The Rock’s Leg Day - Dwayne Johnson Workout, Sets, and Reps 

From my coaching experience, I find Romanian Deadlifts to be an excellent preparatory exercise for squats. Start with your hands on the Olympic bar and knees slightly bent, a technique I often demonstrate to my clients for optimal form.

Then slowly raise the bar while keeping your back straight. Once you get to the top position, slowly lower the bar down again and bend your knees.

But don’t bring it all the way down; instead, hold it just above the ground for two seconds.

Back Squats

This is one of the best compound exercises for your legs, as noted in the Asian Journal of Sports Medicine research [1].

Set up the squat rack for your height and strength.

Then bring your body underneath the bar and rest it on your shoulders.

The idea is to squat down as far as you can to activate every muscle in your legs.

Repeat the squats for 8–12 reps.

Lying Leg Curls

You’re heading back to the leg machine to do some lying leg curls. This is a great way to do a hamstring isolation exercise. Set up the gym equipment to get into a comfortable starting position.

Perform the movement slowly to add more time under tension, as shown in the study published in the Journal of Physiology [2]. Make adjustments depending on your fitness and strength levels, and make sure you complete 8–12 reps per set in this workout.

In my experience, dedicating time to each calf muscle during raises is crucial. I advise using a solid block or step, as I do with my clients, to enhance the range of motion and effectiveness of the exercise.

You can do the calf raise with dumbbells or a barbell and aim to do about 15-20 reps in each set.

You can also adjust your toes to point inward or outward to further add targeted strain.

Weighted Glute Bridge

And finally, glute abductions with a barbell will add some targeted strain to your buttocks.

Be careful with your back, and make sure you keep a neutral curve on your spine. And to spice things up some more, try doing some single-leg glute drives.

One other thing I would suggest is adding a rest exercise between sets. Keep a jump rope handy to make sure your legs remain loose.

Dwayne Johnson also does some giant sets, where he goes for 15-20 reps in the last set of a workout to bring on some additional burn.

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• Is "The Rock" Doing Steroids?
• What Supplements Does the Rock Take? 
• The Rock Workout Routine Diet Plan & Supplements
• The Rock Chest Workout Routine 

"Truth is, over the years I've actually learned to train HARDER. But, in order to train harder, I had to learn how to train SMARTER."

- Dwayne Johnson