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The Rock is known for two things: delivering epic smackdowns to jabroneys and being ridiculously huge.


He’s currently shooting a Jumanji reboot and for this occasion, he decided to pack on some more size and here’s his workout routine. You’ll notice it’s volume heavy so prepare to be sticking around in the gym a bit longer than usual. Also, worth noting is that Johnson didn’t list the weight he uses, probably because the numbers are unimaginable to normal human beings, so use whatever weight you feel most comfortable with. All set? Alright, time to hit the gym harder than a Rock Bottom through a burning table.


The Rock’s “Dr. Bravestone” JUMANJI Workouts

Workout 1: Back

One Arm Lat Pulldown
3 sets x 15 reps
Rock uses a Hammer machine with independent handles for each hand to isolate each side of his back. If your candy ass gym doesn’t have such a machine that’s fine. Do one-armed cable pulldowns instead.

Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you — like doing a chin up.

One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.

“Charles Glass-Style” Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist with your palms facing you and raise them to chest height.


Superset: 4 sets x 12 reps
A) Wide-Grip Cable Rows (Use pulldown bar)
B) Rope pullovers
Rest 45 seconds between supersets.

Back (Hyper) extensions w/ Hands Behind Head: 3 sets x 15 reps
Go slow on this one. Just a tad bit from neutral spine will do, you don’t need to be overarching your back — you’re not doing Yoga.

Dumbbell Shrugs
4 sets x 20 reps

Workout 2: Chest

Standing Cable Flye
7 sets x 15 reps
Rest 30 seconds between sets.

Incline Flye
4 sets x 12 reps
Johnson uses a Star Trac machine, which makes sure that the resistance is coming from a consistent angle. You can use an incline bench with cables to get a similar feel. Set the bench up at an incline, and then angle the cables so they’re parallel to your torso.

One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps
Being the lover of fancy equipment that he is, he uses a Hammer Strength incline press machine for this one. But for simplicity’s sake, use dumbbells, cables, or a similar machine that allows one-armed presses.

Flat Dumbbell Press (palms facing each other)
3 sets x 12 reps

Chest Superset: 4 sets
A) Flat Dumbbell Flye (12 reps)
B) Pushups to failure
Rest 45 secs between supersets.

Workout 3: Legs

Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)

Single-Leg Leg Extension
3 sets x 20 reps


Leg Press
4 sets x 25 reps
Rest 90 seconds between sets.

Walking Lunges
3 sets x 24 reps

Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.

Single-Leg Lying Leg Curls
4 sets x 15 reps
If your gym doesn’t have a lying leg curl machine, then use one that tells the truth. Get it? Because…lying…truth. Okay, nevermind. Just use a standard seated leg curl.

Glute-Ham Raises
4 sets x 8–12 reps

And there you have it. The Rock’s Jumanji routine. He’s a workout freak and it shows. You want to look like the Rock? You gotta have the same drive and dedication he has for working out. Think about that the next time you decide to skip the gym.