JUST ABOUT EVERY inch of space on The Rock’s body is covered by a mound of muscle, but it’s the actor’s legs in particular that are the envy of many. The guy has boulders for quads and the calves of a Greek God. And, given how notroiusly difficult it is to chisel out a pair of legs you can show off, it can’t hurt to replicate The Rock’s leg workout. Luckily, he’s happy to share it.
Taking to Instagram to break down a recent change to his leg day, The Rock revealed that his new regimen is lower impact but has still helped him get results. “Reverse engineering my workouts like this (especially leg day) has allowed for great steady progress and gains – while not destroying my joints,” he said. “I’ve beaten the hell outta my body up enough over the years, I’m good now.”
“Stay strong, train smart, have a productive week,” he added.
Find The Rock’s full leg day workout below.
The Rock's leg workout
Warm up:
- 10 mins of cardio
- Foam roller
- Leg kicks
- Stretching
- 3 sets of abductors
- 3 sets of barbell glute raises
4 monster sets:
All four exercises performed back to back, with no rest until final exercise is complete.
- 45-degree leg press
- Vertical leg press
- Walking dumbbell lunges
- Leg extensions
Finisher:
- 100kg barbell squats, “2-4 sets depending on how much of a little bitch I am”
As you can see, the workout is heavy on monster sets to maximise intensity and build muscular endurance. You’ll also notice that The Rock saves barbell squats, a very tough exercise typically performed at the start of a workout when you still have energy, for his finisher.
This is because, as he says: “I love putting squats at the END of my leg training, since my legs are completely fried and more shaky than a cup of jello riding shotgun in my pickup.”
In other words, when your muscles are tired, that’s when you make the most gains.
Think you can handle The Rock’s leg day? There’s nothing stopping you from trying it for yourself.
