Unless you live under a rock, you know that The Rock (a.k.a. Dwayne Johnson) is one of the most jacked guys on the planet.

Just take a quick scroll through the Hollywood megastar’s Instagram feed. You’ll see photos of his crazy-ripped body, which is the envy of almost every guy who works out. They’re lying if they say otherwise.

His intensity is off the charts and his workouts are notorious for being brutal, as detailed by Zach Efron, his workout buddy on the set of Baywatch.

We occasionally get small snippets and stories about The Rock’s legendary training sessions, but his routines have largely been a secret. But now, he’s provided us with an in-depth video that shows what one of his workouts look like. And it’s badass.

The upper-body routine clearly is designed for building muscle, or what’s technically referred to as hypertrophy. He hammers his chest, back, shoulders and arms with over a dozen exercises and with what appears to be high reps in favor of heavy weights (heavy for The Rock, not the average person).

We can imagine this training session gave The Rock a serious muscle pump, which is one of the keys to building muscle.

The Rock’s workout can be considered a bodybuilding workout. If you want to improve your physique, feel free to emulate this intense training session. But if you’re an athlete, this isn’t the best style of training for improving performance. But feel free to steal some of his exercises for a nice Friday pump session to add some muscle to your frame.