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Dwayne “The Rock” Johnson’s Pain and Gain Bodybuilding Workout.

August 22, 2013 | 0 Comments
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Super dedication to nutrition and supplementation, combined with the following bodybuilding workout split allowed Dwayne “The Rock” Johnson to build and maintain extreme size and conditioning for his latest role in the movie "Pain & Gain".

Use the following 5 day split for 6 weeks.

Monday: Back

Tuesday: Shoulders

Wednesday: Rest

Thursday: Legs

Friday: Chest

Saturday: Arms

Sunday: Rest

For each exercise focus on maintaining proper form. For each workout ensure you are adding weight (progressive overload). Each set is a WORKING set, which means that you must FAIL between the given rep range for each set of each exercise. Can you SMELL what THE ROCK is cookin’?

Monday – Back

Close Grip Lat Pull Down: 4 sets of 8-10 reps

Wide Grip Lat Pull Down: 3 sets of 10-12 reps

One Arm Machine Row: 3 sets of 12-15 reps

Back Hyperextension: 4 sets of 15 reps

Tuesday – Shoulders

Overhead Dumbbell Press: 4 sets of 8-10 reps

Single Arm Dumbbell Laterals: 3 sets of 10-12 reps

Barbell Shrug: 4 sets of 8-10 reps

Cable Upright Row: 3 sets of 12-15*

Single Arm Cable Laterals: 3 sets of 12-15*

*Perform these exercises as a superset

Wednesday – Rest Day

Thursday – Legs

Hack Squat: 4 sets of 8-10 reps

Barbell Split Squat: 3 sets of 10-12 reps

Standing Calf Raise: 5 sets of 8

Lying Leg Curl: 3 sets of 12-15 reps*

Leg Extension: 3 sets of 12-15 reps*

*Perform these exercises as a superset

Friday – Chest

Incline Barbell Bench Press: 4 sets of 6-8 reps

Dumbbell Bench Press: 4 sets of 8-10 reps

Cable Crossover: 3 sets of 12-15 reps 

Bodyweight Chest Dips: 2 sets to failure*

Bodyweight Push Up: 2 set to failure*

*Perform these exercises as a superset

Saturday – Arms

Dumbbell Curl: 4 sets of 8-10 reps

Overhead Dumbbell Tricep Extension: 4 sets of 8-10 reps

Machine Preacher Curl: 3 sets of 12-15 reps 

Cable Tricep Pushdown: 3 sets of 12-15 reps

Single Arm Cable Curls: 3 sets of 15 reps*

Bodyweight Dips: 3 sets of 15 reps*

*Perform these exercises as a superset

Sunday – Rest

Finally, THE ROCK has come back to MassiveJoes.com!

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