How The Rock got jacked for ‘Black Adam,’ from fasted cardio to legendary leg days and epic cheat meals

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Dwayne “The Rock” Johnson said he took his already formidable physique to the next level in preparation for Marvel’s new “Black Adam” movie.

He spent months training and eating for the role of the eponymous anti-hero.

Here’s what we know about his routine based on his social media posts sharing his diet, workout routine, and tips for getting a superhero physique. 

His diet included up to 6,000 calories a day

The core principle of training to pack on muscle for any film role involves a massive amount of calories, Johnson previously told Delish. 

The Rock’s 6,000 calorie per day diet is twice the amount of calories recommended for the average man, according to the US Dietary Guidelines. 

His meals typically involve a combination of lean protein to support muscle growth along with plenty of carbs for energy, like his pre-workout breakfast of fruit, oatmeal, egg whites, and steak. 

Lunch and dinner are often more carbs in the form of quick-digesting rice or sweet potatoes and chicken or buffalo for protein, and often fish like salmon or cod to add some healthy fats. He’s previously said he doesn’t skimp on veggies either, making sure to eat greens rich in micronutrients for overall health. 

He weighs his food to track calories and nutrients

Johnson shared on Instagram that he rigorously weighed his food to make sure his meals are on point for filming, 

But to build muscle like The Rock, average person doesn’t need to measure every morsel, registered dietitian Georgie Fear previously told Insider. 

The technique may be helpful for bodybuilders or movie stars, but strict tracking is time-consuming and mentally exhausting, according to Fear. 

“It’s rarely called for. It’s a pain in the butt and he’s doing it for a temporary period of time,” she said. 

His cheat meals are legendary

After a hard week of training and strict dieting, The Rock unwinds with massive treat days, chowing down on burgers, pizzas, or mountains of sushi, per his Instagram. 

Allowing flexibility in your diet is a dietitian-approved strategy to stick with a healthy eating plan long-term, fitness experts like Denise Austin have told Insider. 

He does cardio before eating to stay lean

Super-defined muscle involve keeping a low body fat percentage overall, which The Rock reportedly does by working out on an empty stomach, known as “fasted cardio.”

The strategy aims to burn more fat by requiring the body to expend energy with exercises like running or brisk walking without fuel.

While trainers and athletes swear by fasted cardio for results, research is mixed. A 2016 study found fasted cardio does burn more fat, but other evidence suggests it doesn’t affect overall body fat percentage. 

His workouts involve high-intensity supersets to max out muscle

Johnson trains to build muscle with a traditional body part split targeting different muscle groups like back, shoulders, and chest, and uses a technique known as supersets for best results, Men’s Health reported. 

Supersets involve moving from one exercise to the next without rest in between, which can save time in a workout when you’re putting in a lot of reps and help create the muscle tension needed for growth. 

Leg day is his toughest workout

To balance out his massive physique, The Rock dedicates an entire day to working his lower body, which he said on Instagram is the hardest of all his sessions. 

A typical leg day for The Rock involves heavy weights and compound movements like squats that target multiple muscles in the lower body at once, according to Instagram.