The Rock(Dwayne Johnson) Daily Workout Plan 2023

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The Rock Workout
The Rock Workout

The Rock(Dwayne Johnson) Daily Workout Plan 2023

Dwayne-johnson-rock-workout

Chest

  • Dumbbell bench press | 4 sets of 10-12 reps
  • Flat bench cable fly | 3 sets to failure
  • Barbell bench press | 4 sets of 10-12 reps
  • Incline dumbbell press | 5 sets of 10-12 reps
  • Low cable crossover | 4 sets of 10-12 reps
  • Barbell incline bench press | 3 sets of 10-12 reps

Legs

  • Leg press | 4 sets of 25
  • Barbell walking lunge | 4 sets of 25
  • Leg extension | 3 sets of 20 reps
  • Seated leg curl | 3 sets of 20 reps
  • Smith machine calf raise | 3 sets to failure
  • Thigh abductor | 3 sets of 15 reps
  • Barbell lunge (on Smith machine) | 3 sets of 20 reps

Abs and Arms

  • Barbell curl | 4 sets of 10-12 reps
  • Hammer curl | 4 sets of 10-12 reps
  • Spider curl | 4 sets to failure
  • Triceps pushdown | 3 sets of 10 reps
  • Dips | 3 sets to failure
  • Hanging leg raise | 4 sets of 20 reps
  • Rope crunch | 4 sets of 20 reps

Back

  • Lat pulldown | 4 sets of 10-15 reps
  • Barbell deadlift | 4 sets of 10-15 reps
  • Barbell shrug | 4 sets of 15 reps
  • Pull-​​up (wide grip) | 4 sets of 15 reps
  • Hyperextension (back extension) | 4 sets of 15 reps
  • One-​​Arm dumbbell row | 4 sets of 15 reps
  • Inverted row | 3 sets to failure

Shoulders

  • Dumbbell shoulder press | 4 sets of 12 reps
  • Dumbbell front raise | 4 sets of 12 reps
  • Dumbbell side raise | 4 sets of 12 reps
  • Standing military press | 4 sets of 12 reps
  • Reverse fly | 3 sets of 10-15 reps
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