The Rock(Dwayne Johnson) Daily Workout Plan 2023
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