The Rock Workout
Bulking
Advanced
Dumbbell
Plan Details
The The Rock Workout routine by C.ladelljohnson is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The Rock workout uses a pyramid structure. You start with a higher amount of reps, and a lower amount of weight. Then, each week you increase weight, and decrease reps. Then, you add weight each week. After the first month, you start back at higher reps, but his time with a higher starting weight. On arms day, the Rock workout is about high reps to get the pump. Chest/Shoulders: 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 *Exception- For Cable Flys do three sets: *Week 1 x25; Week 2 x20, Week 3 x15; Week 4 x12 Legs/Back: 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 Arms/Abs: The Rock does a lot of isolation movements on Arms day. Dwayne Johnson uses (his trainer) George Farrah’s method of high reps for arms. This is where you start out with one set of 15 reps to “Get the Pump.†Then, you just do 3-4 sets in the 8-12 rep range. The Rock’s trainer, George Farah, has him focus on form each rep. Get the Pump: 1 set x15 reps Work it Out: 3-4 sets x 8-12 reps Every Day you do this Cardio Routine: 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each (Arms & Abs Day)
Routine detail
Mon
Chest & Shoulders
Est. 69 min
11 exercises
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Tue
Arms & Abs
Est. 52 min
9 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Supine Reverse Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Wed
Legs & Back
Est. 45 min
10 exercises
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Smith Machine Squat
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 6 Reps
Cable Rope Seated Row
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Thu
Chest & Shoulders
Est. 61 min
11 exercises
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Fri
Arms & Abs
Est. 44 min
9 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Supine Reverse Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Sat
Legs & Back
Est. 68 min
12 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
