Are you curious about the Dwayne Johnson leg workout?
Do you want to know Dwayne Johnson trains his legs for size and strength?
Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how to use the Dwayne Johnson leg workout to take your training to the next level!
Introduction
- Part 1: Dwayne Johnson’s Leg Workout
- Part 2: Dwayne Johnson’s Full Workout Routine
- Part 3: Dwayne Johnson’s Diet
Dwayne Johnson is one of the biggest actors in the world.
He is famous for starring in Hollywood action movies like Baywatch and Fast And Furious.
Of course, he is also famous for his muscular physique!
Dwayne Johnson Stats
- Age: 49 Years Old
- Height: 6 Feet 5 Inches
- Weight: 270 Pounds
- Body Fat: About 10%
- Nickname: “The Rock”
Dwayne Johnson is 6 feet 5 inches tall and weighs an unbelievable 270 pounds!
In fact, Dwayne Johnson may be the most muscular celebrity in the world today.
Part 1: The Dwayne Johnson Leg Workout
Dwayne Johnson has an impressive upper body, but his legs are on a completely different level!
So how does Dwayne Johnson train his legs? Does he have a secret leg training routine, or is he just gifted for building big, strong legs?
Dwayne Johnson trains his legs one day per week using high volume bodybuilding style workouts.
He performs 6-8 exercises for his entire lower body, including his quads, hamstrings, and calves.
Dwayne believes the quads and hamstrings respond best to high-volume workouts with high rep ranges and short rest periods, so that is exactly how he trains when he wants to take his legs to the next level!
Here is one of Dwayne Johnson’s favorite leg routines. Check it out:
The Dwayne Johnson Leg Routine
- Exercise #1: Barbell hip thrust, 4 sets of 12 reps
- Exercise #2: Leg extensions, 3 sets of 20 reps
- Exercise #3: Vertical leg press, 5 sets of 15 reps
- Exercise #4: Walking dumbbell lunge, 3 sets of 12 reps
- Exercise #5: 45 degree leg press, 6 sets of 15 reps
- Exercise #6: Lying leg curl, 4 sets of 12 reps
- Exercise #7: Seated leg curl, 5 sets of 12 reps
Here is the training video:
Talk about an intense leg workout!
Unlike a lot of bodybuilders, Dwayne Johnson skips back squats in his workouts.
He isn’t interested in squatting a ton of weight, or breaking powerlifting world records. Instead, he wants to build some strong and aesthetic legs without injuring his lower back.
He uses the pre-exhaust technique in his leg workouts, which means he performs leg extensions for his quads before moving onto heavier compound exercises like leg presses and lunges.
This lets him use less weight on the heavy exercises, while still getting a great workout in.
Actually, this is a fantastic idea for anyone interested in improving their health and longevity, while avoiding injuries to their knees and lower back!
Part 2: Dwayne Johnson’s Full Workout Routine
Dwayne Johnson trains more than just his legs!
He also performs intense workouts for his upper body, including his chest, back, shoulders, and arms.
This makes sense, as most Hollywood actors are more concerned about having a muscular upper body than massive legs!
Here is the exact training split that Dwayne Johnson uses to train his entire body. Check it out:
The Dwayne Johnson Training Split
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms
- Day 5: Legs
- Day 6: Off
- Day 7: Off
As you can see, Dwayne Johnson trains 5 days per week using a traditional bodybuilding bro split.
He trains his chest, back, shoulders, arms, and legs on their own separate training day.
Dwayne believes the best way to build a great physique is to attack each muscle group with 4-6 different exercises, and the only way to do this is to have a separate workout for each muscle group.
Now let’s look at Dwayne Johnson’s chest workout. Check it out:
The Dwayne Johnson Chest Routine
- Exercise #1: Incline bench press, 4 sets of 6-12 reps
- Exercise #2: Dumbbell bench press, 4 sets of 12 reps
- Exercise #3: Hammer strength incline press, 4 sets of 12 reps
- Exercise #4: Flat dumbbell fly, 3 sets of 12 reps
- Exercise #5: Cable crossover, 3 sets of 15 reps
- Exercise #6: Dips, 3 sets to failure
Here is the training video:
Talk about an intense chest workout!
Dwayne Johnson likes to train his chest with high volume bodybuilding style workouts.
He performs 6 different exercises for his chest, including a healthy mix of compound and isolation movements.
He uses everything from barbells, dumbbells, machines, cables, and weighted dips to build every single part of his chest!
Talk about incredible!
Now let’s look at Dwayne Johnson’s back workout. Check it out:
The Dwayne Johnson Back Routine
- Exercise #1: Pull ups, 4 sets to failure
- Exercise #2: One-arm dumbbell row, 4 sets of 6-12 reps
- Exercise #3: Lat pulldown, 3 sets of 12 reps
- Exercise #4: Seated cable row, 3 sets of 12 reps
- Exercise #5: Dumbbell shrug, 4 sets of 12 reps
- Exercise #6: 90 degree back extensions, 3 sets of 12 reps
Here is the training video:
Talk about an intense back workout!
As usual, Dwayne Johnson attacks his upper back with 6 different exercises.
He likes to use short rest periods and high rep ranges to pump his entire back full of blood! According to The Rock, this is the fastest way to grow your upper back.
Now let’s look at Dwayne Johnson’s shoulder workout. Check it out:
Dwayne Johnson’s Shoulder Routine
- Exercise #1: Seated dumbbell overheard press, 3-5 sets of 10-15 reps
- Exercise #2: Cable front raise, 3-4 sets of 10-15 reps
- Exercise #3: Standing dumbbell lateral raise, 3-4 sets of 10-15 reps
- Exercise #4: Reverse pec dec, 3-4 sets of 10-15 reps
- Exercise #5: Seated dumbbell lateral raise, 3-4 sets of 20-25 reps
- Exercise #6: Barbell shrugs, 3-4 sets of 8-10 reps
- Exercise #7: Dumbbell shrugs, 3-4 sets of 10-12 reps
Here is the training video:
Talk about an intense shoulder workout!
Dwayne Johnson likes to attack his shoulders from as many different angles as possible.
He uses 5 exercises for his shoulders, including 1 heavy overhead pressing movement and 4 lighter isolation exercises, plus 2 isolation movements for his upper traps.
Dwayne believes the upper traps are used in many shoulder exercises, so you should train them on the same day.
Now let’s look at Dwayne Johnson’s arm workout. Check it out:
The Dwayne Johnson Arm Routine
- Exercise #1: Barbell curl, 7 sets of 8-12 reps
- Exercise #2: Rope pushdown, 3 sets of 8-12 reps
- Exercise #3: Cable curl, 3 sets of 8-12 reps
- Exercise #4: Dips, 3 sets of 8-12 reps
- Exercise #5: Ez-bar curls, 3 sets of 8-12 reps
- Exercise #6: Close grip bench press, 3 sets of 8-12 reps
- Exercise #7: Dumbbell preacher curl, 4 sets of 8-12 reps
- Exercise #8: Reverse curl, 4 sets of 8-12 reps
- Exercise #9: Overhead triceps extension, 7 sets of 8-12 reps
Here is the training video:
Talk about an intense arm workout!
Dwayne Johnson doesn’t mess around on arm day, as you can see from this workout!
He uses 9 total exercises to destroy his upper arms, including 5 exercises for his biceps and 4 exercises for his triceps.
Dwayne Johnson doesn’t have any “favorite” arm exercises.
Instead, he attacks his arms with as many different exercises as possible to destroy his weak points!
Part 3: The Dwayne Johnson Diet
Dwayne Johnson knows that building big, strong legs is about more than just training.
You also have to eat the right foods if you want to grow!
“I'll never, ever be full. I'll always be hungry. Obviously, I'm not talking about food.”
So what does Dwayne Johnson’s diet look like?
Here is all of the food that Dwayne “The Rock” Johnson eats in a single day to build big, strong legs:
Dwayne Johnson’s Six Pack Abs Diet
- 36 ounces of cod
- 8 ounces of steak
- 8 ounces of chicken
- 12 eggs
- 12 ounces of sweet potato
- 12 ounces of backed potato
- 6 cups of white rice
- 4 cups of veggies
- 2 cups of oatmeal
- 2 tablespoons of fish oil
- 30 grams of casein protein
- 1 spinach salad
Absolutely incredible! How on Earth does The Rock eat that much food in a day?
He must not be human!
For entertainment purposes, here is Jujimufu trying to eat everything The Rock eats in a day:
Don’t worry – Dwayne Johnson doesn’t eat all of this food in one sitting.
He spaces out his meals over the course of the day to maximize absorption of the protein, carbs, and fats.
“I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible with proteins, carbohydrates, good fats — and the occasional sugar at the right times of the day.”
Here is the exact meal plan that Dwayne “The Rock” Johnson uses when he wants to build big, strong legs:
Dwayne Johnson’s Meal Plan
Meal 1
- 10 ounces of cod
- 2 whole eggs
- 2 cups of oatmeal
Meal 2
- 8 ounces of cod
- 12 ounces of sweet potato
- 1 cup of vegetables
Meal 3
- 8 ounces of chicken
- 2 cups of white rice
- 1 cup of vegetables
Meal 4
- 8 ounces of cod
- 2 cups of rice
- 1 cup of vegetables
- 1 tablespoon of fish oil
Meal 5
- 8 ounces of steak
- 12 ounces of backed potato
- 1 spinach salad
Meal 6
- 10 ounces of cod
- 2 cups of rice
- 1 salad
Meal 7
- 30 grams of casein protein
- 10 egg-white omelet
- 1 cup of vegetables (onions, peppers, mushrooms)
- 1 tablespoon of fish oil
Now THAT is a ton of food!
I don’t know how Dwayne Johnson manages to eat all this food in one day… maybe that’s why he’s 270 pounds, and I’m not?
If you want to build big, strong legs like Dwayne Johnson, then this meal plan is for you!
Conclusion | The Dwayne Johnson Leg Workout!
Dwayne Johnson has massive legs, and it’s easy to see why.
He uses a very smart high-volume leg workout to build his quads, hamstrings, and calves.
Unlike a lot of bodybuilders, Dwayne Johnson skips the heavy squats.
Instead, he pre-exhausts his legs with leg extensions, and then performs his heavy compound movements like lunges and leg presses.
This strategy lets him build his legs, while keeping his knees and lower back healthy!
If you are looking for a new routine to shock your legs into growth, then the Dwayne Johnson leg routine is for you.
It may be just what you need to take your training to the next level!
“Think back five years ago.
Think of where you’re at today.
Think ahead five years and what you want to accomplish. Be unstoppable.”
Thank you for reading and I wish you the best of luck on your strength training journey!
