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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
Good for
Bodybuilding, Build Muscle
Equipment
2 x Dumbbell, Abduction/Adduction Machine, Barbell, Leg Extension Machine, Lying Leg Curl Machine, Machine, Seated Leg Press Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: www.popworkouts.com

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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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.

Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/10/2019, EST


Last Updated: 6/6/2021, EDT

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