The Rock Shows Insanely Pumped Up Quads After Brutal Leg Day Training

The Rock shows off pumped up quads after intense training.

The Rock shows some crazy quad development after recent brutal leg day training. The popular actor detailed his training and showed off his pumped up legs on his Instagram page.

Dwayne “The Rock” Johnson has always been an advocate for hard training. As such the actor and athlete has developed a truly world class physique. These days The Rock is looking even more impressive than he did during his days in the WWE. Not only has he grown in muscle size, his conditioning has also improved. The Rock is looking insanely shredded these days, so much so that he could step onto a bodybuilding stage and acquit himself well.

In particular it appears that The Rock has been focusing a lot on building his wheels. In order to improve athleticism one must start from the ground up. Those who have powerful feet, powerful calves, powerful quads and hamstrings are going to excel in their athletic ability. Whether be for aesthetics or performance, The Rock has been pushing himself on leg day and the results are pretty incredible.

Recently after a hard training session in the gym, The Rock showed off the insane results of his training. His leg day training was brutal from the description the actor provides. But it’s clear that the hard training has been paying off as The Rock is showing legs that are truly on a professional bodybuilding level.

Below you can see just how incredible The Rock’s legs, particularly his quads, have become. Take a look and learn the training necessary for The Rock to obtain his godlike leg development.

Absolutely brutal leg training today but, always grateful to put the work in and do my best to raise my personal bar.

You’ll see the weight I use is never an insanely heavy amount.

Tons of guys who are WAY stronger than I am, but because of all my injuries (5 knee surgeries, ruptured Achilles, torn quadricep off my pelvis, torn abdomen wall, complete shoulder reconstruction etc)

I’ve learned it’s not how much weight we use, but rather the quality of the reps and mind/muscle connection that matters most.

Todays training sesh consisted of a 25-30min warm up – core work, foam roller, stretching and then quad, hams & glute activation – leg extensions, leg curls, glute abductions and single leg glute drives.

Then GIANT SETS begin.

*4-5 sets of 4-5 exercises per set.

Rep range 15-20.

No rest between exercises.

Slow, intense, controlled reps with multi second negatives – increasing weight every set.

Single leg reps to double leg and moving foot positions and stance to hit all angles and muscles effectively.

To close it out I’ll finish with walking chain lunges (120lbs) to failure and superset with Romanian deadlifts.

Slow and super controlled on the deadlifts with a 1 second pause at the bottom.

Leg training complete.


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.

That’s a key ???? to fitness success.

Hardest workers in the room, win the race.

Smartest workers in the room, win the journey.

You guys keep gettin’ after your health & fitness goals – and I always got your back.

It’s cheat meal time!!! ????????‍♂️????


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The Rock has reached a level leg development that only the most dedicated bodybuilders and athletes can attain. If he continues to show progress like this it’s only a matter of time that people start wondering when he’ll step onto a competitive bodybuilding stage.

What do you think of The Rock and his insane leg development?

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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.