The Rock Workout

Plan Details

The The Rock Workout routine by C.ladelljohnson is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

The Rock workout uses a pyramid structure. You start with a higher amount of reps, and a lower amoun... Read More

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)