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The Rock’s Weekly workout routine

by Stephen White
5 athletes joined
5.0
(1 rating)

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 18, 2025 10:53

Summary

Unleash your inner powerhouse with The Rock’s Weekly Workout Routine! Over the course of 4 weeks, you’ll train five days a week, focusing on targeted muscle groups each session. This program combines strength-building exercises like dumbbell presses and bodyweight pull-ups, ensuring you build muscle and improve endurance. With a full gym setup, you’ll have the tools to sculpt your physique and push your limits. Get ready to elevate your fitness game and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
One Arm Bent Over Row
3
20 reps
RPE 6
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
7
Hyperextension
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
One Arm Bent Over Row
3
20 reps
RPE 6
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
7
Hyperextension
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
One Arm Bent Over Row
3
20 reps
RPE 6
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
7
Hyperextension
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
One Arm Bent Over Row
3
20 reps
RPE 6
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
7
Hyperextension
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
20 reps
-
RPE 6
2
Bench Press (Dumbbell)
3
20 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
20 reps
RPE 6
4
Cable Crossover
6
20 reps
RPE 6
5
Calf Raise (Bodyweight)
2
1
50 reps
50 reps
RPE 6
-
6
Standing Calf Raise
3
50 reps
RPE 6
7
Seated Calf Raise
3
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
20 reps
-
RPE 6
2
Bench Press (Dumbbell)
3
20 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
20 reps
RPE 6
4
Cable Crossover
6
20 reps
RPE 6
5
Calf Raise (Bodyweight)
2
1
50 reps
50 reps
RPE 6
-
6
Standing Calf Raise
3
50 reps
RPE 6
7
Seated Calf Raise
3
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
20 reps
-
RPE 6
2
Bench Press (Dumbbell)
3
20 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
20 reps
RPE 6
4
Cable Crossover
6
20 reps
RPE 6
5
Calf Raise (Bodyweight)
2
1
50 reps
50 reps
RPE 6
-
6
Standing Calf Raise
3
50 reps
RPE 6
7
Seated Calf Raise
3
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
20 reps
-
RPE 6
2
Bench Press (Dumbbell)
3
20 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
20 reps
RPE 6
4
Cable Crossover
6
20 reps
RPE 6
5
Calf Raise (Bodyweight)
2
1
50 reps
50 reps
RPE 6
-
6
Standing Calf Raise
3
50 reps
RPE 6
7
Seated Calf Raise
3
50 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6
2
Leg Press
3
50 reps
RPE 6
3
Single Leg Press
3
20 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Deadlift (Dumbbell)
3
12 reps
RPE 6
7
Side Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6
2
Leg Press
3
50 reps
RPE 6
3
Single Leg Press
3
20 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Deadlift (Dumbbell)
3
12 reps
RPE 6
7
Side Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6
2
Leg Press
3
50 reps
RPE 6
3
Single Leg Press
3
20 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Deadlift (Dumbbell)
3
12 reps
RPE 6
7
Side Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
RPE 6
2
Leg Press
3
50 reps
RPE 6
3
Single Leg Press
3
20 reps
RPE 6
4
Lunge (Dumbbell)
3
20 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Deadlift (Dumbbell)
3
12 reps
RPE 6
7
Side Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
20 reps
-
2
Standing Shoulder Press (Dumbbell)
5
20 reps
-
3
Side Bend (Dumbbell)
5
20 reps
-
4
One Arm Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
20 reps
-
2
Standing Shoulder Press (Dumbbell)
5
20 reps
-
3
Side Bend (Dumbbell)
5
20 reps
-
4
One Arm Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
20 reps
-
2
Standing Shoulder Press (Dumbbell)
5
20 reps
-
3
Side Bend (Dumbbell)
5
20 reps
-
4
One Arm Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
20 reps
-
2
Standing Shoulder Press (Dumbbell)
5
20 reps
-
3
Side Bend (Dumbbell)
5
20 reps
-
4
One Arm Lateral Raise (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
20 reps
-
2
Preacher Curl (Barbell)
5
20 reps
-
3
Bicep Curl (Cable)
5
20 reps
-
4
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
5
Tricep Rope Push Down (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
20 reps
-
2
Preacher Curl (Barbell)
5
20 reps
-
3
Bicep Curl (Cable)
5
20 reps
-
4
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
5
Tricep Rope Push Down (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
20 reps
-
2
Preacher Curl (Barbell)
5
20 reps
-
3
Bicep Curl (Cable)
5
20 reps
-
4
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
5
Tricep Rope Push Down (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
20 reps
-
2
Preacher Curl (Barbell)
5
20 reps
-
3
Bicep Curl (Cable)
5
20 reps
-
4
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
5
Tricep Rope Push Down (Cable)
5
20 reps
-
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
-