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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 | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength, Men's Tone Body
Equipment
Barbell, Bodyweight, Box, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Smith Machine,
Statistics
Average Carido 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
4 sets, 12 reps, (rest 45s)
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4 sets, 12 reps, (rest 45s)
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Seated Dumbbell Shoulder Press
4 sets, 12 reps, (rest 45s)
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Front Two-Dumbbell Raise
4 sets, 12 reps, (rest 45s)
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Dumbbell Lateral Raise
4 sets, 12 reps, (rest 45s)
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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.

4 sets, 12 reps, (rest 45s)
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Smith Machine Lunge
4 sets, 12 reps, (rest 45s)
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Seated Cable Row
4 sets, 12 reps, (rest 45s)
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3 sets, 8 - 10 reps, (rest 45s)
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3 sets, 10 - 12 reps, (rest 45s)
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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.
Show Alternative Exercises
3 - 4 sets, 8 - 12 reps, (rest 45s)
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Show Alternative Exercises
3 - 4 sets, 8 - 12 reps, (rest 45s)
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3 - 4 sets, 8 - 12 reps, (rest 45s)
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Circuit
3 sets, 25 reps, (rest 45s)
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3 sets, 25 reps, (rest 45s)
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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
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise
4 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 12 reps, (rest 45s)
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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.
4 sets, 12 reps, (rest 45s)
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Show Alternative Exercises
Smith Machine Lunge
4 sets, 12 reps, (rest 45s)
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Seated Cable Row
4 sets, 45 reps, (rest 45s)
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3 sets, 8 - 10 reps, (rest 60s)
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3 sets, 10 - 12 reps, (rest 45s)
Heavy
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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.
Show Alternative Exercises
3 - 4 sets, 8 - 12 reps, (rest 45s)
Narrow Grip
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3 - 4 sets, 8 - 12 reps, (rest 45s)
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3 - 4 sets, 8 - 12 reps, (rest 45s)
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Circuit
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises
3 sets, 25 reps, (rest 45s)
Show Alternative Exercises
Show Alternative Exercises

Date Created: 1/19/2020, UTC


Last Updated: 6/2/2021, UTC

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