The Rock’s Hardcore Diet Plan & Leg Routine

Dwayne Johnson’s Leg Routine:

Who said you need squats to build big legs? You need intensity, and here it is..

Leg Extensions: 4 sets x 25 reps

Leg Press superset with weighted walking lunges: 4 sets x 50 (Leg Press)
40 steps for lunges

Hack Squat Machine: 4 sets x 20 reps

Romanian Deadlifts: 4 x 12 reps

Lying Leg Curls: 4 sets x 12 reps

Standing Calf Raise: 5 sets x 75 Reps

Seated Calf Raise: 5 sets x 50 reps

This definitely isn’t for the faint hearted..

Meal 1:

10 oz filet with 4 egg whites.

5 oz oatmeal or sour cream of wheat, measured dry.

Meal 2:

8 oz chicken, 2 cups white rice, 1 cup broccoli.

Meal 3:

8 oz halibut, 2 cups white rice, 1 cup asparagus.

Meal 4:

8 oz chicken, 12 oz baked potato, 1 cup broccoli.

Meal 5:

8 oz halibut, 1 1/2 cups white rice, 1 cup asparagus.

Meal 6:

8 oz filet, 9 oz baked potato with salad.

Meal 7:

30 grams casein protein, 10 egg whites, scrambled with onions, peppers and mushrooms.