Free personalized workout plan

The Rock Workout: How Dwayne Johnson Gets His Pump

By Chris Davis

Experience

Advanced (3+ years)

Days per week

6 days

Time

95 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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 ha

Show More

Equipment

Barbell, Bodyweight, Box, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

95 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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 ha

Show More

Equipment

Barbell, Bodyweight, Box, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Smith Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Monday Chest and Shoulder

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


  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
4 sets12 reps45s
2. Alternating Incline Dumbbell Bench Press2 sets12 reps45s
3. Dumbbell Flys
Dumbbell Flys
4 sets12 reps45s
4. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12 reps45s
5. Alternating Dumbbell Bench Press2 sets12 reps45s
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets12 reps45s
7. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
4 sets12 reps45s
8. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets12 reps45s
9. Overhand-Grip Rear Lateral Raise4 sets12 reps45s
10A. Cable Standing Fly
Cable Standing Fly
4 setsAMAP reps45s
10B. Chest Dips
Chest Dips
4 setsAMAP reps45s

Tuesday Legs and Back

Scroll to top
  • 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)


  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
ExerciseSetsRepsRestNotes
1. Seated Leg Press4 sets12 reps45s
2. Lying Leg Curls4 sets12 reps45s
3. Smith Machine Lunge
Smith Machine Lunge
4 sets12 reps45s
4. Stiff-Legged Barbell Deadlift4 sets12 reps45s
5. Box Jump (Multiple Response)3 sets20 reps45s
6. Cable Calf Raise
Cable Calf Raise
3 sets20 reps45s
7. Bent Over Two-Dumbbell Row4 sets12 reps45s
8. Wide-Grip Lat Pulldown4 sets12 reps45s
9. Lat Pulldown4 sets12 reps45s
Narrow Grip
10. Seated Cable Row
Seated Cable Row
4 sets12 reps45s
11. Barbell Shrug3 sets8 - 10 reps45s
12. Dumbbell Shrug
Dumbbell Shrug
3 sets10 - 12 reps45s

Wednesday Arm Workout

Scroll to top
  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)
ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets8 - 12 reps45s
2. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 - 4 sets8 - 12 reps45s
3. Barbell Biceps Curl
Barbell Biceps Curl
3 - 4 sets8 - 12 reps45s
4. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets8 - 12 reps45s
5. Hammer Curls
Hammer Curls
3 - 4 sets8 - 12 reps45s
6A. Double Crunch
Double Crunch
3 sets25 reps45s
6B. Bicycle Crunch3 sets25 reps45s
6C. Reverse Crunch3 sets25 reps45s

Thursday Chest and Shoulder

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


  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps
ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
4 sets12 reps45s
2. Alternating Incline Dumbbell Bench Press2 sets12 reps45s
3. Dumbbell Flys
Dumbbell Flys
4 sets12 reps45s
4. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12 reps45s
5. Alternating Dumbbell Bench Press2 sets12 reps45s
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets12 reps45s
7. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
4 sets12 reps45s
8. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets12 reps45s
9. Overhand-Grip Rear Lateral Raise4 sets12 reps45s
10A. Cable Standing Fly
Cable Standing Fly
4 setsAMAP reps45s
10B. Chest Dips
Chest Dips
4 setsAMAP reps45s

Friday Legs and Back

Scroll to top
  • 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)


  • Week 1: 4 sets x 12 reps
  • Week 2: 4 sets x 10-12 reps
  • Week 3: 4 sets x 8-10 reps
  • Week 4: 4 sets x 6-8 reps



ExerciseSetsRepsRestNotes
1. Seated Leg Press4 sets12 reps45s
2. Lying Leg Curls4 sets12 reps45s
3. Smith Machine Lunge
Smith Machine Lunge
4 sets12 reps45s
4. Stiff-Legged Dumbbell Deadlift4 sets12 reps45s
5. Box Jump (Multiple Response)3 sets20 reps45s
6. Standing Calf Raises3 sets20 reps45s
7. Bent Over Two-Dumbbell Row4 sets12 reps45s
8. Wide-Grip Lat Pulldown4 sets12 reps45s
9. Lat Pulldown4 sets12 reps45s
Narrow Grip
10. Seated Cable Row
Seated Cable Row
4 sets45 reps45s
11. Dumbbell Shrug
Dumbbell Shrug
3 sets10 - 12 reps45s

Saturday Arm Workout

Scroll to top
  • 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
  • 1.5 hours Weightlifting Routine: (Arms & Abs Day)
ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown
Cable Triceps Pressdown
3 - 4 sets8 - 12 reps45s
2. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 - 4 sets8 - 12 reps45s
3. Barbell Biceps Curl
Barbell Biceps Curl
3 - 4 sets8 - 12 reps45s
4. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 - 4 sets8 - 12 reps45s
5. Hammer Curls
Hammer Curls
3 - 4 sets8 - 12 reps45s
6A. Double Crunch
Double Crunch
3 sets25 reps45s
6B. Bicycle Crunch3 sets25 reps45s
6C. Reverse Crunch3 sets25 reps45s

Date Created: 1/19/20, 10:02 AM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

More Workouts by Chris Davis

Similiar split workouts

Workouts with similar equipment

6 day workouts that are 95 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.