The Rock Workout: How Dwayne Johnson Gets His Pump

By Chris Davis

	Intermediate (2-3 years)
	88 minutes/day \| 6 days/week
	Build Muscle, Gain Strength, Tone Body
	2 x Dumbbell, Incline Bench, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar, Seated Leg Press Machine, Lying Leg Curl Machine, Smith Machine, Barbell, Box, Crossover Cable Machine, Single Grip Handle Strap, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, EZ Bar, Preacher Curl Bench, Bodyweight, Steps, Seated Preacher Bicep Curl Machine Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Rock Workout is designed to transform Dwayne Johnson into a beast. The Rock workout uses a standard 3 day split. The Rock’s diet is extreme. He eats seven times a day. Dwayne Johnson’s trainers have shown him proper form and diet are what transforming his body is all about.

Description

Week 1 Overview

Day 1:

Monday Chest and Shoulder

Day 2:

Tuesday Legs and Back

Day 3:

Wednesday Arm Workout

Day 4:

Thursday Chest and Shoulder

Day 5:

Friday Legs and Back

Day 6:

Saturday Arm Workout

Day 7:

Rest

Day 1 - Monday Chest and Shoulder

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1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
1.5 hours Weightlifting Routine: (Chest Day)

Start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	4 sets	12 reps	45s
2.Alternating Incline Dumbbell Bench Press	2 sets	12 reps	45s
3.Dumbbell Flyes	4 sets	12 reps	45s
4.Dumbbell Bench Press	4 sets	12 reps	45s
5.Alternating Dumbbell Bench Press	2 sets	12 reps	45s
6.Seated Dumbbell Shoulder Press	4 sets	12 reps	45s
7.Front Two-Dumbbell Raise	4 sets	12 reps	45s
8.Dumbbell Lateral Raise	4 sets	12 reps	45s
9.Overhand-Grip Rear Lateral Raise	4 sets	12 reps	45s
Circuit #10 - 4 rounds Rest 45s between rounds
10A.Cable Standing Fly	4 rounds	AMAP reps	0s
10B.Chest Dips	4 rounds	AMAP reps	45s

Day 2 - Tuesday Legs and Back

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Start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

Exercise	Sets	Reps	Rest
1.Seated Leg Press	4 sets	12 reps	45s
2.Lying Leg Curls	4 sets	12 reps	45s
3.Smith Machine Lunge	4 sets	12 reps	45s
4.Stiff-Legged Barbell Deadlift	4 sets	12 reps	45s
5.Box Jump	3 sets	20 reps	45s
6.Cable Calf Raise	3 sets	20 reps	45s
7.Bent Over Two-Dumbbell Row	4 sets	12 reps	45s
8.Wide-Grip Lat Pulldown	4 sets	12 reps	45s
9.Lat Pulldown See Exercise Notes	4 sets	12 reps	45s
10.Seated Cable Row	4 sets	12 reps	45s
11.Barbell Shrug	3 sets	8-10 reps	45s
12.Dumbbell Shrug	3 sets	10-12 reps	45s

Day 3 - Wednesday Arm Workout

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1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
1.5 hours Weightlifting Routine: (Arms & Abs Day)
Start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

Exercise	Sets	Reps	Rest
1.Cable Triceps Pressdown	3-4 sets	8-12 reps	45s
2.EZ-Bar Skullcrusher	3-4 sets	8-12 reps	45s
3.Barbell Biceps Curl	3-4 sets	8-12 reps	45s
4.EZ-Bar Preacher Curl	3-4 sets	8-12 reps	45s
5.Hammer Curls	3-4 sets	8-12 reps	45s
Circuit #6 - 3 rounds Rest 45s between rounds
6A.Double Crunch	3 rounds	25 reps	0s
6B.Bicycle Crunch	3 rounds	25 reps	0s
6C.Reverse Crunch	3 rounds	25 reps	45s

Day 4 - Thursday Chest and Shoulder

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Start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	4 sets	12 reps	45s
2.Alternating Incline Dumbbell Bench Press	2 sets	12 reps	45s
3.Dumbbell Flyes	4 sets	12 reps	45s
4.Dumbbell Bench Press	4 sets	12 reps	45s
5.Alternating Dumbbell Bench Press	2 sets	12 reps	45s
6.Seated Dumbbell Shoulder Press	4 sets	12 reps	45s
7.Front Two-Dumbbell Raise	4 sets	12 reps	45s
8.Dumbbell Lateral Raise	4 sets	12 reps	45s
9.Overhand-Grip Rear Lateral Raise	4 sets	12 reps	45s
Circuit #10 - 4 rounds Rest 45s between rounds
10A.Cable Standing Fly	4 rounds	AMAP reps	0s
10B.Chest Dips	4 rounds	AMAP reps	45s

Day 5 - Friday Legs and Back

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1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
1.5 hours Weightlifting Routine: (Legs & Back Day)
Start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

Exercise	Sets	Reps	Rest
1.Seated Leg Press	4 sets	12 reps	45s
2.Lying Leg Curls	4 sets	12 reps	45s
3.Smith Machine Lunge	4 sets	12 reps	45s
4.Stiff-Legged Dumbbell Deadlift	4 sets	12 reps	45s
5.Box Jump	3 sets	20 reps	45s
6.Standing Calf Raises	3 sets	20 reps	45s
7.Bent Over Two-Dumbbell Row	4 sets	12 reps	45s
8.Wide-Grip Lat Pulldown	4 sets	12 reps	45s
9.Lat Pulldown See Exercise Notes	4 sets	12 reps	45s
10.Seated Cable Row	4 sets	45 reps	45s
11.Barbell Shrug	3 sets	8-10 reps	60s
12.Dumbbell Shrug See Exercise Notes	3 sets	10-12 reps	45s

Day 6 - Saturday Arm Workout

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1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
1.5 hours Weightlifting Routine: (Arms & Abs Day)
Start out with high reps and low weight. Focus on form each rep. Then, each week you go higher up in weight, while maintaining proper form.

Exercise	Sets	Reps	Rest
1.Cable Triceps Pressdown	3-4 sets	8-12 reps	45s
2.Cable Triceps Pressdown See Exercise Notes	3-4 sets	8-12 reps	45s
3.EZ-Bar Skullcrusher	3-4 sets	8-12 reps	45s
4.Barbell Biceps Curl	3-4 sets	8-12 reps	45s
5.Lever Preacher Curl	3-4 sets	8-12 reps	45s
6.Hammer Curls	3-4 sets	8-12 reps	45s
Circuit #7 - 3 rounds Rest 45s between rounds
7A.Double Crunch	3 rounds	25 reps	0s
7B.Bicycle Crunch	3 rounds	25 reps	0s
7C.Reverse Crunch	3 rounds	25 reps	45s

Date Created: 1/19/2020, UTC

Last Updated: 6/2/2021, UTC

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