Can You Handle The Rock’s Leg Workout?

Today we’re in the gym with Dwayne “The Rock” Johnson and one thing is clear… if you don’t enjoy training your legs hard, you’d better call your momma.

However, if you want to carve your legs into lean, powerful objects of destruction, keep reading…

In the last few years, Dwayne has undergone a huge physical transformation.

Gone is the quick, athletic appearance he owned in WWE. In its place a huge, chiseled frame that most bodybuilders would be damn proud of. While most guys peak in their twenties, Rocky has achieved his best physical shape in his late forties.

But as you’re about to see, those results didn’t come easy.


Leg Day With 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

Before you start today’s workout, there’s one issue we’ll need to address.

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

Despite the hulking muscles on display in movies like Hobbs & Shaw, Hercules, and Jumanji, he’s aware that form comes ahead of weight in the gym.

He vary rarely shoots for a max lift, and prefers using higher rep ranges to create as much tension in the target muscle group as possible.

Dwayne picked up a lot of injuries back in his wrestling days, and has learned how to make classic exercises highly effective by simply mastering the art of doing them very well. So ditch the ego, and use whatever weight you need to use in order to perform each exercise with perfect form.

The Rock Leg Workout

The Rock leg workout

The Rock Leg Workout – Russ’ Quick Tips!

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

Rock does box squats because his knees are battered from years in the ring, but the fact is most gym-goers don’t perform regular barbell squats with a strict and safe technique, so this exercise plays a very important role in the program.

But it’s not only useful for teaching proper form, the box squat is actually a pretty great exercise in its own right, too.

One study showed that box squats enable trainees to load the bar with a significantly heavier weight, requiring much more force to drive out of the hole and therefore making them a great leg exercise. (1)

Three of today’s exercises carry burnout sets.

This means that following the final set of the exercise, we drop some weight from the stack and carry on forcing out reps until our legs, as the name suggests, burn out.

Try to leave minimal rest between the end of the final set and the start of the burnout set. When you hit this technique correctly, you won’t want to look at another leg exercise for a few days.

the rock leg workout jumanji

And that wraps up today’s session!

If you enjoyed The Rock’s leg workout, consider hopping on my free email list below for ongoing tips straight outta my gym!


  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)

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