The Rock Legs Workout: Get A Huge Lower Body

Google Sheet Workout Export

By Chris Davis

Experience Beginner (1-2 years)
Time 84 minutes/day

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Average Exertion
Average Cardio Intensity

The Rock Legs Workout delivers a massive lower body. Dwayne Johnson first revealed this workout while getting in shape for Hercules. Fresh off filming for Baywatch, this is The Rock’s routine for developing huge quads, hamstrings and calves. The Rock uses a higher rep range when doing leg workouts. This is the key to helping him get a huge lower body.

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Google Sheet Workout Export

For Leg Extensions, Seated Leg Press and Walking Lunges, he uses 20 repetitions. For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his legs workout, The Rock works his calves with both standing and seated calf raises. For these two final calves exercises, The Rock does at least 25 reps per set.

1.Leg Extensions
4 sets20 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Seated Leg Press
4 rounds20 reps0s
2B.Dumbbell Lunges
4 rounds20 reps60s
3.Machine Hack Squat
4 sets20 reps60s
4.Barbell Romanian Deadlift
4 sets12 reps60s
5.Lying Leg Curls
4 sets12 reps60s
6.Thigh Abductor
4 sets12 reps60s
7.Dumbbell Calf Raises
3 sets25 reps60s
8.Seated Calf Raise Machine
3 sets25 reps60s

Date Created: 12/10/2019, UTC

Last Updated: 10/31/2021, UTC

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