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The Rock Workout: How Dwayne Johnson Gets His Pump

By Chris Davis

Experience
Advanced (3+ years)
Time
99 minutes/day | 6 days/week
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
2 x Dumbbell, Barbell, Bodyweight, Box, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Lying Leg Curl Machine, Machine, Preacher Curl Bench, Seated Leg Press Machine, Single Grip Handle Strap, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
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.

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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.

Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Alternating Incline Dumbbell Bench Press demonstrationPlay Alternating Incline Dumbbell Bench Press demonstration
2 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Alternating Dumbbell Bench Press demonstrationPlay Alternating Dumbbell Bench Press demonstration
2 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, AMAP reps, (rest 45s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, AMAP reps, (rest 45s)
Show Alternative Exercises

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.

Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Smith Machine Lunge
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
3 sets, 20 reps, (rest 45s)
Show Alternative Exercises
Cable Calf Raise demonstrationPlay Cable Calf Raise demonstration
3 sets, 20 reps, (rest 45s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 12 reps, (rest 45s)
Narrow Grip
Show Alternative Exercises
Seated Cable Row
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 8 - 10 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

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.
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises

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.

Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Alternating Incline Dumbbell Bench Press demonstrationPlay Alternating Incline Dumbbell Bench Press demonstration
2 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Alternating Dumbbell Bench Press demonstrationPlay Alternating Dumbbell Bench Press demonstration
2 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, AMAP reps, (rest 45s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, AMAP reps, (rest 45s)
Show Alternative Exercises

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.
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Smith Machine Lunge
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
3 sets, 20 reps, (rest 45s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 20 reps, (rest 45s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 12 reps, (rest 45s)
Narrow Grip
Show Alternative Exercises
Seated Cable Row
4 sets, 45 reps, (rest 45s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 10 - 12 reps, (rest 45s)
Heavy
Show Alternative Exercises

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.
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Narrow Grip
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Lever Preacher Curl demonstrationPlay Lever Preacher Curl demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 - 4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises

Date Created: 1/19/2020, EST


Last Updated: 6/2/2021, EDT

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