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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.

Day 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.

Exercise		Sets	Reps	Rest
1. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody		4	20	60s
Circuit	2A. Seated Leg Press Seated Leg Press by FitnessScape	4	20	60s
Circuit	2B. Dumbbell Lunges Dumbbell lunges by TRAINING HUB	4	20	60s
3. Machine Hack Squat Quadriceps Exercises -- Sled Hack Squat by Fitnessyard		4	20	60s
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77		4	12	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development		4	12 - 2	60s
6. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness		4	12	60s
7. Dumbbell Standing Calf Raise Standing Dumbbell Calf Raise by Testosterone Nation		3	25	60s
8. Seated Calf Raise Machine ▶		3	25	60s

Date Created: 12/10/2019, UTC

Last Updated: 8/17/2020, UTC

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