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The Rock Legs Workout: Get A Huge Lower Body

By Chris Davis

Experience
Intermediate (2-3 years)
Time
92 minutes/day | 1 day/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle
Equipment
Barbell, Dumbbell, Machine
Description

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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Week 1

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.

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.

ExerciseSetsRepsRest
1. Leg Extensions
Leg Extensions demonstrationPlay Leg Extensions demonstration
42060s
Circuit2A. Seated Leg Press
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
42060s
2B. Dumbbell Lunges
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
42060s
3. Machine Hack Squat
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
42060s
4. Romanian Deadlift
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
41260s
5. Lying Leg Curls
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
412 - 260s
6. Thigh Abductor
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
41260s
7. Dumbbell Standing Calf Raise
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
32560s
8. Seated Calf Raise Machine
Seated Calf Raise Machine
32560s

Date Created: 12/10/2019, UTC


Last Updated: 8/17/2020, UTC

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