Can You Handle The Rock’s Leg Workout?

“I’ve always had an affinity for leg workouts. I save them for the end of the week as a twisted treat!” Can you handle The Rock leg workout?

the rock leg workout

Today we’re in the gym with The Rock and he LOVES training legs.

Like, seriously.

Rarely have I seen someone so giddy with excitement at the prospect of pain. Show him a new twist on an old exercise that’d make most people puke and he gets a little twinkle in his eye like a kid with a new toy.

Then again, you don’t achieve an incredible physical transformation like his by taking it easy in the weights room…

Back in 2002 when he starred in The Scorpion King, The Rock was an athletically gifted WWE Superstar perhaps better known for his fast mouth than his physique, but what we see nowadays is an entirely different package. He looks like he’s carved from stone, with the kind of lean size not a million miles away from the classic 1980s bodybuilding era.

Heck, it’s not an understatement to say that, at 50 years old, The Rock is in the best shape of his life!

So today we are going to smash one of his favorite leg workouts. This workout is part of a bigger program he’s used time and time again to create the huge results we’ve all seen on screen; Pain & Gain, Hobbs & Shaw, San Andreas, Central Intelligence, and most recently Jumanji: The Next Level.

Let’s get into it!


the rock leg workouts

Leg Day With The Rock

If you’re going to train like The Rock, you need to think like The Rock.

“I’ve always had an affinity for leg day.

I deliberately keep it back for Saturday, as a kind of sick and twisted treat for myself to look forward to all week long!”

– Dwayne Johnson

People are often floored when the try his training style because they were expecting an entirely different session.

You see, most people expect they’re gonna be pumping super heavy weights and knocking out maxes… and this is not how he trains at all! In fact he rarely shoots for a max lift, and prefers using higher reps and lighter weights to carve his physique.

So why is this the case?

Well, high rep sets can be just as effective as low rep sets in terms of hypertrophy (muscle growth) but they have the added advantage of placing far less stress on the joints and provide a smaller workload for the central nervous system. That’s a big thumbs up for someone who regularly works 17 hour days and trains almost every day, because it allows for faster recovery and significantly lower risk of injury. Speaking of which, we must also take Dwayne’s WWE career into consideration; he racked up multiple injuries back in the wrestling days (3 lower back disc ruptures, ruptured achilles tendon, torn abdomen, torn abductor, torn quadriceps, hernia, 4 knee surgeries). By using a tried and tested combination of higher reps, lighter weights and perfect form (he’s a massive stickler for perfect form!) The Rock can continue looking awesome for movie roles.



the rock leg workout

The Rock’s Leg Workout

In case you can’t see the image above, here’s a written version.

1) BOX SQUAT x20
(5 rounds)

2) LEG PRESS x25, x20, x18, x16, x25/25
*** After the last set of 25 we remove a little weight and head straight into a x25 rep burnout set.

3) SMITH MACHINE LUNGES x16 each leg
(4 rounds)

4) LYING LEG CURL x12, x10, x8, x6/12
*** After the final set remove a little weight and head straight into a x12 rep burnout set.

5) SMITH MACHINE CALF RAISE x16, x16, x16, x16, x16, x16/20
*** After the final set remove a little weight and head straight into a x20 rep burnout set.

the rock legs


dwayne johnson leg workout

The Rock Leg Workout: Russ’ Quick Tips

Pay particular attention to the first exercise on today’s card.

Rocky does box squats instead of regular squats because his knees are battered. This is a great substitute exercise because it’s safer, and I wish I saw more people doing it in gyms.

But it’s also much more than that.

The extra weight you can load onto bar has been shown to produce much more force when driving out of the hole (vs regular squats), making the bxo squat a great muscle building exercise in it’s own right. (1)

Also, you can see that three out of five exercises have burnout sets.

That means that after completion of the final set of an exercise we reduce the weight by about 30% and carry on performing reps until our legs, as the name suggests, burn out. The only rest you receive between the end of your set and the start of the burnout set is however long it takes you to change the weight. When you hit this technique correctly, you won’t even want to look at another leg exercise for a week!

That wraps up today’s workout.

Go give The Rock leg workout a try, and jump on my free email list for more training tips straight outta my gym.

References:

  1. McBride J. M., et al. Comparison Of Kinetic Variables And Muscle Activity During A Squat Vs. A Box Squat. J Strength Cond Res (2010).

Who Is Russ Howe PTI?

russ howe pti

Featured in Men’s Fitness magazine and voted in the world’s top 50 fat loss coaches by HuffPost, Russ is the author of ‘The Rip Down’ and is among the UK’s most subscribed personal trainers with 104,357 people getting his free weekly fitness tips e-mail.

In the gym Russ’ clients range from busy parents, to models, to athletes and actresses. Russ also worked alongside the UK government for 8 years in a venture combating childhood obesity in England.

Outside of the gym, he’s a proud Dad to three young boys.

You can get more tips by joining the e-mail newsletter above, and you can instantly access full workout plans by hitting the button below!

Russ_Howe_PTI

3 responses to “Can You Handle The Rock’s Leg Workout?”

  1. Upon first glance I thought it looked straight forward, but those burnout sets really do get you going. Enjoyed this session!

  2. Did this 2 days ago, literally couldn’t walk. My goodness I have been taking it too easy on my legs 😀

Leave a Reply

Your email address will not be published. Required fields are marked *

  • How To Get In Photoshoot Shape In 2 Months

    In this article I’m going to give you a quick and easy nutrition plan you can use to whip yourself into photoshoot shape in just 8 short weeks.

    Click here to read,


  • The Rules To Ripped

    These ten tips will help you to lay the foundations of a rock solid body transformation. I call them “The Rules To Ripped”.

    Click here to read,


  • THE 10 BEST PRE WORKOUTS OF 2020 (THE RUSS LIST!)

    What is the best pre workout of 2020? Don’t waste your money – it’s time for The Russ List 2020, my yearly breakdown of the best pre workout supplements!

    Click here to read,


  • How To Make Your Own Pre Workout Supplement

    Want to learn how to make your own pre workout from scratch? This guide teaches you the four ingredients you’ll need.

    Click here to read,


  • Why Arnold Is Still The Best Bodybuilder

    Many people are hailing Chris Bumstead as the greatest bodybuilder of all time. Here’s my take on why Arnold is still #1.

    Click here to read,


  • Creatine Myths Busted!

    There are many myths surrounding creatine and it’s potential side effects. This article addresses them one by one.

    Click here to read,


  • Eating Fat Won’t Make You Fat

    Fat was demonized in the 1980s and is still misunderstood today. Here’s the science on optimizing your fat intake for results.

    Click here to read,


  • Eat More Protein For Muscle Growth

    How much protein should you eat per day to build muscle? More than most people do. Here’s the lowdown on protein requirements for athletes.

    Click here to read,


  • Omega-3: Behold The Alpha Omegas!

    Omega-3 supplements are an afterthought for most people, but more fool them!

    Click here to read,


  • Ashwagandha: The Stress-Busting Fat Burner?

    You want a supplement which can reduce stress, boost fat loss and give you better sleep? You got it!

    Click here to read,


  • Agmatine Sulfate: Just Say N.O.

    Say hello to agmatine sulfate. This nitric oxide booster is hailed as “the next big thing” in pre workouts… BUT IT ISN’T!

    Click here to read,


  • CLA: The Belly Fat Burner?

    Conjugated linoleic acid (CLA) is billed as a fat burner which can specifically target belly fat. Let’s see if it really works.

    Click here to read,


russ howe pti programs

Grab a membership to have access to all training programs, diet plans, supplement research and the famous Daily Trainer workouts from Russ!

Click here to see more.