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Dwayne ‘The Rock’ Johnson’s Chest Routine

Build a chest like the Brahma Bull himself with this four-week program.

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  • 4-weeks

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Dwayne Johnson Dumbbell Curl
Per Bernal / M+F Magazine
Dwayne Johnson Dumbbell Curl
Per Bernal / M+F Magazine

Dwayne “The Rock” Johnson is at the very forefront of the fitness world. He’s married Hollywood stardom and elite-level muscle-building to a point where you wonder how he has any free time at all. Just look at the attention he’s garnered from this website…

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If one were to glance at Johnson for just a second, one of the first things that’d leap out is his absolutely massive chest. After all, to sport an entire pecs’ worth of tribal tattoos, a little definition is required. 

Johnson’s got more than a little definition, however. His absolute dedication to building a near perfect physique naturally includes an intensive chest regimen.

What follows is the four-week chest program that “The Rock” uses, and while we wouldn’t suggest running to get any tribal half-sleeves, if you could manage to complete this routine, we’d imagine “The Rock” would raise an eyebrow in your direction.  

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Routine

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Week 1

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
4
Reps
12
Rest
--
Exercise 3 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
15*
Rest
--
*Execute this exercise while lying on an incline bench
Exercise 4 of 6

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
12
Rest
--

Week 2

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
4
Reps
10
Rest
--
Exercise 9 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
12
Rest
--
*Execute this exercise while lying on an incline bench
Exercise 10 of 6

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
--

Week 3

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
4
Reps
8
Rest
--
Exercise 15 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
--
*Execute this exercise while lying on an incline bench
Exercise 16 of 6

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
8
Rest
--

Week 4

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
4
Reps
6
Rest
--
Exercise 21 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
8*
Rest
--
*Execute this exercise while lying on an incline bench
Exercise 22 of 6

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
8
Rest
--
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