The Rock Legs Workout: Get A Huge Lower Body
By Chris Davis
 | Beginner (1-2 years) |
 | 84 minutes/day |
 | Build Muscle, Bodybuilding |
 | Leg Extension Machine, Seated Leg Press Machine, 2 x Dumbbell, Machine, Barbell, Lying Leg Curl Machine, Abduction/Adduction Machine, Seated Calf Raise Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
For Leg Extensions, Seated Leg Press and Walking Lunges, he uses 20 repetitions. For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his legs workout, The Rock works his calves with both standing and seated calf raises. For these two final calves exercises, The Rock does at least 25 reps per set.
| Exercise | Sets | Reps | Rest | |
| 1.Leg Extensions | 4 sets | 20 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Seated Leg Press | 4 rounds | 20 reps | 0s | |
| 2B.Dumbbell Lunges | 4 rounds | 20 reps | 60s | |
| 3.Machine Hack Squat | 4 sets | 20 reps | 60s | |
| 4.Barbell Romanian Deadlift | 4 sets | 12 reps | 60s | |
| 5.Lying Leg Curls | 4 sets | 12 reps | 60s | |
| 6.Thigh Abductor | 4 sets | 12 reps | 60s | |
| 7.Dumbbell Calf Raises | 3 sets | 25 reps | 60s | |
| 8.Seated Calf Raise Machine | 3 sets | 25 reps | 60s | |
Date Created: 12/10/2019, UTC
Last Updated: 10/31/2021, UTC
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