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The Rock’s 4-Week Plan for a Herculean Physique

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Routine

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Day 1: Back Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
FAILURE
Rest
--
Exercise 2 of 8

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
12,10,8,8
Rest
--
Exercise 5 of 8

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12
Rest
--
Exercise 8 of 8

Barbell Shrug

Equipment
Barbell
Sets
4
Reps
12
Rest
--
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