Dwayne Johnson’s (The Rock) Rampage Workout Plan

/ Bodybuilding / By

 

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!