The Rock’s Weekly workout routine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 12 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 2 | One Arm Bent Over Row | 3 | 20 reps | @6 |
| 3 | Lat Pulldown | 1 | 12 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 4 | Seated Row (Cable) | 1 | 12 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 5 | Standing Pullover (Cable) | 1 | 12 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 6 | Abs Crunch (Bodyweight) | 3 | 20 reps | @6 |
| 7 | Hyperextension | 3 | 20 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 20 reps | — |
| 2 | 20 reps | @6 | ||
| 2 | Bench Press (Dumbbell) | 3 | 20 reps | @6 |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 20 reps | @6 |
| 4 | Cable Crossover | 6 | 20 reps | @6 |
| 5 | Calf Raise (Bodyweight) | 2 | 50 reps | @6 |
| 1 | 50 reps | — | ||
| 6 | Standing Calf Raise | 3 | 50 reps | @6 |
| 7 | Seated Calf Raise | 3 | 50 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 20 reps | @6 |
| 2 | Leg Press | 3 | 50 reps | @6 |
| 3 | Single Leg Press | 3 | 20 reps | @6 |
| 4 | Lunge (Dumbbell) | 3 | 20 reps | @6 |
| 5 | Leg Curl | 3 | 15 reps | @6 |
| 6 | Deadlift (Dumbbell) | 3 | 12 reps | @6 |
| 7 | Side Plank | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Rock’s Weekly workout routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Rock’s Weekly workout routine is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Rock’s Weekly workout routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
