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“How to Get a Body Like The Rock” A 12 Week Programme

Created By: Ashley Kenny, Certified Personal Trainer

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Overview and General Tips

Disclaimer: This 12-week routine will set you on the proper track to developing a body like The Rock. Please keep in mind that a achieving a physique like The Rock’s requires years of hard work, dedication, constant training, and a strictly controlled diet.

Important: Recommended weights for use in conjunction with this plan are not included as as they will vary from person to person. However, start with approximately 80% of your single rep max for the 4x4 sets. Remember, you should be working to fail at the number of reps shown for each exercise. You may need to try a few different weights to begin with until you get familiar with your body’s limits.

Routine: ‣ All exercises should be performed using a safe and controlled technique (consult a professional if you are unsure of proper

form) and performed with a spotter when lifting heavy weights. ‣ This program relies heavily on rest periods – make sure you are especially strict on rest periods each session, not exceeding

the rest indicated. The short rest periods allow maximum engagement of muscle fibres and ensure the correct energy systems are being used. Failure to stick to strict rest periods will not yield maximum results.

‣ GVT (German Volume Training) - Start with approximately 60% of your one rep max, or a weight with which you could perform a single 20 rep set. You only add weight when you are able to perform 10 reps for each of the 10 sets.

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Routine Timeline

Section Three: Whole Body GVT Section Two: Lower BodySection One: Upper Body

This is a 12-week routine split into three, unequal sections: Section One: Weeks 1 - 4, Section Two: Weeks 5 -7, and Section Three: Weeks 8 - 12

Weeks 1 & 3 Day 1 - ChestDay 2 - BackDay 3 - ChestDay 4 - BackDay 5 - ChestDay 6 - RestDay 7 - Rest

Weeks 2 & 4 Day 1 - BackDay 2 - ChestDay 3 - BackDay 4 - ChestDay 5 - BackDay 6 - Rest Day 7 - Rest

Weeks 5 & 7 Day 1 - QuadsDay 2 - HamsDay 3 - QuadsDay 4 - HamsDay 5 - QuadsDay 6 - RestDay 7 - Rest

Week 6 Day 1 - HamsDay 2 - QuadsDay 3 - HamsDay 4 - QuadsDay 5 - HamsDay 6 - RestDay 7 - Rest

Weeks 8 & 9 Day 1 - Chest & BackDay 2 - RestDay 3 - Legs & AbsDay 4 - RestDay 5 - Arms & ShouldersDay 6 - RestDay 7 - Rest

Weeks 10, 11 & 12 Day 1 - Chest & Upper BackDay 2 - Legs & AbsDay 3 - RestDay 4 - Shoulders & LatsDay 5 - Biceps & TricepsDay 6 - RestDay 7 - Rest

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Section One: Upper Body (Weeks 1-4)

Chest

Exercise Sets Reps Rest

Warm Up Dumbbell Chest Press 2 10+ 60 Secs

Chest Bench Press 4 4 30 Secs

Bench Press 6 6 30 Secs

Cable Flys 4 4 30 Secs

Cable Flys 6 6 30 Secs

Arms Weighted Dips* 3 6 -

Tricep Pushdowns* 3 8 60 Secs

EZ Bar Bicep Curls** - 6 -

Dumbbell Hammer Curls** - 8 -

Bench Tricep Dips** 3 10 60 Secs

Back

Exercise Sets Reps Rest

Warm Up Close Grip Lat Pulldown 2 10+ 60 Secs

Back Wide Grip Pullups 4 4 30 Secs

Wide Grip Lat Pulldowns 6 6 30 Secs

Close Grip Chin Ups 4 4 30 Secs

Close Grip NEGATIVE Chin Ups 6 6 30 Secs

Arms Weighted Dips* 3 6 -

Tricep Pushdowns* 3 8 60 Secs

EZ Bar Bicep Curls** - 6 -

Dumbbell Hammer Curls** - 8 -

Bench Tricep Dips** 3 10 60 Secs*Performed as Super-set (perform both exercises back to back with no rest in-between) **Performed as Tri-set (perform 3 exercises back to back to back with no rest in-between)

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Section Two: Lower Body (Weeks 5-7)

Quads and Glutes

Exercise Sets Reps Rest

Warm Up

Bodyweight Squats 2 10+ 60 Secs

Quads Back Squats 4 4 30 Secs

Back Squats 6 6 30 Secs

Leg Extensions 4 4 30 Secs

Leg Extensions 6 6 30 Secs

Ext Barbell Lunges** - 6 -

Barbell Calf Raises** - 8 -

Squat Jumps** 3 10 60 Secs

Hamstring and Lower Back

Exercise Sets Reps Rest

Warm Up

Burpees 2 10+ 60 Secs

Hams Stiff Leg Deadlifts 4 4 30 Secs

Stiff Leg Deadlifts 6 6 30 Secs

Lying Leg Curls 4 4 30 Secs

Lying Leg Curls 6 6 30 Secs

Ext Barbell Lunges** - 6 -

Barbell Calf Raises** - 8 -

Squat Jumps** 3 10 60 Secs

**Performed as Tri-set

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Section Three: Whole Body GVT (Weeks 8-9)

Chest & Back

Exercise Sets Reps Rest

Warm Up

Dumbbell Chest Press 2 10+ 60 Secs

Wide Grip Lat Pulldown 2 10+ 60 Secs

Chest Bench Press 10 10 90 Secs

Incline Dumbbell Flys 3 10-12 60 Secs

Back Chin Ups (Close Grip) 10 10 90 Secs

Single Arm Dumbbell Rows 3 10-12 60 Secs

Legs & Abs

Exercise Sets Reps Rest

Warm Up

Bodyweight Squats 2 10+ 60 Secs

Lunges 2 10+ 60 Secs

Legs Back Squats 10 10 90 Secs

Lying Leg Curls 10 10 90 Secs

Calf Raises 3 15-20 60 Secs

Abs Weighted Sit Ups 3 15-20 60 Secs

Arms & Shoulders

Exercise Sets Reps Rest

Warm Up Shoulder Press 2 10+ 60 Secs

Arms Dips 10 10 90 Secs

Dumbbell Curls 10 10 90 Secs

Shoulders Dumbbell Lateral Raise 3 10-12 60 Secs

Bent Over Reverse Flys 3 10-12 60 Secs

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Section Three (con’t): Whole Body GVT (Weeks 10-12)

Chest & Upper Back

Exercise Sets Reps Rest

Warm Up

Dumbbell Chest Press 2 10+ 60 Secs

Wide Grip Lat Pulldown 2 10+ 60 Secs

Chest Bench Press 10 10 90 Secs

Incline Dumbbell Flys 3 10-12 60 Secs

Back Barbell Rows 10 10 90 Secs

Single Arm Dumbbell Rows 3 10-12 60 Secs

Legs & Abs

Exercise Sets Reps Rest

Warm Up Bodyweight Squats 2 10+ 60 Secs

Lunges 2 10+ 60 Secs

Legs Back Squats 10 10 90 Secs

Lying Leg Curls 10 10 90 Secs

Calf Raises 3 15-20 60 Secs

Abs Weighted Sit Ups 3 15-20 60 Secs

Shoulders & Lats

Exercise Sets Reps Rest

Warm Up Shoulder Press 2 10+ 60 Secs

Shoulders Seated Barbell Press 10 10 90 Secs

Bent Over Reverse Flys 3 10 - 15 60 Secs

Lats Lat Pulldown 10 10 90 Secs

Single Arm Lat Pulldowns 3 10 - 15 60 Secs

Biceps & Triceps

Exercise Sets Reps Rest

Warm Up Barbell Curls 2 10+ 60 Secs

Biceps Dumbbell Curls 10 10 90 Secs

EZ Bar Preacher Curls 3 10 - 15 60 Secs

Triceps Dips 10 10 90 Secs

Cable Tricep Extensions 3 10 - 15 60 Secs