If there’s one thing Dwayne “The Rock” Johnson doesn’t do, it’s skip leg day. He recently underwent a dramatic muscle transformation for his role in DC’s upcoming Black Adam movie, and that included building a truly massive pair of quads through some intense leg day sessions.
Johnson just shared another look at his muscular legs on Instagram following another particularly challenging lower-body workout. He’s spoken multiple times in the past about how he likes to train legs, stating and restating the importance of lifting smarter, not just heavier, by focusing on slow, controlled reps to achieve the best eccentric contraction.
A typical leg day session with The Rock consists of a half-hour warmup with plenty of activation exercises like extensions, leg curls and glute abductions, and then he absolutely roasts his lower body with giant sets of leg press and barbell squats in the 15 to 20 rep range. One of his go-to finisher is the walking chain lunge supersetted with the Romanian deadlift, introducing pauses at the lower end of each rep to maximize that time under tension.
“Left it all ‘in the arena’ aka the gym floor,” he wrote in the caption of this latest gym update. “Emptied the bucket and raised the personal bar. Good day of work.”
Continuing that personal bar is a key part of how the actor, producer and entrepreneur stays motivated both in his workouts and his career. Back in February, Johnson shared a YouTube video where he opened up about the mindset he has cultivated that enables him to keep pushing himself.
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“In the gym, as in life, raising the bar isn’t always about putting on a big show,” he said. “It’s the small quiet promises you make to yourself. The ones you could break, and no-one would know, but you don’t. You show up every day and meet this gym on its terms; with humility, gratitude, and respect. Through struggle, through pain, through sweat. Through the little voice deep in your gut that says you could quit any second, but you don’t. You raise, and raise, and raise again.”
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