'THE ROCK' WEEKLY WORKOUT
“Blood, Sweat, and Respect. First two you give. Last one you earn. ”
-DWAYNE "THE ROCK" JOHNSON
1
• Running 30-50 minutes – outside or on a treadmill • Barbell Walking Lunge – 4 sets x25 reps • Leg Press – 4 sets x 25 reps • Leg Extensions – 3 sets x 20 reps • Barbell Squats – 4 sets x 12 reps • Hack Squats – 4 sets x 12 reps • Romanian Deadlift – 4 sets x 10 reps • Seated Leg Curls – 3 sets x 20 reps • Thigh Abductor – 4 set x 12 reps
DAY
legs
2
• Running 30-50 minutes – outside or on a treadmill • Wide-Grip Lat Pulldown – 4 sets x 12 reps • Bent Over Barbell Row – 4 sets x 12 reps • One Arm Dumbbell Row – 4 sets x 12 reps • Barbell Deadlift – 3 sets x 10 reps • Pull-Ups – 3 sets • Dumbbell Shrug – 4 sets x 12 reps • Inverted Row – 3 sets • Hyperextension – 4 sets x 12 reps
DAY
back
3
• Running 30-50 minutes – outside or on a treadmill • Dumbbell Shoulder Press – 4 sets x 12 reps • Standing Military Press – 4 sets x 12 reps • Front Dumbbell Raise – 4 sets x 12 reps • Side Lateral Raise – 4 sets x 12 reps • Reverse Machine Flyes – 4 sets x 15 reps • Seated Bent Over Rear Delt Raise – 4 sets x 12 reps
DAY
shoulders
4
• Running 30-50 minutes – outside or on a treadmill • Dumbbell Bicep Curl – 4 sets x 15 reps • Hammer Curls – 4 sets x 15 reps • Spider Curl – 4 sets x 12 reps • Triceps Pushdown – 4 sets x 15 reps • Overhead Triceps – 3 sets x 15 reps • Hanging Leg Raise – 4 sets x 20 reps • Rope Crunch – 4 sets x 20 reps • Russian Twist – 4 sets x 20 reps
DAY
arms/abs
5
• Running 30-50 minutes – outside or on a treadmill • Barbell Walking Lunge – 4 sets x 25 reps • Leg Press – 4 sets x 25 reps • Leg Extension – 3 sets x 20 reps • Barbell Squat – 4 sets x 12 reps • Hack Squat – 4 sets x 12 reps • Romanian Deadlift – 4 sets x 10 reps • Seated Leg Curl – 3 sets x 20 reps • Thigh Abductor – 4 sets x 12 reps
DAY
legs
6
• Running 30-50 minutes – outside or on a treadmill • Barbell Bench Press, medium grip – 4 sets x 12 reps • Incline Dumbbell Press – 4 sets x 12 reps • Dumbbell Bench Press – 4 sets x 12 reps • Flat Bench Cable Flyes – 4 sets x 15 reps • Incline Hammer Curls – 4 sets x 12 reps • Dips, Chest Version – 4 sets x 10-12 reps
DAY
chest
7
A much-needed day of rest. Let your body heal and then get back at it next week.
DAY
rest