The Rock Leg Workout

Today we’re in the gym with Dwayne “The Rock” Johnson and one thing is clear: If you don’t really train your legs very hard, you’d better call your momma. On the other hand, if you want to carve your legs into lean, powerful objects of destruction, read on…


The Rock Leg WorkoutIn the last year, Dwayne has undergone a huge transformation as he prepared for roles in Snitch, Fast 6 and the upcoming bodybuilding movie Pain & Gain. While most guys peak physically in their twenties, Rocky has achieved his best physique to date at the age of 40.

However, as you’re about to discover, results don’t come cheap.

Before you begin today’s workout there is one thing you’re going to have to address. If you’re going to train like The Rock, you need to think like The Rock. As we often teach clients, it’s literally all about the technique. During The Rock leg workout we encourage you to go as heavy as you possibly can here but be sure to maintain perfect form throughout. Remember, you’re training your legs, not your ego. Dwayne makes classic exercises effective because he does them very well.

Today’s Leg Workout

Box Squats 5 sets of 20

Leg Press 4 x 25, 20, 18, 16 (then into a burnout set of 25)

Smith Machine Lunges 4 x 16 (8 per leg)

Leg Curl 4 x 12, 10, 8, 6 (then into a burnout set of 12)

Standing Calf Raise 6 x 16 (then into a burnout set of 20)

The Rock Leg WorkoutRuss’ Tips

Give particular attention to the first exercise on today’s card. Most gym members don’t perform their barbell squat with a strict technique and this is a highly important part of the program. You should be able to get down to parallel (90 degrees) on each rep. Box Squats will help you do that.

Also, three of today’s five exercises end with a burnout set immediately following the last set. Try to leave minimal rest between the final set ending and the burnout set beginning. After you hit this technique correctly, you’ll not want to look at another leg exercise for a few days!

After a tough session, now I want you to do 2 easy things:

1. Help others. Email the link to today’s article to at least 2 gym friends. They’ll appreciate the challenge!

2. If our videos and tips are helping you to build a better body (no matter where you are in the world!), then I want to hear about that on my Facebook page!


P.S. If you’re trying to  build a more muscular physique be sure to watch our video on how to build muscle and check the recommended supplements list.


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