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 |
| Description |
Day 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)
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
Scroll to topStart 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
Scroll to top- 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
Scroll to topStart 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
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)
- 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
Scroll to top- 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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