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.
We recently got our hands on the exact workout routine that The Rock does on Chest day, and its absolutely killer! Word on the street is that this is the exact plan the Rock used for the movie Baywatch.
His 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.
This type of workout regimen allows you to get the best of both worlds when building muscle mass.
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 for Baywatch and other movies.
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 type 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!
In combination with the advanced training hacks, The Rock keeps his diet in check and also consumes a powerful all natural Testosterone boosting supplement. These pills help boost his anabolic hormones by about 40 percent. This may not seem like a crazy amount, but this is just the right amount to surge past strength and size plateaus and build a massive chest. The great thing about these pills is they are 100 percent safe and have zero side effects.
Ready to check out the exact chest workout routine of The Rock? 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 and Supplements
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. Below is a list of the overall workout exercises, followed up by a detailed explanation of each.
Overview:
- Barbell Incline Bench Press
- Barbell Decline Bench Press
- Db Bench Press
- Db Pull Over
- Low Cable Fly
- Pectoral Fly Machine
Barbell Incline Bench
Sets: 5
Reps: 4-6
Rest Time: 2 minutes
Pace: 3 seconds on the way down, Explosive on the Way Up
Barbell Decline Bench Press
Sets: 5
Reps: 4-6
Rest Time: 2 minutes
Pace: 3 seconds on the way down, Explosive on the Way Up
Db Bench Press
Sets: 5
Reps: 4-6
Rest Time: 2 minutes
Pace: 3 seconds on the way down, Explosive on the Way Up
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 Other Exercises he does on Chest day! (Do these after eccentric overload training)
1. Db Pull Over
This exercise is brutal on the upper chest and will give you incredible chest aesthetics.
Reps: 15-20
Sets: 4
Rest Time: 45 Seconds
2. Low Cable Fly
Reps: 15-20
Sets: 4
Rest Time: 45 Seconds
3. Pectoral Fly Machine
Reps: 20-25 (Complete Burn Out)
Sets: 3
Rest Time: 30 Seconds
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!
The Rock Celebrity Supplements
