Dwayne Johnson’s (The Rock) Rampage Workout Plan

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Get in shape and a ripped body like The Rock did for upcoming “Rampage” movie. 

Monday-Chest

Dumbbell Bench Press

 4 sets, 10-12 Reps
3 sets, to failure
4 sets, 10-12 Reps
5 sets, 10-12 Reps
 4 sets, 10-12 Reps

Tuesday- Legs

4 sets, 25 Reps
Barbell Walking Lunge

4 sets, 25 Reps
3 sets, 20 Reps
Smith Machine Calf Raise

3 sets, to failure
Thigh Abductor

3 sets, 15 Reps
Barbell Lunge
3 sets, 20 Reps

Wednesday-Abs & Arms

Barbell Curl

 3 sets, 10-12 Reps
Hammer Curls

4 sets, 10-12 Reps
Spider Curl

4 sets, to failure
Triceps Pushdown

3 sets, 10 Reps
Dips – Triceps Version

3 sets, to failure
Hanging Leg Raise

4 sets, 20 Reps
Rope Crunch

4 sets, 20 Reps
Russian Twist

4 sets, 20 Reps

Thursday-Back

Wide-Grip Lat Pulldown

4 sets, 10-15 Reps
Barbell Deadlift

4 sets, 10-15 Reps
Barbell Shrug

4 sets, 15 Reps
Pullups

 4 sets, 15 Reps
Hyperextensions (Back Extensions)

4 sets, 15 Reps
One-Arm Dumbbell Row

4 sets, 15 Reps
Inverted Row

3 sets, to failure

Friday-Shoulders

Dumbbell Shoulder Press

4 sets, 12 Reps

Front Dumbbell Raise

4 sets, 12 Reps

Side Lateral Raise

4 sets, 12 Reps

Standing Military Press

4 sets, 12 Reps
 
Reverse Flyes
3 sets, 10-15 Reps
 

Saturday-Legs

 
Leg Press
4 sets, 25 Reps
Barbell Walking Lunge

 4 sets, 25 Reps
Leg Extensions
3 sets, 20 Reps
Seated Leg Curl

3 sets, 20 Reps
Smith Machine Calf Raise

3 sets, to failure
Thigh Abductor

3 sets, 15 Reps
Barbell Lunge

 3 sets, 20 Reps
 

Sunday-Rest

With this routine, you pack on the muscle while making huge strength gains. Adding muscle building supplements help your muscles grow and become strong. Looking like The Rock in Rampage in no time!