Black Adam Training

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My take on The Rock’s workout plan for Black Adam. Mix of heavy and light weights. All the compound exercises including isolation workouts. This is meant to be a 12 week advanced plan. After this workout , you should move into a PPL.

This workout will test your absolute strength and endurance. And is a fun way to mix it up in the gym.

Chest Day 11 exercises, 0 min

Barbell Bench Press	1x12 reps	rest: 120s
Barbell Bench Press	1x10 reps	rest: 120s
Barbell Bench Press	1x8 reps	rest: 180s
Barbell Bench Press	3x5 reps	rest: 180s
Dumbbell Incline Bench Press	2x8 reps	rest: 90s
Dumbbell Incline Bench Press	2x6 reps	rest: 120s
Dumbbell Fly	3x12 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
	4x8 reps	rest: 90s
Bench Dip	4x10 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 90s

Legs 9 exercises, 0 min

Barbell Squat	1x12 reps	rest: 120s
Barbell Squat	1x10 reps	rest: 120s
Barbell Squat	1x8 reps	rest: 180s
Barbell Squat	1x5 reps	rest: 180s
Bodyweight Walking Lunge	4x10 reps	rest: 75s
Barbell Hip Thrust	3x10 reps	rest: 90s
Barbell Front Squat	3x12 reps	rest: 90s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Stationary Bike	1x10 reps • 900s	rest: 60s

Biceps + Triceps 8 exercises, 0 min

Dumbbell Bicep Curl	1x10 reps	rest: 120s
Dumbbell Bicep Curl	1x8 reps	rest: 120s
Dumbbell Bicep Curl	3x6 reps	rest: 180s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
Dumbbell Incline Curl	3x12 reps	rest: 90s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Spider Curl	3x10 reps	rest: 60s

Back 10 exercises, 0 min

Barbell Deadlift	1x12 reps	rest: 90s
Barbell Deadlift	1x10 reps	rest: 90s
Barbell Deadlift	3x5 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	2x10 reps	rest: 90s
T Bar Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	2x12 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 120s

Shoulders 10 exercises, 0 min

Barbell Military Press	1x12 reps	rest: 90s
Barbell Military Press	1x10 reps	rest: 90s
Barbell Military Press	1x8 reps	rest: 120s
Barbell Military Press	1x5 reps	rest: 180s
Barbell Shrug	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Rear Delt Row	4x12 reps	rest: 90s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 90s
Dumbbell Lateral Raise	2x10 reps	rest: 90s
Dumbbell Lateral Raise	2x6 reps	rest: 90s