Dwayne Johnson
Level 0
Dwayne “The Rock” Johnson runs multiple businesses, maintains peak physical condition, and prioritizes family - all simultaneously. His daily routine reveals how one of the world’s busiest entertainers structures his time to excel across competing priorities without sacrificing what matters most. Photo @ Dwayne Johnson. Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Supplements
My Routines
Wake-Up: 3:30 AM start, coffee ritual, mental preparation
• Morning Cardio: 30–50 min (treadmill, elliptical, or outdoor run)
• Breakfast: Lean protein + complex carbs post-cardio
• Work Blocks: Structured day planning balancing business, film, family
• Mid-Day Training: Second workout session (strength-focused)
• Afternoon Fuel: Protein shake between work commitments
• Family Time: 7:30 PM non-negotiable—presence over productivity
• Wind-Down: Physical recovery, emotional connection
• Sleep: 11 PM bedtime, 4.5 hours (prioritizes early start over duration)
Workout
• Cardio: 30–50 min first thing (running, elliptical, steady-state)
• Strength: Heavy resistance training, muscle-group splits
• Volume: Two sessions daily (cardio AM, weights PM)
• Consistency: No days off—training adapts to travel/film schedule
• Functional Focus: Movements supporting action-film demands
Diet
• Breakfast: Steak, egg whites, oatmeal, broccoli (post-cardio recovery)
• Protein Priority: Casein protein, lean meats throughout day
• Mid-Day Shake: 65–70g protein powder, carb powder, whole apple, creatine, electrolytes
• Dinner: Grilled fish (cod/salmon), steamed vegetables (broccoli/asparagus), quinoa or sweet potato
• Macros: High protein, controlled carbs, nutrient-dense whole foods
• Hydration: Water consistently, strategic electrolyte timing
Mindset & Discipline
• Early Advantage: 3:30 AM creates uninterrupted focus time
• Intentional Planning: Daily structure balancing competing priorities
• Non-Negotiables: Training and family time protected regardless of schedule
• Presence: Fully engaged in each activity—no half-measures
• Long-Term Vision: Building legacy through daily execution
Tracking & Optimization
• Energy Management: Protein timing around workouts and work demands
• Recovery Signals: Adjusting training intensity to film schedule
• Performance Output: Monitoring strength, stamina across dual sessions
• Schedule Architecture: Time-blocking ensures nothing falls through cracks
• Family Metrics: Quality time as measurable priority, not leftover hours
• Morning Cardio: 30–50 min (treadmill, elliptical, or outdoor run)
• Breakfast: Lean protein + complex carbs post-cardio
• Work Blocks: Structured day planning balancing business, film, family
• Mid-Day Training: Second workout session (strength-focused)
• Afternoon Fuel: Protein shake between work commitments
• Family Time: 7:30 PM non-negotiable—presence over productivity
• Wind-Down: Physical recovery, emotional connection
• Sleep: 11 PM bedtime, 4.5 hours (prioritizes early start over duration)
Workout
• Cardio: 30–50 min first thing (running, elliptical, steady-state)
• Strength: Heavy resistance training, muscle-group splits
• Volume: Two sessions daily (cardio AM, weights PM)
• Consistency: No days off—training adapts to travel/film schedule
• Functional Focus: Movements supporting action-film demands
Diet
• Breakfast: Steak, egg whites, oatmeal, broccoli (post-cardio recovery)
• Protein Priority: Casein protein, lean meats throughout day
• Mid-Day Shake: 65–70g protein powder, carb powder, whole apple, creatine, electrolytes
• Dinner: Grilled fish (cod/salmon), steamed vegetables (broccoli/asparagus), quinoa or sweet potato
• Macros: High protein, controlled carbs, nutrient-dense whole foods
• Hydration: Water consistently, strategic electrolyte timing
Mindset & Discipline
• Early Advantage: 3:30 AM creates uninterrupted focus time
• Intentional Planning: Daily structure balancing competing priorities
• Non-Negotiables: Training and family time protected regardless of schedule
• Presence: Fully engaged in each activity—no half-measures
• Long-Term Vision: Building legacy through daily execution
Tracking & Optimization
• Energy Management: Protein timing around workouts and work demands
• Recovery Signals: Adjusting training intensity to film schedule
• Performance Output: Monitoring strength, stamina across dual sessions
• Schedule Architecture: Time-blocking ensures nothing falls through cracks
• Family Metrics: Quality time as measurable priority, not leftover hours
