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

Biceps - big, bulky, defined biceps are anyone's goal in the gym. There is no doubt about that. The barbell curl is perhaps the most underrated bicep exercise on the block. If done correctly, it can craft significant bicep gains. Here is the low down on bicep curls with a barbell.

How to Perform the Barbell Curls for Bigger Biceps

  1. 1
    Standing in front of a barbell, grip it slightly wider than shoulder-width apart, with an underhand grip. Your palms should be facing upwards.
  2. 2
    Stand with your back straight and your feet hip-width apart. Look forward.
  3. 3
    Begin curling your arm upwards. Keep your elbows tucked in and stationary.
  4. 4
    Your body should be completely still, only your arms should hinge at the elbows. Don't bring the bar up to your shoulders. It should reach the mid-chest level.
  5. 5
    Squeeze at the top of the curl. Slowly begin lowering back to the starting position.
  6. 6
    You should control the weight on the downward return and engage all the muscles in the arms.
  7. 7
    Repeat for 3 sets of 10 - 12 reps.

TIP: Your body shouldn't swing to get the barbell up with motion. It should remain stationary; the work comes in from your biceps.

Primary Muscles Targeted & Secondary Areas

Biceps are actually two muscles; they consist of the long head and the short head. The biceps run from the elbow to the shoulders. Without a muscular bicep, the effects of aging will cause a determination in the range of movement across your entire arm. The biceps are strong and in charge of controlling elbow flexion and supination of the forearm.

The secondary target of any bicep curl, barbell or dumbbell, is the forearm. Barbell curls grow your forearms and improve your grip strength. 

Barbell Curl

Reps & Weights

As with everything, there are recommendations and suggestions. These are there to ensure that your training is risk and injury-free. Going too hard on your weights might not give you physical harm the first time, but it is enough to give you T-Rex arms the next day. Sore, cramped up, and definitely NOT the look you want.

Beginner

Beginners should go for:

  • Sets: 2 - 3 sets of 12 reps
  • Load: 70-75% of your one-rep max
  • Rest: 90 seconds rest between sets

Intermediate

Intermediate lifters can go for:

  • Sets: 3 - 4 sets of 8-10 reps
  • Load: 75-80% of your one-rep max
  • Rest: 90 seconds rest between sets

Advanced

Advanced level fitness fundis should aim for upwards of:

  • Sets: 4 - 5 sets of 8-10 reps
  • Load: 75-80% of your one-rep max
  • Rest: 60 seconds rest between sets

Listen to your body and perfect the movement before progressing onto heavier weight sets. That is how you guarantee a perfectly built bicep. You might also want to check out our one-rep max calculator to find the right load for you.

Barbell Curl Benefits

As far as the barbell curl goes, this exercise has several benefits. Exercises aren't just superficially great; it is a little deeper than that.

  • Creates strength for functional movement - Think about what you need your arms for. Pulling lawn mowers, opening jars, picking your kids up, the list goes on. Strong biceps improve everyday functionality.
  • Rehabilitates tendonitis - Weightlifters that are serious about their sport know about the battles with tendonitis. Bicep curls, and barbell curls particularly, are fantastic for pumping nutrient-dense blood into those tendons for rehabilitation.
  • Strengthens the bicep for other training - Stronger biceps stabilize other joints in the shoulders and the elbow for better bench presses and shoulder presses. They essentially improve your training overall.
  • Big Beautiful Biceps - Who doesn't want big arms? People of any walk of life approve of a well-defined and muscular arm.
indian male at the gym looking at his biceps

Tips FOR DOING THE BARBELL CURL

  • One of the biggest mistakes that lifters make when performing a barbell curl is using their body and momentum in the upward swing to drive the barbell up. This is cheating; it does nothing and looks a little strange! Your body should remain stationary, and only your biceps should be working to move the weight up.
man measuring his bicep
  •  Another common mistake people make is not keeping the elbows fixed and at the sides. Your elbows should hinge; they stay tucked into your sides.
  • Don't drop the weight - it should slowly return to the starting position; you should have control over the weight and your bicep at all times!
  • Drop sets - try using these in a drop set style to get a perfect pump out of your arms.
  • Measure your arms - if you are ever in doubt, grab a measuring tape and measure. You will notice a change in the size of your arms.

Adding Barbell Curls to Your Routine

How do you add these bad boys to your routine? It's simple, slot them in the right at the start of arms or chest day. Here are a few other exercises you can do alongside the curl.

Dumbbell flyes

The dumbbell fly is excellent for pecs and traps.

Standing Dumbbell Fly
  1. 1
    Lying with your head and shoulders flat on a bench at a 45-degree incline, plant your feet flat on the floor.
  2. 2
    Hold a set of dumbbells, one in each hand directly above your chest; your palms should be facing each other. Begin to form an arc as you lower the weights to your sides.
  3. 3
    Engage the pectoral muscles to reverse the movement.
  4. 4
    Keep your elbows slightly bent throughout and your back flat.

Bench press

You can't just work on your biceps alone; it will distort your arms' aesthetic if your traps, pecs, and delts are not defined and built as well. Bench presses are the perfect addition to an arm day workout involving the biceps. 

Here's how to bench perfectly:

Incline Barbell Bench Press
  1. 1
    Lying flat on a bench, grip the bar - your hands should be slightly wider than shoulder-width apart.
  2. 2
    Slowly bring the bar down to your chest while you inhale.
  3. 3
    Begin pushing the bar up as you exhale, grip the bar hard and focus on a spot on the ceiling.
  4. 4
    Once at the top, squeeze for a full count of one.
  5. 5
    Slowly return to the starting position. 

Reverse barbell curl

Reverse barbell curls are vital for growing the brachialis muscle underneath the biceps, which is often neglected.

Reverse Drag Curls
  1. 1
    Gripping a bar with a shoulder-width grip, your hands should be pronated. Gripping the top of the bar, it is the opposite grip of the traditional curl.
  2. 2
    Keep your elbows close to your sides and a slight bend in your knee. Grip the bar tightly.
  3. 3
    Begin to curl it up as you would with a regular curl. The pronated grip will engage the brachialis muscles.
  4. 4
    You should feel the tension in your forearms as you come toward the top.
  5. 5
    Hold the curl for a second or two at the top, and begin to lower back down to the starting position.
  6. 6
    Repeat. Try not to go too hard here as the muscles will be sore the next day.

Concentration curl

Anyone that lifts and enjoys lifting will be able to tell you that the concentration curl is an excellent way to build bigger biceps. Try the close-grip concentration barbell curl - it’s great for working on isolating your biceps.

Concentration Curls
  1. 1
    To do these perfectly, sit on the edge of a seat and position your feet around 24 inches apart.
  2. 2
    Grip either a free weight or an EZ-bar with an underhand grasp and with around 6-inches of space between your hands.
  3. 3
    Twist forward at the midriff and support your elbows on your internal thighs around 4 inches from your knees.
  4. 4
    Focus on your biceps, lifting the bar until your lower arms touch your biceps.
  5. 5
    Contract your biceps completely. Begin to lower your arms down to the starting position slowly.
  6. 6
    Try to keep your body and upper-arms still while you're performing these curls.

Who does the curl?

The barbell curl is no stranger in the midst of heavy-weight legends. Here are a few famous lifters who love the curl, and they have the biceps to back it up.

The Rock Workout
  • Vin Diesel is known for his well-defined physique; he is not too big, not too small.
  • Dwayne 'The Rock' Johnson, another man well known for his powerful arms and well-built body. The guy can be spotted working out all over his social media platforms and, of course, is the king of biceps.
  • Kevin Hart - he might be tiny compared to his best friend, The Rock, but he is built! Speaking of that, check out The Rock's routine for getting huge.

Barbell Curl Variations & Alternatives

If you are looking for a few alternatives or a few variations to try out, look no further. These alternatives are bicep killers!

Incline dumbbell curls

Incline Dumbbell Curl
  1. 1
    To do the include dumbbell curls, sit down on a bench set to 45-degrees. Flatten your back against the bench. Engage your abdominal muscles tight. 
  2. 2
    Hold a dumbbell in each hand. Begin lifting each dumbbell toward your shoulders.
  3. 3
    Slowly lower the dumbbells back down to the starting position. 

Zottman curl

Zottman curls target one of the biggest muscles in the arms: brachioradialis. Here is how to get that big muscle strong and visible.

Pronated Dumbbell Curls
  1. 1
    Keep your back straight & grip a set of dumbbells. Begin contracting your biceps and curl the weights up towards the shoulders. Keep your elbows tucked in and tight.
  2. 2
    Squeeze your biceps hard at the top of the curl.
  3. 3
    Begin twisting your hands so that your palms face the ground.
  4. 4
    Slowly lower the dumbbells to the starting position.
  5. 5
    Turn your palms upwards to the starting position.

EZ-bar curl

EZ-bar curls are wrist savers - some lifters might find barbell curls to be uncomfortable on the wrists. They are almost exactly like regular curls except for the bar used - the EZ-bar has a set of bends in it that enable your palms to face each other. This takes a little strain off the wrist area and helps you benefit from barbell curls without strain.

Close Grip EZ Bar Curl
  1. 1
    In order for you to perform the EZ-bar curls, grab the outermost bends in the bar with an underhand grip. You should tilt your palms toward one another.
  2. 2
    The same rules apply to the EZ-bar curl. Curl the bar up towards the upper body.
  3. 3
    Stand up straight with your head up and keep your elbows stationary. There should be no motion in your elbows.
  4. 4
    As you lift the bar upwards toward your chest, your forearms should touch your biceps - lower the bar to the starting position and repeat. 

Chin-ups

Chin Ups
  1. 1
    To perform a chin-up, station a bench or jump box underneath the pull-up bar, step up to the top of the platform.
  2. 2
    Reach up and grip the bar with two hands in a palms-up grasp. Keep your back elongated and your spine straight, lift your chest and engage your abs to help stabilize your trunk.
  3. 3
    Begin pulling the body up to the bar. Try lifting your chest to the bar by pulling the elbows past the rib cage.
  4. 4
    At the top, pause and hold. Begin to control the descent as you release and lower your body down to the starting position.
  5. 5
    Don't just drop down - releasing gradually holds the muscles under pressure for longer, creating strength and definition.

The Bigger, The Better

strong bearded man does push ups exercises

Bigger, better arms are not just good to look at; they have a function and a purpose. They make your life easier doing everyday functions and picking up heavy items or moving houses.

There are few people who tell you they don't want to age well in this life. Those people are lying. Muscular and functional biceps are a lifelong advantage. Later in life and in present times, you will see the benefits and feel them instantly.

#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

The barbell back squat is the simplest exercise you can possibly imagine. Yet, with all of the innovation in the fitness industry and the introduction of a plethora of lower body training equipment, including all sorts of leg press and hack machines, the good old-fashioned back squat remains the king of exercises.

But it’s also the exercise that you’ll see most improperly performed and, as a result, the one that causes the most injury. But don’t worry, you’re in safe hands here -  I am going to lay out the benefits of squatting, along with a quick overview of correct technique. Then I will drill down to identify and overcome the most common mistakes that people make while squatting. I'll also provide you with some awesome auxiliary squatting exercises, lay out three squatting no-nos and give you the low-down on squatting shoes. It all adds up to the most comprehensive squatting guide you'll read this year!

How to Perform the Barbell Squat

  1. 1
    Position an Olympic bar on a squat rack at the level of your shoulders. Load it up and put on the collars.
  2. 2
    Position yourself under the bar, with it resting across your mid traps (this is the default position; see the bar positioning section below for more detail on bar positioning for strength vs mass gains).
  3. 3
    Unrack the bar and take a step back.
  4. 4
    Position your feet shoulder width apart, toes slight outward.
  5. 5
    In the start position, your spine should be neutral, your knees slightly bent with the hips back and you should be looking directly ahead.
  6. 6
    Squat down until your quads are parallel to the floor.
  7. 7
    Push through the heels to explode back up, keeping the hips back and being sure to keep your knees just short of lockout.
  8. 8
    Continue in a smooth, piston-like manner to complete your set.

Barbell Squat: Muscles Worked

The barbell squat directly targets the four muscles that make up your quadriceps. They also work the gluteus maximus (butt muscles), hamstrings, hip flexors and core. Yet, this is an exercise where the sum of the parts is greater than the individual benefits. You see, when you squat heavy and hard, you put your body into an anabolic state. All weight training exercises will do this, but the barbell squat does it more than any other. In the 24 hours after an intense squat workout your testosterone and human growth hormone levels will be enhanced.

6 Hacks for Better Barbell Squats

Barbell Squat Hack #1: Bar Positioning

correct barbell position on your back when doing barbell squats

The position of the bar on your back makes a big difference to the effect of your squat. If you are focused more on lifting heavy weight than on developing leg size, then you should follow the powerlifting pattern and position the bar as low as possible across your lower traps.

Doing so will position your glutes and erector spinae in the ideal power position.

However, if you are focused on building size in the thighs, then you want to place the bar high on your shoulders, across the upper traps.

Bar positioning is also important when it comes to working with injury. The higher you position the bar when you squat, the harder it is on your knees. That’s because it forces you to stay more upright, making the knees take the brunt of the load as you descend into the squat.

A low bar position, however, forces you to lean forward slightly in order to keep the bar over your center of gravity. That allows you to load up the hips and back more than the knees. That’s why you should position the bar quite low, along the posterior delts when you squat. If you’re a person with back problems then you should do the reverse, positioning the bar as high as you can on the shoulders.

Barbell Squat Hack #2: Foot Positioning

correct foot positioning when doing the barbell squat

If you’re a person who regularly squats, you know how important your feet are to your success. The entire force that you are exerting is coming through your feet. If you don’t have them encased in a shoe that will provide rigidity, correct angle, alignment and adequate support, you’re going to be in trouble. Not only will your lifts be disappointing, but you are likely to do yourself some long term injury.

Perform the barbell squat with your feet at least shoulder width apart, your toes pointing slightly outward. Do not stand with your heels on a block or turn your toes widely outward. Doing so will place undue stress on the knees, opening you up for long-term injury. Rather, make sure that you are wearing a quality pair of weightlifting shoes that feature a three quarter inch raised heel (more on this later). 

Barbell Squat Hack #3: Upright Torso

In order to place maximum pressure on your quads, you will need to keep your torso as upright as possible through the entire movement. However, you will want to maintain a slight forward bend. Thrust your chest out and look straight ahead as you perform both phases of the move.

Barbell Squat Hack #4: Coming out of the Hole

Troy performing a barbell squat exercise at the gym

Getting out of the bottom position (the hole) of the barbell squat is where most people tend to have a form break down. They will either lurch forward with the chest or push the hips backward to initiate the ascent. The key to doing the move most effectively, and therefore putting the maximum amount of stimulus on the quads, is to move the hips and the chest at the same time. Maintain a tight, stable core throughout the movement. 

Moving the hips and chest together as one unit is the key to keeping the pressure off the lower back and on the thighs, where it belongs.

Barbell Squat Hack #5: Good Mornings

Troy performing the Good Morning exercise with a barbell on his back

If your goal is to get bigger legs, you’ve got to squat heavy. And to do that you have to do more than just set after set of the barbell squat. True strength comes from building up your compensatory strength and that happens by developing the stabilizer muscles that go into the squat movement.

The good morning is a great auxiliary move that will build up your squatting power. 

When done properly, this is an excellent move to teach the hip hinge, which is crucial for proper squat and deadlift movement. You don’t want the weight to be too heavy on this exercise. Do 3 sets of 10 reps.

Here’s how to perform the Good Morning exercise:

  1. 1
    Place the barbell in a squat rack a little lower than shoulder height. Now approach the bar with a split stance and unrack the bar onto your upper back. Step back with feet shoulder width apart and feet tight.
  2. 2
    Hinge forward from the waist while keeping your back straight. Allow your glutes to stick out behind you but keep your legs straight. Come down until your upper body is parallel with the floor and then reverse the movement. Keep your knees slightly bent in the top position. Keep your abs tight and your spine neutral. Squeeze the glutes on the way back up.

Barbell Squat Hack #6: Banded Goblet Squats

Troy holding a dumbbell at the gym performing a banded goblin squat exercise

There are a number of squat variations that you should add into your overall training plan, such as the front squat. Another of the very effective squat variations is the banded goblet squat. One benefit of the goblet squat is that it teaches you to squat to depth. Holding a dumbbell in front of you is not as intimidating as having weight on your back, so you are inclined to squat lower. 

If you can’t get out of the hole, you can simply dump the weight to the floor. This will transfer to confidence when you are squatting with the bar.

The goblet squat also has the weight sitting perfectly over your center of mass. This helps you to squat up and down properly. Adding the extra element of a band with help to train your body to keep your quads out rather than the knees beginning to cave as you come out of the hole.

Perform the banded goblet squat this way:

  1. 1
    Connect a resistance band to a low anchor and then stand about 18 inches away from the anchor point with a dumbbell nearby. Place the band around your outer thigh and move away until the band is taut. Now grab the dumbbell and hold it by one end in front of your chest.
  2. 2
    Squat down, keeping your back straight, to bring your elbows to the inner thigh and then smoothly push into the ground to come back to the start position.
  3. 3
    As you get stronger with this exercise, step further away from the anchor point. Perform 3 sets of 10 reps.

What Not to Do When Squatting

Don't Bounce

If you go to the end of your range of motion during an open joint movement, such as dropping all the way down when doing barbell squats, you put your knee ligaments on a stretch. In and of itself, this is not bad. But any additional stress on those ligaments - like bouncing at the bottom of the squat to get back up - can stretch those ligaments out, rendering your knee permanently unstable. That’s the basis for the recommendation not to bounce at the bottom of the squat. It’s the same reason that some exercises that were popular in the 70’s, like the duck walk, are now on the no-go list.

correct position of the legs when doing a barbell squar

Don't Angle the Lower Leg

When squatting, keep your lower legs as close to vertical as you possibly can. Keeping your shin bones vertical drastically reduces your risk of injury (when you perform the movement, it may help to concentrate on keeping your feet flat on the floor).

Don't Use a Box

Do not barbell squat over a box or a bench. Every time you touch the bench or box, your spine compresses slightly. This will eventually cause vertebral damage.

Should I Wear Squatting Shoes?

The science of squatting has made it clear that a raised heel puts the body in the ideal plane for the perfect barbell squat. It keeps your torso in the correct alignment and it allows you to exert maximum force through the ankles and heels. In the past, this correct alignment was achieved with the aid of a block of wood. However, a block is not the best idea as it places undue stress on the knees.

Fortunately, over the last decade, a market has developed to cater for the need to wear a specially designed Olympic weightlifting shoe. As with any industry, however, the quality on offer ranges from shockingly bad to out of the ballpark good. Unless you know what to look for in a dedicated Olympic weightlifting shoe, you are going to find yourself at the mercy of the sharks out there. Here, then, are the key requirements of a good Olympic weightlifting shoe:

Raised Heel

A three quarter inch wedge in the heel of the shoe will allow you to position your ankles correctly for the descent of the squat. In times past, bodybuilders used to place a two-inch block of wood under their heels when squatting. They instinctively knew that a raised heel would give them the best body positioning. Today, science has proven this to be the case.

Rigidity

In contrast to the majority of athletic training shoes, Olympic weightlifting shoes are very rigid. This ensures that they provide maximum lateral and medial integrity. As a result, the shoe is generally made from a hard material that will not bend to the touch. Often though, the toe box area of the shoe is noticeably softer, providing added comfort in the toe area.

No cushioning

Weightlifting shoes feature a lot less comfort padding than conventional athletic shoes. This helps to keep the foot secure, preventing lateral movement within the shoe while executing such lifts as the squat.

Secure locking mechanism

To further ensure that there is no side-to-side movement of the foot when performing an exercise, a dedicated Olympic lifting shoe will have a very secure foot locking system. Often this will be by way of both a Velcro single or double strap and a secure lacing system.

Grip

The connection to the floor is essential when performing overhead weight exercises. A good weightlifting shoe will feature a very firm grip that will provide absolutely no lateral movement. Many shoes feature a cupping system that provides suction like capabilities to ensure the integrity of the connection between the foot and the floor.

Wrap Up

The barbell squat isn't known as the king of gym exercises for nothing. The back squat will help get you bigger and stronger than any other single exercise that you can do. But the barbell squat can also be one of the most troublesome moves you can perform on the gym floor. 

Troy performing a squat at the gym with a black barbell on his back

The human body was not designed to be compressed under a weight of several hundred pounds. If you are aligned incorrectly or otherwise use bad squat form, your body, especially the knees and hips, are going to pay the price. In this article, you have discovered everything you need to know to get the maximum muscle building benefit from the barbell squat while avoiding the pitfalls.

So now that you know what to do, go out and squat.

#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

#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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