The Rock Workout Routine To Get Big Fast! 

October 8, 2020

By Troy Adashun


Welcome to The Rock workout & diet plan for getting big fast! Inside you are going to find HD videos of The Rock's favorite exercise with sets & reps given!

The Rock is known for being massive, so today I wanted to share with you some of his workout routines that are staples in his mass building workout. 

The goal of this article is to give you a taste of some of his go to routines for every single muscle group so you can try them out and add some new mass building workouts to your routine.

If you enjoyed The Rock Workout plan, make sure to check out The Rock Diet For Getting Huge In A Hurry!

Let’s dive into The Rock’s individual workout plans for getting huge!

The Rock Workout - Chest Day

Dwayne The Rock Johnson has an absolute killer chest workout, and if you are a guy struggling to bring up your chest this workout routine will surge you past your genetic potential.

Dwayne The Rock Johnson’s chest workout for mass is a combination of heavy eccentric overload movements, and high repetition training that forces him to channel his “mind-muscle” connection and ignite metabolic stress, which coincides with the 3 Science backed ways your body builds muscle.

This type of workout regimen allows you to get the best of both worlds when building muscle mass and is also a staple in the balloon method workouts that maximize the only 3 ways your body builds muscle.

The Rock’s trainer explained the power of these 2 training regimens in a recent interview.

He said that “Eccentric Overload” training helps you build pure slabs of mass when you combine it with heavy weight training. Eccentric overload training simply means that you are going down on each repetition to a full count of 3 seconds. 

The thing that most guys don’t realize is that on the way down you actually create healthier micro-tears than on the repetition where you come up. For example – take the Incline bench press exercise, a staple in The Rock’s workout regimen.

The Rock will go down for a full 3 seconds on each repetition on the incline bench press – and then explode back up. Most guys throw the weight down on their chest as fast as possible using momentum to lift it back up (this is what we call “ego lifting” – but The Rocks a lighter weight he can control throughout the movement and goes down to a full count 3 seconds.

The other portion of Dwayne Johnson’s chest workout involves high repetition “shaper” movements that force him to channel his “mind-muscle” connection. This is a really powerful way to train and he makes sure to keep his repetition range in the 15-20 range for all of these sets with short rest time.

The combination of short rest time + high repetitions allows you to build more nuclei in the muscle cell – which gives the muscle more potential to grow and expand to its full potential. Many guys looking to build mass shy away from these types of exercises and high rep ranges – but if The Rock can pull it off looking like an absolute monster we should try it out as well!

Try this chest routine on your next chest day, and strive to do this workout 4-5 times per month to bring up your chest and develop awesome upper body aesthetics like Dwayne “The Rock” Johnson.

Dwayne “The Rock” Johnson Chest Workout Routine

The first portion of his chest workout involves the combination of heavy lifting + eccentric overload training.

He starts off his chest day with 3 heavy compound lifts and forces himself to add weight to each exercise each workout. 

#1 Incline Barbell Bench Press
Sets 5
Reps 4-6
Rest Time 2 minutes
Pace 3 seconds on the way down, Explosive on the Way Up

As you should know, free weights are your top priority when the task at hand is creating maximum overload.

For this second overload exercise, we’re utilizing the incline angle and the intensity that a barbell offers.

The incline angle allows for better activation of the clavicular head of the pectoralis major (Upper chest).

Pressing exercises done under this angle must not be neglected, given that we are looking for good overall development.

Note that the optimal upper-chest activation angle forms at 45 degrees or slightly higher.

If you go way higher than that, you’ll activate the shoulders more and it pretty much won’t be a bench press anymore, more so than a shoulder press.

execution

  1. 1
    Setup the barbell so that the threads in the middle are right at the center of the backrest of the bench
  2. 2
    Lie down and grab the bar wider than shoulder width, with the thumb going over the bar (Very important! Avoid using suicide grip)
  3. 3
    Un-rack the barbell and bend elbows slightly, out of lockout to avoid excessive tricep activation
  4. 4
    Let the bar go down to the upper portion of your chest, slowly
  5. 5
    Without resting the bar on your chests, pause for a split second at the bottom
  6. 6
    Push up explosively, contracting the chest up top, with no elbow lockout
Note that you can go really heavy on this exercise, as long as you maintain constant tension and proper exercise execution.

#2 Decline Barbell Bench Press
Sets 5
Reps 4-6
Rest Time 2 minutes
Pace 3 seconds on the way down, Explosive on the Way Up

Finally, to round out your lower chest training you have the decline barbell bench press.

This common exercise using the decline bench is a classic standby for most guys when it comes to training the lower chest.

execution

  1. 1
    Lie down on the decline bench
  2. 2
    Grab the barbell wider than shoulder width
  3. 3
    Un-rack the barbell and keep it over your chest with elbows slightly bent
  4. 4
    Let the barbell go down slowly to the lower chest
  5. 5
    Without letting the bar rest completely at the bottom, push it back up explosively
  6. 6
    Contract the chest up top
  7. 7
    Repeat

As it is a barbell bench variation, you can lift heavier on this one but don’t let the weight get so heavy that it ruins your mind-muscle connection.

You do still want those lower chest muscles driving the weight up with each rep so if it begins to feel more like a full body effort, that’s your sign you’ve gone too far.

Back off the weight and you should feel the target muscles better.

Add these seven lower chest exercises to your workout routine, doing at least a couple per session and you will be on the way to maximizing your development.

Don’t become just another ‘bench presser’ in the gym.

While having a strong chest is impressive, having a truly developed chest where both the upper and lower regions are fully defined is more so.

#3 Dumbbell Bench Press
Sets 5
Reps 4-6
Rest Time 2 minutes
Pace 3 seconds on the way down, Explosive on the Way Up

Odds are, you generally start your chest workouts with this exercise.

But to finish off a dumbbells-only workout, you can aslo utilize it as a compound, heavy finisher.

The goal – Going as heavy as possible for 4 sets in the 6-8 rep range.

This range will stimulate both myofibrilar and sarcoplasmic hypertrophy.

The first one, responsible for strength gains and the second one, for bulk-muscle, bodybuilder-like growth.

execution

  1. 1
    Grab a pair of dumbbells and lie down on the flat bench press
  2. 2
    Keep the dumbbells above your chest with elbows slightly bent
  3. 3
    Keep head rested and let the dumbbells go down to the outer sides of your lower pecs
  4. 4
    Once you feel a good stretch at the bottom, push up explosively
  5. 5
    Contract the chest up top without locking out the elbow

Want to know how much The Rock can bench press so you can challenge yourself to lift as much as the box office champ? Dwayne can bench press about 450 lbs. and does 315 lbs. on his sets of incline bench press eccentric training!

The 2nd portion of his chest workout is all about high repetition + short rest time training known as “nuclei overload” training. Nuclei Overload training is one of the most powerful forms of training because increases the amount of nucleus in the muscle cell is the fastest track to surging through your genetic potential.

Here are the 3 Exercises he does on Chest day! (Do these after eccentric overload training)

#1 Dumbbell Pullover
Sets 4
Reps 15-20
Rest Time 45 seconds

No dumbbell chest workout would be complete without a pull over. For this exercise, you’ll do a drop set, doing a pullover to the point of mid-chest level and then doing a set of pull-overs where you stop just past the head. This is what will help to really activate the upper chest, allowing for that micro focus on the muscle fibers.

Aim for 8-10 reps total of each range of motion, doing two sets and taking 75 seconds of rest between each set.

#2 Low to High Cable Flys
Sets 4
Reps 15-20
Rest Time 45 seconds

This exercise reverses the position you’re using with the cables and now rather than pushing down, you’re pulling up.

As you might imagine, that is going to change the nature of the stress being placed on the chest, putting more emphasis on the upper chest instead of the lower.

execution

  1. 1
    Stand in the middle of the cable machine
  2. 2
    Grab both lower pulleys and keep them to the sides of the hips
  3. 3
    Lift the handles up and contract the chest up top
  4. 4
    Go back down and repeat, alternating between arms – Left over right, right over left

#3 Incline Cable Fly
Sets 3
Reps 20-25 (Complete Burn Out)
Rest Time 30 seconds

The great thing about using cables when doing your chest exercises is that you can keep greater muscle tension on that chest throughout the entire movement, thus eliciting better overall gains.

By using an incline bench, you’ll be adjust the angle in which the chest is being worked and help ensure maximum stress is placed on that inner chest muscle.

execution

  1. 1
    Place a bench in the middle of a double-sided cable machine
  2. 2
    Adjust the bench to an incline, 45-degree angle
  3. 3
    Grab both handles and lie down on the bench comfortably
  4. 4
    Keep the arms above the chest with elbows slightly bent
  5. 5
    Puff up the chest slightly, then open up the arms and stretch the pectoral muscles
  6. 6
    Explode on the way up, closing the arms and contracting the chest

Focus on squeezing the cables together as you perform this movement and avoid taking the arms too far down on the decent or you’ll lose the tension being placed on the chest muscle.

Avoid going too heavy on this one or you’ll be calling your biceps and shoulders into play.

We just want the focus to be on the chest muscle only.

Aim for 15 reps per set.

This is the complete Dwayne Johnson chest workout routine for mass! Not only will this routine get you much stronger, but it will help you sculpt every section of your chest for a massive upper body like The Rock!

Dwayne The Rock Johnson Arm Workout for Massive Pythons!

You have to eat big to get big. The workouts are great but you need to be in a calorie surplus to get big fast!

Dwayne The Rock Johnson has one helluva arm workout, and it's no surprise he has massive 20 inch arms.

This arm workout is so intense that we only recommend you do it 1-2x per week so you can allow your body to get optimal rest. Believe it or not The Rock hasn’t always had massive arms, and he considers it one of his weak points.

In the next section we are going to give you the exact Arm workout routine that he does, as he trains biceps and triceps on the same day.

If your arms are your genetic weak point you should make a point to train them by themselves just like this, smashing biceps and triceps back to back.

Ready to dive into his insane arm workout routine? Let’s dive right in!

Dwayne The Rock Johnson Arm Workout Routine (Biceps + Triceps)

Here is the “Suns Out, Guns Out” arm day workout you have been waiting for!

Dwayne Johnson’s arm day was all about creating maximum tension and keeping the rest times really short. His arm workout routine would consist of 30-45 second rest periods and sets in the 8-12 repetition range.

He would also superset a variety of bicep and triceps exercises since they are opposing muscle groups.

If you are struggling to bring up your arms try doing more biceps and triceps supersets to shock the arms into growth and give your body a different type of overload. 

#1 Barbell Curl
Sets 3
Reps 8-12
Rest Time 45 seconds

We’ve said it before and we’ll say it again – If you want REAL gains, it doesn’t get better than heavy, compound bicep exercises.

The barbell curls offer just that, as they are an exercise that is worth including, if your goal is having bigger arms.

However, it is also a move that is commonly done wrong.

What you want to do is have a grip, slightly wider than shoulder width and keep the upper arm static.

That is, if you want to target the short head. If however, you want to gain some peaks, go for a more narrow grip.

execution

  1. 1
    Load the barbell and grab it slightly wider than shoulder width
  2. 2
    Stand up straight and look forward
  3. 3
    Curl the barbell up, without letting the elbows go forward
  4. 4
    Squeeze the biceps up top and slowly return down on the negative phase
Note: Don’t curl all the way up to the shoulders, as that will take away from the biceps’ tension. Instead, stop around mid-chest level and hold the peak flexion there.

#2 Dumbbell Overhead Tricep Press
Sets 3
Reps 8-12
Rest Time 45 seconds

The dumbbell overhead tricep extension is one of the best tricep mass builders on the planet. The key to this tricep move is to try to keep your elbows from flaring out on the eccentric portion of the rep, aka when you lower the weight. 

At the very start of the exercise make sure to angle the dumbbell back towards the area your spotter would be standing, and not start the move with the weight directly over your head.

Watch the video above carefully to see the starting position and a full set in action. I recommend that you perform 5 sets in the 8-12 rep range and do this move on an arm day or on a push workout day.

#3 Overhead Rope Tricep Extension
Sets 3
Reps 10-15
Rest Time 45 seconds

The overhead rope tricep extension is a great tricep move to build mass on your arms. This tricep exercise favors the long head of the triceps, which helps your arms look wider from the back and bigger overall.

This tricep exercise requires a cable machine. Watch the video above carefully for exact form!

execution

  1. 1
    Set the cable at the highest or near highest position
  2. 2
    Grab the rope and take a step out
  3. 3
    Stagger your feet so one foot is in front of the other
  4. 4
    Keep your elbows in as you bring the rope overhead
  5. 5
    Press directly out in front of you turning the wrist out as you extend out
  6. 6
     Come back slow and controlled each rep
  7. 7
    Aim for 8-12 reps per set with short rest times

#4 Weighted Dips
Sets 3
Reps  8-12 on each portion of the superset
Rest Time 45 seconds

If you want activation in your lower chest, this exercise is top rated.

Skip it at your own risk. Chances are you’ve done these before so you don’t need me to tell you much about them.

All I can say is get them in. I like starting all my chest workouts with weighted dips as a primer for what’s to come and to ensure that I’m never skipping over them because I’m just too tired to get it done.

execution

  1. 1
    Wrap a weighted belt around your waist
  2. 2
    Get up on the parallel bar
  3. 3
    Bend elbows slightly to drive the tension through  the chest, shoulders and triceps
  4. 4
    Dip down slowly, stretching the chest
  5. 5
    Push back up explosively, contracting the chest

Note that you should avoid locking out the elbows at the top.

I recommend doing 3 sets total of 8-12 reps for weighted dips.

You’ll want to go heavy enough on this exercise that you do feel the muscles working hard, but not so heavy that you begin to let the triceps start taking over.

This is a common mistake that is made far too often by many guys.

While you always will get some tricep activation, remember this is a chest exercise not a tricep one.

#5 Supinated Bicep Curls
Sets 3
Reps  10-12 each set
Rest Time 20 seconds

Note that we are focusing on a prominent supination to allow for maximum long head activation at the peak flexion of the movement.

To further optimize the movement, we lock the elbows to the sides and avoid inertial movements to help us on the way up.

Remember – The more tension and activation to the biceps, the better.

execution

  1. 1
    Grab a pair of dumbbells and keep them by your sides
  2. 2
    Start in a supinated position and keep torso straight and stable
  3. 3
    Curl one of the dumbbells up, further supinating the wrist and contracting the biceps prominently
  4. 4
    Go down slowly on the eccentric phase and contract the triceps at the bottom while stretching the biceps
  5. 5
    Repeat the same thing on the opposite side
Note: You must not use inertial movements, nor should your elbow move forward. Go for maximum tension on the biceps.

#6 Dumbbell Hammer Curls
Sets 3
Reps  6-8
Rest Time 1 minute

The dumbbell hammer curl is one of the incredibly popular arm exercises that’s great for hitting the inner bicep head as well as the brachialis.

The key point to remember when doing this exercise is to ensure that you lock the elbows into the sides while you perform the exercise, which will help prevent you from swinging the weight upwards, using momentum to guide the force.

execution

  1. 1
    Grab a pair of dumbbells
  2. 2
    Keep the dumbbells by your sides with the palms facing the torso
  3. 3
    Hammer the left dumbbell up without rotating the wrist
  4. 4
    Contract the upper arm up top
  5. 5
    Go back down slowly
  6. 6
    Repeat on the opposite side
  7. 7
    Alternate between sides

It’s also wise to think of squeezing the pinky around the bar while performing each rep, which will help you hit maximum muscle activation as well.

Dumbbell hammer curls can be done with both hands at the same time, or each hand individually in an alternating fashion if preferred.

#7 Tricep Pressdown
Sets 4
Reps  12-15
Rest Time 45 seconds

The tricep press-down is one of the best exercises on the planet for building horse-shoe triceps. Sadly most lifters perform this exercise wrong, so listen up so that you are not 1 of them!

The biggest mistake most lifters make on this exercise lies in the hands and wrist as you extend the bar down. The best way to activate the triceps when you press down is trying to keep your wrist straight and lock your hand into place so your wrist doesn't bend back at all.

Make sure you watch the video above of me performing the tricep press-down and it will make sense. This is one of those tricep exercises that I think is really important to have a mind-muscle connection on, and go slow and controlled in the 10-12 rep range on your working sets.

Go heavy and make sure that you fail in the 10-12 rep range for ideal hypertrophy!

execution

  1. 1
    Grab an EZ bar and take your hands on the outer ridges.
  2. 2
    Keep a normal foot stance and relax your lower body with knees slightly bent
  3. 3
    When you set up, take 1-2 small steps back
  4. 4
    think about pressing the EZ bar not only down but also slightly forward
  5. 5
    keep your palms locked and your wrist straight. don't let your wrist bend
  6. 6
    Focus at the peak of the rep to get a nice hard tricep squeeze
  7. 7
    Go back slow and controlled on the eccentric portion

If you want to build your triceps and every other muscle as fast as scientifically possible, make sure you are using the Balloon Method.

The Balloon Method is the style of workout used in the SuperHuman Muscle program, responsible for thousands of fast muscle building transformations including hard gainers.

 No matter what your fitness level, the Balloon Method is the first workout that maximizes the 3 science backed ways your body builds muscle in less than 40 minutes a workout and it makes your workouts more intense and a lot more fun. 

 Click Here to learn more about the SuperHuman Muscle program and see the jaw dropping muscle building transformations!

This is the complete Dwayne “The Rock” Johnson “Suns out, Guns Out” arm workout routine. If you follow this routine you will be able to add on at least 1 full inch to your arms in as little as a few months.

Dwayne ‘The Rock’ Johnson Leg Workout Routine for Wheels of Steel

Although The Rock is known for having massive arms and a gigantic chest, its his Leg workout routine that really sets him apart. Even if you are a guy that only cares about the beach body muscle groups (chest, abs, and arms) – your legs play a vital role in helping to increase your anabolic hormones and build a rock solid foundation.

The Rock has some impressive leg day strength numbers, and has been a lower body workout machine ever since his workout days at Miami when he was training for the NFL. 

Dwayne The Rock Johnson Leg Workout Routine for Mass

Here is the Dwayne ‘The Rock’ Johnson leg day workout routine! Make sure you challenge yourself throughout this workout and go heavy AF!

Your legs are one of the most important muscle groups in your body, and going heavy on classic leg day movements will help your body secrete more anabolic hormones.

#1 Barbell Squat
Sets 5
Reps  6-8
Rest Time 90 seconds

You really can’t beat the squat when it comes to building your lower body and giving your fitness a boost.

Squats are going to target your quads, hip flexors, as well as the glutes, while also bringing your core muscles into play as they contract to keep you balanced.

I recommend that you perform a wide variety of rep ranges on this exercise, but if you are a beginner stick to sets in the 6-10 rep range. You should be doing at least 5 sets of squats per week at the minimum as it's arguably the most important compound exercise for building your foundation. 

execution

  1. 1
    Rack a bar at about shoulder height
  2. 2
    Get under the bar, placing it in the middle of your traps
  3. 3
    Un-rack the bar and take a step back
  4. 4
    Place feet at shoulder width, toes pointing out slightly
  5. 5
    Keep torso straight, head looking forward and knees slightly bent
  6. 6
    Squat down slowly, until your legs are parallel to the ground
  7. 7
    Explode on the way up, without locking out the knees
  8. 8
    Repeat the movement pattern

This exercise is the king of leg exercises because it’s a test of your strength, endurance, as well as mental tenacity.

Make no mistake, this is no sissy exercise. If you’re doing heavy back squats, you’ve earned your place in the gym.

 I recommend varying your rep range on this move and changing up your weights as well.

Anywhere from 4-12 reps works depending on what you want to focus on that day.

Keep track of the weight and reps you do so you can change it up over time, adjusting something upwards so you’re making progress each and every workout.

Note: Don’t expect the weight to constantly go up. Some days, you’ll need to focus on adding more volume instead. Aim to do it fresh in your workout for maximum performance

#2 Leg Press
Sets 5
Reps  6-8
Rest Time 90 seconds

As a replacement to the squat or simply to complement that major compound exercise, the leg press is a fantastic move to bring into your arsenal.

This one of the top 10 leg exercises will hit your quads, hamstrings, and glutes and will allow for excellent power generation.

execution

  1. 1
    Sit down on the leg press and lie back
  2. 2
    Rest your head and back
  3. 3
    Press the butt into the seat pad and the back into the back pad
  4. 4
    Grab the handles and place the feet on the platform at shoulder width
  5. 5
    Un-rack the platform and take the initial position, where your legs are slightly bent at the knees
  6. 6
    Let the platform go down slowly, maintaining tension on the legs
  7. 7
    Once the legs are at a 90-degree angle, push the platform to the initial position

When doing the leg press, be sure to keep the back pressed flat into the back pad at all times (never let the low back round as you drive the weight up) and go as low down as you can go.

Drop sets are especially effective on this exercise, so try stripping one plate off the machine after each set.

Do a few of 10-15 on these with little rest in between and you'll really feel it burning.

#3 Leg Extension
Sets 4
Reps  12-15
Rest Time 90 seconds

Isolation exercises aren't typically regarded as huge mass builders, but a leg extension done to the point of exhaustion is excellent for stimulating hypertrophy and also bringing out more muscle shape and definition.

execution

  1. 1
    Sit on the leg extensions machine
  2. 2
    Get your legs under the pads right above the ankles
  3. 3
    Grab the handles and rest your back and head
  4. 4
    Extend the legs up, contracting the quads
  5. 5
    After a brief pause at the peak contraction, go back down slowly
  6. 6
    Repeat the movement pattern

Do this one for high reps and it'll certainly have your muscles screaming.

The leg extension is going to strictly target the quad muscles while all the other lower body muscles get to have a rest.

Because this exercise is less demanding on your central nervous system compared to the other compound moves, you can add some intensity building techniques into the protocol.

For instance, try a T30-45 set, meaning you’ll ditch counting reps and instead, do as many as you can in 30 or 45 seconds. Beware you will feel the lactic acid burn with this protocol.

Or, you can try a mirror rep drop set. Do your first set, drop the weight by 30% and then do a second set after that. Aim for 8-10 reps per set when doing this set-up.

You can also change the direction you're pointing your toes in order to change the nature of the stimulus on the muscle tissue.

Point the toes out to work the inner quad, in to work the outer quad, or straight to work the quad head on.

#4 Stiff Leg Deadlift
Sets 3
Reps  15
Rest Time 90 seconds

As great as squats are for your workout routine, no lower body session would be complete without some sort of deadlift added into the mix and the stiff lead deadlift is a great variation to target the hamstrings and glutes. The hamstrings and gluteus muscle are 2 of the largest muscles in your entire body, and sadly many lifters overlook this exercise. 

Squats put a lot of emphasis on the quad muscles, while deadlifts hit the posterior chain to a larger degree. By doing a stiff leg deadlift you are able to target the hamstrings and glutes more effectively.

Having both in your program ensures you are building a well-rounded body and aren't going to be at risk for any muscular weaknesses.

The stiff leg deadlift performed with dumbbells is a great hamstring exercise that builds bigger, stronger and less injury prone hamstrings. 

The key with this exercise is in the execution, so be sure to watch the video carefully and follow the execution steps laid out below. I recommend that this hamstring exercise become a staple in your workout routine. You should be training your hamstrings just as often as you train your quads to prevent any muscular imbalances.

Try adding in 5-10 sets per week of the dumbbell stiff leg deadlift. This exercise is featured throughout the SuperHuman Muscle 12 week program as well because of how effective of a mass building movement it is.

execution

  1. 1
    Grab a pair of dumbbells
  2. 2
    Step with your feet closer than shoulder width
  3. 3
    Keep the dumbbells by your sides
  4. 4
    Maintain a straight torso and slightly bent knees
  5. 5
    Bend over slowly, stretching the hamstrings
  6. 6
    Go back up, driving the movement through the hips
  7. 7
    Contract the glutes up top and repeat

A dumbbell stiff leg deadlift is great for helping to work the hamstrings, glutes, and lower back and can be done quickly and easily as there's no barbell to set up.

To really reap maximum gains from this move, you want to lower the weight down in a slow and controlled manner until you feel a good stretch on the hamstrings.

Watch as you do this move that you aren’t rounding your back out.

If anything, it should remain relatively flat or even arched as you execute the movement.

Do 8-10 reps per set, focusing on taking the weight heavier on this exercise.

#5 Dumbbell Walking Lunge
Sets 3
Reps  10-12
Rest Time 90 seconds

This exercise is fantastic for helping to hit your quads, hamstrings, and glutes and will certainly give your cardiovascular system a boost.

If you're someone who shuns traditional cardio, try doing a set of walking lunges across the room for your HIIT. It'll be just as effective.

execution

  1. 1
    Grab a pair of dumbbells and keep them by your sides
  2. 2
    Step with your feet at shoulder width
  3. 3
    Keep the torso straight and take a big step forward
  4. 4
    Lunge down without bending over
  5. 5
    Go back up and immediately take a big step with the opposite leg
  6. 6
    Repeat the movement and alternate between legs

Quite simply, you can’t go wrong with dumbbell walking lunges.

If you want mass, this is sure to do it. Be forewarned, this is also going to give you a great cardio workout as well.

You’ll be gasping for air after each set is completed.

As dumbbell walking lunges are typically done as more of an endurance-based exercise, do consider taking your rep range a bit higher on this move.

Aim for 8-10 reps per leg when doing this exercise, totalling 20 sets before resting.

You’ll be hitting just about every single muscle in the lower body – the quads, hamstrings, glutes, and even the calves to some degree.

Make sure that when doing these, you aren’t leaning too far forward but instead, maintain a nice neutral position with your spine.

By leaning backward ever so slightly, you'll place more emphasis on the glute muscles, helping them become more developed.

This leg exercise can be brutally effective and equally as painful if done right, but persist and you will be rewarded.

Dwayne The Rock Johnson Back Day Workout for a Thick and Muscular Back

Increasing the strength you can “pull” with is a great way to sculpt bigger arms, thicker shoulders, and bigger traps.

Dwayne The Rock Johnson is known for having a giant chest and huge biceps – but its his back day that really sets his physique apart. If you look at The Rock’s physique, he has giant cobra traps and a very wide and muscular V shaped back which makes you look like an absolute monster with your shirt off!

Developing an aesthetic and powerful physique is the goal of most guys, but yet most don’t realize it's your upper lats and back muscles that give you that “V shape.”

If you want to become an anabolic machine and develop a wide V shaped aesthetic physique pay close attention and follow The Rock’s back day workout routine below.

Dwayne “The Rock” Johnson Pull Day Workout Routine

#1 Barbell Row
Sets 3
Reps  8-12
Rest Time 90 seconds

This horizontal pulling exercise is one of the pillars to back development.

Remember that each and every joint and its muscles can move through a variety of angles.

The barbell row can be done either with a free-weight barbell, or on a smith machine.

Note that the smith machine barbell row will give MASSIVE activation of the lats, mainly because the barbell is fixed and it doesn't allow you to jerk the weight as a barbell would.

execution

  1. 1
    Load the smith machine and place the bar at the lowest pin
  2. 2
    Place feet at shoulder width for stability and bend knees slightly
  3. 3
    Stand behind the bar and grab it at shoulder width, with an underhand grip
  4. 4
    Un-rack the bar and bend over until your torso is pretty much parallel to the ground
  5. 5
    Without moving the torso up whatsoever, row the barbell to the lower portion of your abdomen
  6. 6
    Keeping elbows closer to your torso, contract the back up top
  7. 7
    Go back down slowly

#2 Underhand Grip Barbell Row
Sets 3
Reps  8-12
Rest Time 90 seconds

To really dial in on your lats and mid-back, the underhand grip barbell rows is a superior choice when it comes to back exercises.

The nice thing with this is that when using the underhand grip, you’ll really be able to feel the squeeze in the center of the back, targeting all those muscles maximally.

Note that in order to really feel that squeeze however, you are going to have to ensure you row the weight up fully, using the full range of motion. If you can’t feel the squeeze, re-assess your form.

Too many swing the weight upwards, not using the range of motion they should and let momentum drive the movement pattern.

It’s also important when in this position that you keep the back flat as well, never rounding or arcing it, which would just place unnecessary stress on the back and could set you up for injury.

execution

  1. 1
    Set the barbell and load it in front of you
  2. 2
    Place feet at shoulder width
  3. 3
    Bend knees slightly
  4. 4
    Keep torso straight
  5. 5
    Bend over and grab the barbell with an underhand grip
  6. 6
    Extend all the way up
  7. 7
    Bend over ever so slightly
  8. 8
    Row the bar to the lower portion of the abs, contracting the lower back
  9. 9
    Return down slowly

#3 One Arm Dumbbell Row
Sets 3
Reps  8-12
Rest Time 90 seconds

In addition to having the regular barbell row in your plan, also consider incorporating the single arm dumbbell bent over row in your back exercises arsenal.

These are great because they allow you to devote all your focus to just a single arm at a time, which is going to help prevent any unwanted muscular imbalances from forming.

Additionally, because all your strength and nervous system output is going towards just one side, you can typically lift more weight as well.

When doing this muscle exercise, it’s important that you focus on keeping your elbow locked in and move through the movement pattern using a very slow and controlled motion. Really focus on squeezing the muscles during the eccentric to maximize progress.

execution

  1. 1
    Place a dumbbell on the side of a bench
  2. 2
    Put your knee on the bench, forming a 90-degree angle
  3. 3
    Place the other leg as you feel balanced and comfortable
  4. 4
    Keep torso straight and reach for the dumbbell
  5. 5
    Grab the dumbbell and lift your scapula up slightly
  6. 6
    Look forward, then row the dumbbell up, keeping the elbow close to the body
  7. 7
    Go past the line of the body with the elbow, contracting the back
  8. 8
    Return down slowly after brief peak flexion, stretching & maintaining tension on the back musculature

#4 Seated Shrugs
Sets 3
Reps  8-12
Rest Time 90 seconds

Though the traps get worked during many other exercises, it is always a good idea to throw in some shrugs for extra stimulus.

When doing this trap exercise, aim to perform 30 seconds time under tension rather than counting reps and squeeze your traps hard at the top of each exercise.

execution

  1. 1
    Grab a pair of dumbbells and sit on the bench comfortably
  2. 2
    Hold the dumbbells by your sides with palms facing the torso
  3. 3
    Shrug the dumbbells and contract the traps up top
  4. 4
    Go back down slowly
  5. 5
    Repeat for 30 seconds time under tension, without counting reps

#5 Lateral Pull-Down Machine

Sets

3

Reps

8-12

Rest Time

90 seconds

#6 Dumbbell Row

Sets

3

Reps

8-12

Rest Time

90 seconds

#7 Wide Grip Pull Ups
Sets 3
Reps  8-12
Rest Time 90 seconds

This exercise is a definite must in any upper body workout program. It’s compound, it’s challenging, and it’s something that is easily scalable to your own strength level. If you aren’t able to do 8-10 bodyweight pull-ups, start focusing on just lifting your own weight.

If you can lift your own body no problem, then it’s time to start adding more weight.

The pull-up is going to target the lats, biceps, and back, promoting great strength and size gains. If you want to work your biceps to a larger degree, the best way to do that is with a wide grip, parallel grip hand position.

On this exercise, we’ll add one more unique twist at the end to further challenge your body and maximize you’re results – the static hold. On the very last rep you do, you’ll hold that lifted position for at least a few seconds and then very slowly, lower yourself down in a controlled manner. The idea here is to keep constant tension on the muscles and really bring them to that point of higher fatigue.

To keep progression coming, use the same rep and weight scheme as what was noted above for the first exercise.

This is the entire Dwayne ‘The Rock’ Johnson back day workout routine. As you can see, its highly intense and places an incredible amount of volume on your back.

Next time you hit the gym for a giant Cobra shaped back and bigger biceps make sure to try out this routine!

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