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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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Front Delts
9.9%
Chest
9.4%
Triceps
9.3%
Middle Delts
8.4%
Quadriceps
8.1%
Lats
7.1%
Upper Back
6.8%
Abs
6.5%
Hamstrings
6.4%
Glutes
5.4%
Calves
5%
Forearms
2.6%
Lower Back
2.4%
Rear Delts
1.1%
Abductors
0.3%
Adductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
-