Dwayne “The Rock” Johnson’s Black Adam Workout & Diet – How He Built a Superhero Physique
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Dwayne “The Rock” Johnson’s Black Adam Workout & Diet – How He Built a Superhero Physique

When Dwayne “The Rock” Johnson took on the role of Black Adam, he promised to bring a physique unlike any other superhero—massive, powerful, and god-like. Unlike previous roles, Johnson pushed his body to the absolute limit for this DC antihero, focusing on extreme muscle growth, low body fat, and explosive strength.

In this article, we break down his intense training program, strict diet plan, and supplement regimen that helped him become Black Adam.

Dwayne Johnson’s Black Adam Workout Routine

For Black Adam, Johnson followed a high-volume bodybuilding split while adding functional strength training to match the character’s raw power and speed. He trained 6 days per week, hitting every muscle group with heavy weights and intense focus.

Weekly Training Split

  • Monday: Chest & Triceps
  • Tuesday: Back & Biceps
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Arms & Core
  • Saturday: Power & Strength Training
  • Sunday: Active Recovery

Workout Breakdown

1. Chest & Triceps (Monday)

  • Incline Dumbbell Press – 4 sets x 10-12 reps
  • Flat Bench Press – 4 sets x 10 reps
  • Dips (Weighted) – 3 sets x 12 reps
  • Cable Flys – 3 sets x 15 reps
  • Overhead Triceps Extension – 4 sets x 12 reps
  • Rope Triceps Pushdowns – 4 sets x 12 reps

2. Back & Biceps (Tuesday)

  • Deadlifts – 4 sets x 6 reps
  • Pull-ups (Weighted) – 4 sets x 8-10 reps
  • Bent-Over Rows – 3 sets x 10 reps
  • Lat Pulldown – 4 sets x 12 reps
  • Barbell Curls – 4 sets x 12 reps
  • Hammer Curls – 3 sets x 15 reps

3. Legs (Wednesday)

  • Squats – 4 sets x 8 reps
  • Leg Press – 4 sets x 12 reps
  • Romanian Deadlifts – 3 sets x 12 reps
  • Lunges (Weighted) – 3 sets x 12 reps per leg
  • Standing Calf Raises – 4 sets x 15 reps

4. Shoulders (Thursday)

  • Overhead Military Press – 4 sets x 10 reps
  • Lateral Raises – 4 sets x 12 reps
  • Front Raises – 3 sets x 12 reps
  • Face Pulls – 4 sets x 15 reps
  • Shrugs – 4 sets x 12 reps

5. Arms & Core (Friday)

  • EZ-Bar Curls – 4 sets x 12 reps
  • Skull Crushers – 4 sets x 12 reps
  • Concentration Curls – 3 sets x 15 reps
  • Close-Grip Bench Press – 4 sets x 10 reps
  • Hanging Leg Raises – 4 sets x 12 reps
  • Plank Holds – 4 sets x 60 seconds

6. Power & Strength Training (Saturday)

  • Power Cleans – 4 sets x 5 reps
  • Trap Bar Deadlifts – 4 sets x 6 reps
  • Sled Pushes – 5 rounds x 40 meters
  • Farmer’s Walks – 4 sets x 30 meters
  • Tire Flips – 3 sets x 10 reps

Dwayne Johnson’s Black Adam Diet Plan

To maintain his massive 260+ lb frame while staying lean and shredded, The Rock followed a strict, high-protein meal plan with clean carbs and healthy fats. He ate 5,000-6,000 calories per day, split into 6-7 meals.

Daily Meal Plan

Meal 1 (Breakfast):

  • 12 oz cod
  • 2 whole eggs
  • Oatmeal

Meal 2 (Post-Workout):

  • 10 oz chicken
  • 2 cups white rice
  • Steamed broccoli

Meal 3 (Lunch):

  • 10 oz steak
  • Baked potato
  • Spinach salad

Meal 4 (Pre-Workout):

  • 10 oz cod
  • 2 cups rice
  • Veggies

Meal 5 (Post-Workout Dinner):

  • 10 oz chicken
  • 2 cups rice
  • Steamed asparagus

Meal 6 (Late-Night Snack):

  • Casein protein shake
  • Peanut butter
  • Blueberries

Supplements Dwayne Johnson Used for Black Adam

To support his brutal workouts and muscle recovery, Johnson relied on a solid supplement stack:

  • Whey Protein – For post-workout muscle repair
  • Casein Protein – Slow-digesting protein before bed
  • BCAAs – Enhances endurance and reduces muscle breakdown
  • Glutamine – Aids in recovery and muscle soreness
  • Multivitamins – Covers essential micronutrients
  • Omega-3 Fatty Acids – Supports joint health and reduces inflammation
  • Creatine Monohydrate – Boosts strength and power
  • L-Carnitine – Helps burn fat for energy

How The Rock Trained Differently for Black Adam

  1. More Volume & Heavy Lifting – He pushed heavier weights than ever before.
  2. Superhero-Level Physique – His goal was to match the comics—massive yet shredded.
  3. Functional Power – He trained like a real warrior, not just a bodybuilder.
  4. Laser-Focused Diet – Zero cheat meals for months—he was 100% dialed in.

Final Thoughts

Dwayne Johnson’s Black Adam transformation was his most intense yet. He trained, ate, and recovered like a machine, sculpting a physique worthy of a god.

Want to train like Black Adam? Follow this program, stay disciplined, and embrace the grind.