Few Hollywood stars are as committed to their fitness as Dwayne “The Rock” Johnson. Known for his physically demanding roles, Johnson’s impressive physique is the result of years of dedicated training. A quick look at his social media shows just how seriously he takes his workouts.
On November 2, 2022, Johnson posted a clip on Instagram featuring a tough leg workout. The routine included five “monster sets” of four different exercises, followed by a challenging finisher. According to his caption, he performed each movement back-to-back with no rest, creating a high-intensity circuit.
Johnson’s Leg Day Routine (5 Sets Each):
Leg Press
Hack Squat
Chain Lunges
Dumbbell Sumo Squat
For the final “killer” move, Johnson intensified his 100-pound dumbbell sumo squats. He added a three-second lowering phase, paused for one second at the bottom (without letting the dumbbell touch the ground), and held the weight only with his fingertips — a technique that also trains grip strength.
[Related: The 12 Best Hamstring Exercises for Muscle Mass, Strength, and More]
Preparing for Powerful Roles
At the time of the post, Johnson was starring in Black Adam, a film adaptation of the DC Comics antihero. Released in October 2022, the movie required Johnson to portray a super-powered character with immense strength and speed—something that aligns well with his natural athleticism.
A former WWE superstar and collegiate football player, Johnson was part of the University of Miami’s 1991 National Championship team. He played alongside football greats, including Warren Sapp, who went on to be inducted into the Pro Football Hall of Fame.
Given this background, it’s no surprise that a workout many would find exhausting is just another day in the gym for Johnson. Whether it’s in sports, wrestling, or acting, Johnson’s success comes from the same core principle: train like you mean it.
Featured image: @therock on Instagram
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