs

  • Barbell Glute Bridges: 4 sets x 12 reps (hold last rep 10 secs)
  • Single Leg Leg Extensions: 3 sets x 20 reps
  • Leg Press: 4 sets x 25 reps (90 seconds rest
  • Walking Lunges: 3 sets x 24 reps
  • Vertical Leg Press: 3 sets x 20 reps (60 seconds rest)
  • Single Leg Lying Leg Curls: 4 sets x 15 reps
  • Glute Ham Raises: 4 sets x 8-12 reps

4th Day: Shoulders

  • Reverse Flye Machine: 5 sets x 15 reps
  • Incline Bench Lateral Raises: 4 sets x 12 reps
  • Dumbbell Side Lateral Raises: 3 sets x 25,20,15,12,20 reps (Run rack up and back down)
  • Dumbbell Front Raises: 4 sets x 10 reps (palms up) – 10 reps (palms facing) (start with palms up, keep chest up)
  • Standing Dumbbell Shoulder Presses (go lighter): 4 sets x 20 reps

5th Day: Arms

  • Cable Curl (Run the stack down and back up): 2 sets of 20,15,10,15, 20 reps
  • EZ Bar Spider Curls (lying on incline bench) superset with standing EZ Bar Curls: 4 sets x 12 reps, 8 sets x 10 reps
  • Dumbbell Preacher Curls: 5 sets x 10 reps
  • Reverse Grip Pushdowns (run the stack down and back up): 2 sets x 25,20,15,12,20 reps
  • EZ Bar Skullcrushers to Close Grip Press: 4 sets x 12-20 reps
  • Single Arm Cable Kickback: 3 sets x 12 reps
  • Rope Pushdowns to Leaning Overhead Extension: 3 sets x 15 reps

6th Day: Rest

7th Day: Rest


The Rock’s Jumanji Diet Plan

The Rock’s Jumanji co-star Jack Black recently spoke of his admiration for The Rock’s huge size in an interview with Shortlist. Who doesn’t want to look like The Rock, brah? Here’s what Jack had to say:

“I wanna look like you, bro. What are you eating right now?’ He goes, ‘Just some protein.’ ‘What have you got there? That looks pretty delicious – is that steak chunks in gravy?’ ‘No, this is buffalo. It’s a lean meat. And just some white rice.’ ‘I would have thought brown rice for you.’ ‘No no no. White rice – it burns cleaner.’

The Rock has stated in the past that he eats a monumental 5000 calories per day. To be able to eat such a huge amount, The Rock ensures that he performs daily cardio for at least one hour per day.




Here’s some of the foods which forms the majority of his caloric intake, which gives you an idea of what The Rock is cooking (see what we did there?):

  • Chicken
  • Fish
  • Steak


It appears that The Rock shows no signs of slowing down as he aims to continually improve his amazing physique.

If you want to find out more about his training, story, and more, then head to Greatest Physiques, who have written a detailed profile on him.

Judging by the excellent box-office performance of Jumanji: Welcome to the Jungle so far, it appears to have been well received across the world.

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