When it comes to dedication in the gym, few in Hollywood can match Dwayne “The Rock” Johnson. Whether he’s preparing for a movie or just maintaining his legendary physique, Johnson’s training intensity is second to none — and his latest workout proves it.
On November 2, 2022, The Rock shared an Instagram clip showing him tearing through a leg workout made up of five “monster sets” — capped off with a brutal “killer finisher.” For most people, it looks like a full-on punishment. For Johnson, it’s just another day at the office.
According to his caption, each “monster set” involved performing one round of every movement back-to-back with no rest, completing five full circuits in total. Here’s what the session looked like:
The Rock’s Leg Workout — Nov. 2, 2022
- Leg Press — 5 sets
- Hack Squat — 5 sets
- Chain Lunges — 5 sets
- Dumbbell Sumo Squat — 5 sets
For the finisher, Johnson took the 100-pound dumbbell sumo squat up a notch. He added a three-second negative, a one-second pause at the bottom, and refused to let the dumbbell touch the floor — all while holding it only by his fingertips to challenge his grip strength.
This level of intensity might be overkill for most lifters, but it fits Johnson’s work ethic perfectly. With his role as Black Adam—the DC Comics antihero blessed with godlike strength—Johnson’s physique needed to reflect superhuman power.
Of course, this relentless approach isn’t new for The Rock. Before dominating Hollywood, he was a University of Miami football player and later a WWE superstar, both careers that demanded elite conditioning.
For Johnson, the gym isn’t just about looking the part — it’s about living it. Whether he’s crushing “monster sets” or filming blockbuster hits, The Rock continues to prove that discipline is the real superpower.
