You Can Do The Rock's Leg Day Workout

Dwayne Johnson At World Gym On The Gold Coast

If you’re ever looking for workout inspo, the first place you should check is The Rock’s Instagram.

Dwayne Johnson’s training regimen is legendary. He’s been known to bring his own personal gym, the Iron Paradise, everywhere he goes to be sure he never misses a lift. That commitment goes double for leg day, which the actor has called his lower half one of his favorite areas to pound in the weight room.

We got a little more proof about just how much The Rock likes to train legs after he shared his latest lower-body routine from his West Coast Iron Paradise location — and if you’re up to the challenge (and you have access to a huge facility with the right equipment), you can give the workout a try yourself.

Got my ass kicked today training legs. 3 Monster Sets. 4 exercises in a row. 5 well placed cuss words. Hams / calves 2nd half of workout. Coach @daverienzi Vision board @gal_gadot Slingshot @marksmellybell #IronParadise #Legs #BooYaaTribe #AssAintKickingItself

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If you need any more inspiration, just keep following The Rock’s example: Get yourself a vision board and dedicate all of your work to Gal Gadot. Wonder Woman will help you in your quest for gains.

The Rock’s Lower Body Crusher

Perform each exercise back-to-back with as little rest as possible for one round of the circuit. Finish three rounds.

Before you give the workout a shot, just remember: You’re not The Rock. If the volume or intensity is too much for your fitness level, scale down the reps or the weight.

Hip Thrust

3 sets of 8 reps

Johnson is clearly focused on making backside gains — he posted another video of himself ripping through Hobbs Beef Piston Power Thrusts hip thrusts recently.

These are called the “Hobbs Beef Piston Power Thrusts” ?? with 405lbs with a 15sec burn, churn and hold at the end. Training and dieting extremely hard for the next 16 weeks to be in the strongest & best shape I can be in for my HOBBS & SHAW film. This isn’t just another FAST & FURIOUS movie, it’s a spinoff opportunity to build out and grow the franchise and characters properly (taking a page out of MARVEL’s book) for audiences around the world to enjoy. Fans have been asking for this spinoff for years and I’m happy to say finally, their wish is my command. Let’s have some FUN. #AudienceFirst #SevenBucksProds #UniversalStudios #HobbsAndShaw #HardestWorkerInTheRoom

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The move is great to target your glutes, the biggest muscles in your body. To really push your posterior, you can take another page from Johnson’s book and wrap a mini-band around your knees and pause and hold the last set for a 10 to 15 second count, squeezing the glutes.

Pit Shark Belt Squat

3 sets of 8 reps

The belt squat shifts the position of the load from the more traditional back placement, giving your legs a challenge.

Burning love. 1st workout in my IRON PARADISE aka the traveling circus here in Hawaii Finishing off legs with my Pit Shark – 3 sets, 15 reps, 400lbs, 10 second pause for first and last rep. It’s a bitch of a closer, especially that last 10 second burn, but extremely productive for the gain. #IronParadise #HawaiianStyle ??

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If you don’t have a belt squat rig handy, sub in a similar move like dumbbell sumo squats. Again, you can follow Johnson’s example with pause reps to ramp up the difficulty on the first and last reps of each set.

Leg Press

3 sets of 10 reps

Johnson continues the lower body punishment with the leg press.

Leg day’s juuust gettin’ started… #YouCanCheckOutAnytimeYouLike #ButYouCanNeverLeave #RienziStrengthAndConditoning

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Be sure to control the weight on the sled on both the press up and the eccentric lowering of the movement.

Back Squat

3 sets of 25 reps

The circuit closes with a burnout set of squats, the most consistent staple of leg days everywhere. Since you’re performing such a high volume of reps, make sure that you don’t load up the bar with too much weight. Don’t worry if you can’t handle any extra load at all — just squat the bar or lose it for bodyweight squats until you can work up to more.

I appreciate the idea of a restful Easter, but I still gotta train legs. #EasterSunday #TheIronParadise #EmbraceYourCrackSweat

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After the circuit is done, you’re still not all the way through the workout. Johnson wrote that the second part focused on the hamstrings and calves, so we’ll give you an extra two moves to finish it off. Perform these as a circuit too, resting as little as possible until completing all three sets.

Leg Curl

3 sets of 8 reps

Step away from the heavy weights and grab a stability ball to work your hamstrings.

Focus on balance throughout the movement, making sure to control the ball as you contract and squeeze your hamstrings.

Donkey Calf Raise

3 sets of 15 to 20 reps

Add a new element to calf raises with a hip hinge and a platform with donkey calf raises.

If you add a load, be sure to adjust the reps accordingly.

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