The Rock Legs Workout is the fastest way to increase the size of your lower body. The workout was created by the legendary wrestler Dwayne “the Rock” Johnson, and it is designed to develop the legs, glutes, hamstrings, quads and calves in a short period. You can do this workout at home or at the gym with no equipment needed!
The Rock’s workout routine is designed to give you a massive lower body. The first time Dwayne Johnson revealed this was while getting ready for his role as Hercules, and since then, he has used it before filming Baywatch! This intense three-day program will have your legs burning with fire by day 3, so keep pushing yourself past those limits or risk not seeing any gains at all from these killer exercises, which include higher rep ranges than most other workouts on the market today.
The Rock Legs Workout
The Rock’s leg workout routine is a high-intensity, circuit-based program that will get your muscles burning. It was put together directly from the tweets he provided while training for his role in Hercules.
The workouts are the same as those he did to prepare for the movie “Hercules” and will help you build a big pair of legs.
The Rock Legs Workout Details:
- Perform each exercise in the workout one after another with no rest between exercises, then take a 90-second break before moving on to the next exercise group.
- Repeat the entire circuit three times for the best results while resting 60 seconds between each round of exercise.
- Focus on using slow and controlled movements to maximize your gains in strength.
The Rock Legs Workout Routine weekly:
Day One (Monday) – Quads/Hams & Calves
- High Knees for 40 seconds
- 20 squats
- 30 sec. rest
- Glute Bridges with the 45lb plate held overhead for 60secs.
- Leg Curls x15 each leg; Rest 15 sec between legs, repeat twice more (45 sec).
- Seated Calf Raises – 25 reps per foot; repeat the circuit twice more.
Day Two (Tuesday) – Glutes & Abs
- 30 sec. rest
- Glute Bridges with the 45lb plate held overhead for 60secs x20 reps each leg; Rest 15 sec between legs, repeat once more (45 sec).
- Leg Curls x15 each leg; Rest 15 sec between legs, repeat twice more (45 sec).
- Plank with the 45lb plate held overhead for 60secs.
- Side Planks x30 seconds per side, Repeat the circuit once more.
Day Three (Wednesday) – Quads/Hams & Calves
- 30 sec. rest
- High Knees for 40 seconds x20 reps; Rest 15 sec, Repeat the circuit twice more (45 sec).
- Glute Bridges with the 45lb plate held overhead for 60secs x15 reps each leg; Rest 15 sec between legs, repeat once more (45 sec).
- Leg Curls x15 each leg; Rest 15 sec between legs, repeat twice more (45 sec).
- Seated Calf Raises – 25 reps per foot; Repeat the circuit twice more.
Day Four (Thursday) – Quads/Hams & Calves
- In the words of the great Dwayne Johnson, the Rock Legs workout is the quickest way to “get your ass on the floor and feel the burn.”
- High Knees for 40 seconds x20 reps; Rest 15 sec, Repeat the circuit twice more (45 sec).
- Glute Bridges with the 45lb plate held overhead for 60secs x15 reps each leg, Rest 15 sec between legs, repeat once more (45 sec).
- Leg Curls x15 each leg; Rest 15 sec between legs, repeat twice more (45 sec).
- Seated Calf Raises – 25 reps per foot; Repeat the circuit twice more.
Day Five(Friday) – Glutes & Abs
- 30 sec. rest
- Glute Bridges with the 45lb plate held overhead for 60secs x20 reps each leg; Rest 15 sec between legs, repeat once more (45 sec).
- Leg Curls x15 each leg; Rest 15 sec between legs, repeat twice more (45 sec).
- Plank with the 45lb plate held overhead for 60secs x60 sec; repeat the circuit once more.
- Side Planks x30 seconds per side; Repeat the circuit once more.
Day Six (Saturday) – Quads/Hams & Calves
- In the words of the great Dwayne Johnson, the Rock Legs workout is the quickest way to “get your ass on the floor and feel the burn.”
- High Knees for 40 seconds x20 reps; Rest 15 sec, Repeat the circuit twice more (45 sec).
- Glute Bridges with the 45lb plate held overhead for 60secs x15 reps each leg; Rest 15 sec between legs, repeat once more (45 sec).
- Leg Curls x15 each leg; Rest 15 sec between legs, repeat twice more (45 sec)
- Seated Calf Raises – 25 reps per foot; Repeat the circuit twice more.