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The Rock leg workout is a sure way to fire up the leg muscles and demolish them, just to ensure that the muscle fibers grow back thicker and stronger. However, it’s not easy to have quads and hamstrings like Dwayne Johnson.
Johnson has focused on his physique from a young age, and since then working out and crushing the iron has been one of his daily goals. He rarely goes through a day without working out.
He recently took to Instagram to give his audience and fans a glimpse of The Rock leg workout, and it’s brutal.
What is The Rock leg workout?
Dwayne Johnson uploaded a video on his social media showing off what he does as a pre-exhaust.
A pre-exhaust is a resistance training concept that focuses on activating all the muscles in a larger body part by working on an isolation exercise right before the compound exercises.
The idea is to stimulate the muscle group completely and ensure it’s not held back by weaker parts during compound exercises.
Here’s The Rock's leg workout pre-exhaust routine:
Leg extension supersets with leg curls
4 sets, 25 reps, then 2 drop sets until failure.
Furthermore, The Rock leg workout frequency moved from one day a week to two days a week. Now, that’s saying something.
The Rock leg workout routine
While the above is a glimpse of what The Rock is capable of, here’s an example of The Rock leg day workout routine:
Warm-up
Ten minutes of light cardio, such as jogging or cycling.
Leg press
Four sets x 25 reps, with an increase in weight on each set (progressive overload)
Walking lunges
Four sets x 25 reps, holding dumbbells or a barbell.
Leg extensions
Four sets x 20 reps, with a slow and controlled movement.
Romanian deadlifts
Four sets x 12 reps, using barbells or dumbbells.
Seated calf raises
Four sets x 25 reps, using a calf raise machine or dumbbells.
Standing calf raises
Four sets x 25 reps, using a calf raise machine or dumbbells.
Cool-down
Five to ten minutes of stretching and foam rolling.
It's worth noting that this is an intense workout and should only be attempted by experienced lifters. It's also important to consult a doctor before starting any new exercise routine, especially if you have a history of injuries or medical conditions.
Dwayne Johnson has always been a huge advocate of fitness and building one’s physique to the best extent possible. Regardless of the timeline of his career, The Rock has never shied away from a good workout. In fact, his gym, The Iron Paradise, travels with him from one location to another during his movie shoots. It takes an entire team to set up his portable gym, which weighs roughly around 10,000 lbs.
Now, if you want to do The Rock leg workout, you must be aware that Johnson has been training for most of his life. So, while you can follow the same routine, you must adjust the intensity based on what suits your fitness and muscle endurance.
Moreover, take ample rest to allow the muscle fibers to recover. Without that, you won’t be able to push the fibers to grow bigger and stronger.
