The Rock's leg day routine is one of the toughest workouts ever 2 years ago

The Rock's leg day routine is one of the toughest workouts ever

Give this session a go and you'll be walking like John Wayne afterwards

Dwayne 'The Rock' Johnson has revealed his full leg day routine - and it is one of the toughest workouts imaginable.


The Rock is currently in training for the upcoming Marvel movie Black Adam, and has been sharing snippets of his workout and diet regime in posts published on social media.

He said he wants to "raise the bar in terms of superhero movies", so his training routine has to match.

The Rock's workout plan calls for two workouts per day; fasted cardio upon waking and a gruelling weights session later in the day.

His weights regime incorporates a number of advanced techniques. We caught a glimpse of these when The Rock shared his back and biceps workout.


"Today's split tonight was back and biceps, and a lot of implementation of supersets, tri-sets, and giant sets.

"Four to five exercises per set, three sets of those. And it's a son of a bitch."


Supersets pair two exercises together back-to-back with no rest in between. Tri-sets combine three, and giant sets typically four.

These advanced techniques again feature in his latest workout post, featuring an absolutely brutal leg session.

The warmup itself takes 30 minutes. Then, it's straight into a monstrous giant set comprising FIVE exercises:

  • Leg extensions/leg curls
  • Compound pressing movement
  • Chain lunges
  • Shark pit squats
  • Barbell squats

This giant set is performed for multiple rounds; ostensibly until you throw up, or find walking from one machine to the next too difficult.

"Mentally prepare yourself," says The Rock, for this workout is "a real bitch".

But it doesn't stop there. If that crazy quad blaster wasn't enough, the session is rounded off by hitting hamstrings and calves directly.


The Rock admits his workouts are "a lot of hard work", but he "really enjoys the challenge of new goals".

Black Adam is due to begin filming next month. Commenting on the thought process behind his training plan, The Rock said:

"Obviously with the Black Adam prep, there's mythology, there's character, there's story study and things like that, but when it comes to the physicality part and the balance and energy of Black Adam, I want to raise the bar with the character."