???? The Rock Workout Plan - JEFIT

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???? The Rock Workout Plan - JEFIT

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???? The Rock Workout Plan

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The ???? The Rock Workout Plan routine by ShaqC is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

In The Rock’s own words, he gets “busy with a nice session of clangin’ and bangin’—epic pain, epic results.” That means lifting heavy weights on a regular basis, working out six days a week, and focusing on a different muscle group each day.

Routine detail

Day 1

Legs

Est. 0 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 25 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Single-Leg Hack Squat Demonstration

Single-Leg Hack Squat

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Day 2

Back

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

1 Set

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 12 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

1 Set

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Day 3

Shoulders

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Day 4

Arms/abs

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 20 Reps

Day 5

Legs

Est. 0 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 25 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 25 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Single-Leg Hack Squat Demonstration

Single-Leg Hack Squat

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Day 6

Chest

Est. 0 min

6 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 20 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 20 Reps