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The Rock’s Weekly workout routine
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3 athletes joined
Program Description
Get Jacked with The Rock’s 2018 workout plan https://www.askmen.com/news/sports/the-rock-s-trainer-reveals-the-superstar-s-weekly-workout-routine.html
Program Overview
Level
Advanced
Goal
Bodybuilding, Athletics, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting, Powerlifting, Olympic Weightlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 21, 2024 05:56
Last Edited
Jun 10, 2024 01:49
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Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
20 Reps
20 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
20 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
20 Reps
@6
4
Cable Crossover
6 Sets
20 Reps
@6
5
Calf Raise (Bodyweight)
2 Sets
1 Set
50 Reps
50 Reps
@6
6
Standing Calf Raise
3 Sets
50 Reps
@6
7
Seated Calf Raise
3 Sets
50 Reps
@6
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
One Arm Bent Over Row
3 Sets
20 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@6
7
Hyperextension
3 Sets
20 Reps
@6
Day 3
1
Leg Extension
3 Sets
20 Reps
@6
2
Leg Press
3 Sets
50 Reps
@6
3
Single Leg Press
3 Sets
20 Reps
@6
4
Lunge (Dumbbell)
3 Sets
20 Reps
@6
5
Leg Curl
3 Sets
15 Reps
@6
6
Deadlift (Dumbbell)
3 Sets
12 Reps
@6
7
Side Plank
3 Sets
1 mins
@10
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
20 Reps
2
Standing Shoulder Press (Dumbbell)
5 Sets
20 Reps
3
Side Bend (Dumbbell)
5 Sets
20 Reps
4
One Arm Lateral Raise (Cable)
5 Sets
20 Reps
Day 5
1
Bicep Curl (Barbell)
5 Sets
20 Reps
2
Preacher Curl (Barbell)
5 Sets
20 Reps
3
Bicep Curl (Cable)
5 Sets
20 Reps
4
V-Handle Tricep Pushdown (Cable)
5 Sets
20 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
One Arm Bent Over Row
3 Sets
20 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@6
7
Hyperextension
3 Sets
20 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
20 Reps
20 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
20 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
20 Reps
@6
4
Cable Crossover
6 Sets
20 Reps
@6
5
Calf Raise (Bodyweight)
2 Sets
1 Set
50 Reps
50 Reps
@6
6
Standing Calf Raise
3 Sets
50 Reps
@6
7
Seated Calf Raise
3 Sets
50 Reps
@6
Day 3
1
Leg Extension
3 Sets
20 Reps
@6
2
Leg Press
3 Sets
50 Reps
@6
3
Single Leg Press
3 Sets
20 Reps
@6
4
Lunge (Dumbbell)
3 Sets
20 Reps
@6
5
Leg Curl
3 Sets
15 Reps
@6
6
Deadlift (Dumbbell)
3 Sets
12 Reps
@6
7
Side Plank
3 Sets
1 mins
@10
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
20 Reps
2
Standing Shoulder Press (Dumbbell)
5 Sets
20 Reps
3
Side Bend (Dumbbell)
5 Sets
20 Reps
4
One Arm Lateral Raise (Cable)
5 Sets
20 Reps
Day 5
1
Bicep Curl (Barbell)
5 Sets
20 Reps
2
Preacher Curl (Barbell)
5 Sets
20 Reps
3
Bicep Curl (Cable)
5 Sets
20 Reps
4
V-Handle Tricep Pushdown (Cable)
5 Sets
20 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
One Arm Bent Over Row
3 Sets
20 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@6
7
Hyperextension
3 Sets
20 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
20 Reps
20 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
20 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
20 Reps
@6
4
Cable Crossover
6 Sets
20 Reps
@6
5
Calf Raise (Bodyweight)
2 Sets
1 Set
50 Reps
50 Reps
@6
6
Standing Calf Raise
3 Sets
50 Reps
@6
7
Seated Calf Raise
3 Sets
50 Reps
@6
Day 3
1
Leg Extension
3 Sets
20 Reps
@6
2
Leg Press
3 Sets
50 Reps
@6
3
Single Leg Press
3 Sets
20 Reps
@6
4
Lunge (Dumbbell)
3 Sets
20 Reps
@6
5
Leg Curl
3 Sets
15 Reps
@6
6
Deadlift (Dumbbell)
3 Sets
12 Reps
@6
7
Side Plank
3 Sets
1 mins
@10
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
20 Reps
2
Standing Shoulder Press (Dumbbell)
5 Sets
20 Reps
3
Side Bend (Dumbbell)
5 Sets
20 Reps
4
One Arm Lateral Raise (Cable)
5 Sets
20 Reps
Day 5
1
Bicep Curl (Barbell)
5 Sets
20 Reps
2
Preacher Curl (Barbell)
5 Sets
20 Reps
3
Bicep Curl (Cable)
5 Sets
20 Reps
4
V-Handle Tricep Pushdown (Cable)
5 Sets
20 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
20 Reps
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
One Arm Bent Over Row
3 Sets
20 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@6
7
Hyperextension
3 Sets
20 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
20 Reps
20 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
20 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
20 Reps
@6
4
Cable Crossover
6 Sets
20 Reps
@6
5
Calf Raise (Bodyweight)
2 Sets
1 Set
50 Reps
50 Reps
@6
6
Standing Calf Raise
3 Sets
50 Reps
@6
7
Seated Calf Raise
3 Sets
50 Reps
@6
Day 3
1
Leg Extension
3 Sets
20 Reps
@6
2
Leg Press
3 Sets
50 Reps
@6
3
Single Leg Press
3 Sets
20 Reps
@6
4
Lunge (Dumbbell)
3 Sets
20 Reps
@6
5
Leg Curl
3 Sets
15 Reps
@6
6
Deadlift (Dumbbell)
3 Sets
12 Reps
@6
7
Side Plank
3 Sets
1 mins
@10
Day 4
1
Lateral Raise (Dumbbell)
5 Sets
20 Reps
2
Standing Shoulder Press (Dumbbell)
5 Sets
20 Reps
3
Side Bend (Dumbbell)
5 Sets
20 Reps
4
One Arm Lateral Raise (Cable)
5 Sets
20 Reps
Day 5
1
Bicep Curl (Barbell)
5 Sets
20 Reps
2
Preacher Curl (Barbell)
5 Sets
20 Reps
3
Bicep Curl (Cable)
5 Sets
20 Reps
4
V-Handle Tricep Pushdown (Cable)
5 Sets
20 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
20 Reps