Warmup 0:18 Deadlift(normal or sumo) 1 set x 5 reps 1:43 stiff-leg deadlift 2 sets x 8 reps 2:25 leg press 4 sets x 10-12 reps 3:27 glute-ham raise 3 sets x 8-10 reps 4:10 slow-eccentric leg extension 3 sets x 8-10 reps 5:04 seated calf raise 4 sets x 15-20 reps 6:34 roman chair leg raise 3 sets x 10-20 reps
Get the full program! Worth every penny and has expanded my gains to new heights over the past year. Thank you for all the effort and another amazing video.
I don't get the hype around legs, at best when are you really squatting a car in you day to day life, and at worst who on earth is attracted to legs. Plus it takes up a third of your workout week for little reward, and unnecessary strain on joints leading to problems in your later years. Leg training is severely overhyped imo. Do a little just to keep yourself mobile, but an entire leg day is extreme overkill.
@@Xavier-sp5econ the contrary, doing leg workouts keep your joints healthy. And it’s not all about attraction. Do you only ever do things for other people?
Warmup Deadlift(normal or sumo) 1 set x 5 reps stiff-leg deadlift 2 sets x 8 reps leg press 4 sets x 10-12 reps glute-ham raise 3 sets x 8-10 reps slow-eccentric leg extension 3 sets x 8-10 reps seated calf raise 4 sets x 15-20 reps roman chair leg raise 3 sets x 10-20 reps You're Welcome :)
At 50 years old I’ve neglected my legs for many years as I fooled myself into thinking cycling was enough because I hated leg workouts. Over the past couple of years though I’ve made a concerted effort to work my legs in the gym. I wish I’d started a long time ago. Another excellent vid, thanks Jeff.
If you're an exercise scientist all you have to do is watch these videos and wait till Jeff says he's waiting to see a high-quality study covering X topic lol
I can't get into all that planning with numbers and percentages. Goddamn my brain just glazes over when he starts talking about programming. Lift heavy rock, do many times, rock get light, find bigger rock.
Warmup 0:18 Deadlift(normal or sumo) 1 set x 5 reps - 27.5 each side 1:43 stiff-leg deadlift 2 sets x 8 reps - 15 kg each side 2:25 leg press 4 sets x 10-12 reps - 50Kg ES 3:27 glute-ham raise 3 sets x 8-10 reps 4:10 slow-eccentric leg extension 3 sets x 8-10 reps - 20Kg 5:04 seated calf raise 4 sets x 15-20 reps 6:34 roman chair leg raise 3 sets x 10-20 reps - 10 reps curled
I’ve been working on building a new leg day routine, and I was worried that I wasn’t really hitting everything the way I should, but as it turns out, my leg days are pretty damn similar to this
I don't know what's going on (but firstly let me detail my leg workout, sorry for boring anyone out there). Saturdays is my leg day, so one day a week. -First thing I do is stretch my calves, with the front of my feet stepping on the round tubes of the plate tree, I strecth my calves, followed by hamstring stretches, both standing and raising the feet high, and finalized by quad and glute stretches. -After all the stretching I go get a mat, fold it up and place it in front of a machine I use it's part to do copenhagens for my inner thigh endurance training, followed by nordic curls for hamstrings, just one set is enough, I'm a big guy so I do assist my self with my hands a bit while doing the nordic curls. -Next I move to the seated leg press, and do one sef, full stack with feet mid height and joined together in the middle of the plate to hit the outer quad sweep, like said one full on set. -Next is hamstrings, although there is a lying hamstring machine, I use the seated leg extension and do standing unilateral hamstring curls, I do 3 sets per side, I love getting a huge bow in my hams. -Again with the same leg extension machine this time I do leg extensions for the quads, with toes pointing in, again for the outer section, again one full out set with full stack, I get the burn I get off. -Next, I'm at the soleus machine, I do one set with neutral feet position, that is both feet parallel to each other. -Followed by a standing calve raise with toes pointing in, full stack full burn, one set. -Next I get to work the inner things on the abductor/adductor machine, I only do one set full stack on it for the inner thighs, because 2.5 times a week I do hip trusts with a very very heavy loop band around my knees, so while hip thrusting I open my knees apart against the resistance of the band, which give me plenty of outer thigh workout during the week prior to leg day saturday. -And to finish off the exercises I go get my self 33lbs kettlebell, sit down on a stool have the kettlebell gripped by my toes, feet extended and I curl my toes/feet up working the tibialis anterior, one set, to about 18-20 reps depending on how tired I may be, I got tibialis like half bowling pins to complement the huge calves. All followed by more stretching of the lower body and I'm out of the gym. Why is this giving me amazing leg growth ? my daily protein intake is merely 1gram per kg o lean body weight, not more, I don't even use creatine let alone anything else, why doesn't my rear delts grow so fast with so little effort? :)))
for those who don't like or are too strong for leg raises: try reverse squats, not ATG style, but with a full, deep stretch pulling you apart and crunching from both ends at the top, if you have acces a cable in your hands and on your feet is even better for the abs and cable crossbody chrunches are amazng to also hit the serratus
I tried this workout, and was super strict with my form and rpe. Doing the leg press with maintaining the slight knee bend and light rest might have by one of the most challenging workouts mentally I’ve ever done. To push through that level of pain was crazy
damn bro i used to watch your vlogs when you were with robin and i remember feeling sad during the breakup cause i thought you got fucked over but then you blew up on youtube and did great. what a great story to watch unfold in real life.
Hi, Jeff! First of all, I love your content. You're already the best on RUclips yet you're constantly improving. We love it. I'm just wondering if you could clarify something for me regarding rep ranges? It seems to me that every fitness influencer/educator, yourself included, incorporates a variety of rep ranges into their routines. I understand it from a practicality standpoint (probably wouldn't make timely sense to take every set to 30 reps), but I still can't understand why nearly everyone workouts their calves, mid delts, etc. at higher rep ranges--closer to 15 reps--when the literature suggests that this wouldn't have any noticeable effect on muscle growth (for these muscles groups or any others). I haven't found a single video by anybody whereby they can reasonably/scientifically explain why they choose to go with higher reps when focusing on these muscles. Any clarification would be greatly appreciated! Again, a huge fan coming from Victoria, BC!
@alexandercline1004 well slow twitch dominant muscles such as side delts, forearm,neck etc don't respond well to low rep ranges. If you try to lift super heavy on exercise like lateral raises your form might loosen and other big muscle group like traps jump in to handle the weight reducing the amount of stimulus on target muscle. On exercise like lateral raises where progressive overload is very difficult high rep ranges make sense. Don't believe me try to hit 5 rep max on lateral raises
Solid list of exercises for a great leg day workout. A few other options to consider swapping in as you want are squats, some form of lunges, and possibly leg curls for a little hamstring focused work. 💪
@@Wetterwet Some decent options to use at home are Bulgarian Split Squats, different lunge variations (front lunge, rear lunge, or walking lunges), and Step-Ups can all be effective exercises to do at home to help target the quads. Another option is to build or buy a simple platform to stand on when doing squats that elevates your heels above the front of your feet by about a 15 degree angle, and do Squats or Goblet Squats in that heel elevated position. Hope that was helpful.
Correction: the last exercise is performed on a "captain's chair" the roman chair is that other one for abs and back extensions. Like the comment for viewers to get the memo pls 🙏 and Jeff thanks a ton for the consistent quality content, I love you to pieces ❤
Think you could explain the logic/"science" behind your choices in exercises. For example, why deadlift first? And why diddn't you recommend any sort of barbell squat?
The seated calf raise almost only trains the musculus soleus because the musculus gastrocnemius attaches anove the knee and is not working when the knee is bent, or not nearly at full strength. Also the musculus gastrocnemius is best trained while the knee is extended and fun fact its the most powerful muscle in the body compared to its size.
lol, didn't expect Jeff to half rep that leg Press, I think Mike needs to cue him in on how to open up and get depth. at the beginning I couldn't get deeper, over a couple of sessions with either no or minimal weight I figured out how to get in position, let my knees clear my torso, now I get at leas 60% calf and hamstring coverage at the bottom and need 2 blocks and 4 mats to set up since the leg press at my gym doesn't go low enough. don't worry if at first you feel it more in your adductors, oncegettin' full depth is comfortable you'll figure out how to get mostly quads. PS: I think it's important this workout is for powerbuilding, at least in the demonstrated form, neither pure bodybuilding nor powerlifting. also at 50% of your conventional deadlift the SLDLs will be glute focused, there's no way your able to fully expose your hamstrings at that load(they'll still get hit but to really get that nasty eccentric into a painful stretch you need lighter weights or your nervous system won't allow you to expose your hams cause they would robably tear if put in a vulnerable, yet very stimulative position, with your lower bach bein' much less of a limiting factor due to the lighter weight.
Thx Jeff. I’ve learned so much from your channel, that I feel greedy about leaving you a request: I know your a body builder, so I wouldn’t know if your expertise extends to strength & conditioning. I train in the gym specifically for ice hockey. I’m always looking to educate myself about what is most efficient for informing the different aspects of on ice performance. Efficiency is key, because there’s only so much time a hockey athlete can spend off ice training per annum. And in my experience (and to my sad surprise) there is an over abundance of useless novelty training programs, marketed to hockey players in Canada. And these are not completely useless, but seem to offer quite a low efficiency factor, in most cases. Power lifting, Olympic style lifts, plyometrics. If you have any nuggets of wisdom in this area, it would be fantastic to see a video about it. Cheers and all the best.
Jump rope has been amazing for my calves. Been lifting for years and could never grow my calves. Granted I never paid attention to them. Not until I started jump rope. They inflated once I got good and kept at it.
Hey Jeff,saw you today at the gym!! I'm going to definitely try this workout next time and I shared the video!! ( It's the girl with the dreads,Desiree😂)
For anyone who wants to do straight leg calf raises but doesn't have access to a standing calf raise machine, you can do them on the leg press machine.
Jeff, one thing that strikes me about your knowledge, approach, and philosophy is that you remind me of Jim Cordova -- that guy was mesmerizing and inspiring with his knowledge of the field!
"The Perfect...." is week 1 and the "The Ultimate..." is week 2 of this workout series. So you'd do the Perfect legs in week 1, the Ultimate legs in week 2, the Perfect Legs in week 3, repeat. As for the most effective idk what series that's from but each time he redoes the workout series he adds in the latest evidence, e.g. in this vid he went over the new findings regarding calf seated vs. standing. Other times they are differently focused i.e. strength vs hypertrophy, maximum gains vs maximum efficiency, etc.
No interest in deadlifts rather not risk my back. This workput seems vastly different from what you and that doctor talked about. Touching on less workouts hitting hypnotherapy rather than a tone that over lap woth others
Ive injured my back more times doing other exercises like squats and rows, rather than deadlifts (and I mean, Ive never injured my back doing deadlifts).
Content request: A hybrid training program in which progressive overload is attained via some combination of both body weight(or calisthenics) and free weight training. I strongly appreciate your empirical approach to all your programs, but I am concerned with not doing enough body weight training in the programs you currently offer.
Dude! Love this! Similar to what I'm doing - superset hip thrust with regular deadlift, superset leg extension with leg press, then leg curl, toe press and ab crunch!
I'd get depressed working out like this 💀Legs offer so much fantastic room for functional training that you can still progressively overload with dumbbells. Jumping squads or other jumping exercises, bodyweight hip thrusts, calv raises on a edge or inversed against a downhill place (standing crab walk is also very effective here), standing on one leg doing side leg raises and so on.
I purchased your latest workout and just completed legs #2 and wow. I don't think my legs ever felt so much like jell-o... 😂 Insane and I never got such a focused pump to my quads. Thank you! I'm on the second week and feeling small changes already.
Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA
Thanks for this. For some reason I’ve never thought about alternating hams and quads. I used to do quads first then hams, lately it has felt better to reverse this. I like this approach 👍
The title is a little misleading because this is his leg day part 2 of the week. It's the sixth video of his series titled The Ultimate Push Pull Legs Routine (2023). It's supposed to complement the first leg day of the week where he does include squats.
7:20 - I find captain chair quite easy (I'm light) so what I do is first 10 reps with a dumbell between my feet then drop it and do 10 reps without a dumbell. The other 2 days a week I hit lower abs I do hanging leg raises but haven't found a good way to add weight to them (I think TIB bar would work but gym doesn't have one).
My childhood best friend’s mother has been diagnosed with a rare type of cancer. This woman has treated me like her own child since i was a kid. Their family is not rich and the medical expenses in India for cancer are ridiculous. We are at the wits end and after raising money from every source we could generate we couldn’t do nearly enough to even budge the bills. Please help me if you see, I really don’t know what else to do that’s why I’m here commenting on my favorite youtubers’ comments hoping that someone helps us. 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽
I know this probably isn’t your usual content but would you consider making a video for gaining strength & losing weight for a person who is hyper mobile and has to avoid high heart rate due to POTs? Sometimes I try “normal” workouts but soon realize due to my joints & heart rate I have a higher likelihood for injury & passing out. I am doing everything I can to get stronger because they say it helps lower likelihood of subluxations/injuries & help recondition the body.
Thanks for the calf info. People like myself that were plagued with tiny calf disease appreciate it. It’s nice to see the progress that someone, like Jeff, that has good calves and also works them vs the people at the gym that have great calves and getting on their tippy toes to grab the lat pull-down bar is the entirety of their calves routine. Lol. Thank you!
@ch-yq5yn agree. The growth I have had in calves, as little as it is lol, was from spending extended time in the stretch position. I believe I read that Ben Pukulski would spend over a minute sitting with heavy weight at the bottom of a seated calf raise. Whatever you can connect with and feel is the right movement to do.
I did seated calf raises as the only calf exercise 3x a week for about 6-8 months and my Soleus grew noticeably and my calves became wider on the outer portions from top to bottom. However my Gastro did not build as much. Because the soleus sits behind the gastro, calves will get bigger overall with seated calf raises. I had to put in standing calf raises to balance out the gastro. Do seated calf raises full ROM with paused stretch at the bottom.
I commented shortly before you and agree with your experience on this. Noticably only seem to get majority mass on one or the other for straight or bent leg, Gastro or Soleus.
Honestly, overhead squat, hang clean, front squat, cyclist back squat. Snatch, leg press, box jumps. Then 5 x 10 seconds sprints: Sounds like a more fun workout. Alot of those exercises seemed boring. Although I will defend the leg extension machine for really maximizing lactic acid on the higher rep range and excellent and interesting isolation.More fun workouts are probably easier to stick to long term becuase those calves machines look so boring.
![Twenty One Pilots - “The Line” (from Arcane Season 2) [Official Music Video]](http://i.ytimg.com/vi/E2Rj2gQAyPA/mqdefault.jpg)
Warmup
0:18 Deadlift(normal or sumo) 1 set x 5 reps
1:43 stiff-leg deadlift 2 sets x 8 reps
2:25 leg press 4 sets x 10-12 reps
3:27 glute-ham raise 3 sets x 8-10 reps
4:10 slow-eccentric leg extension 3 sets x 8-10 reps
5:04 seated calf raise 4 sets x 15-20 reps
6:34 roman chair leg raise 3 sets x 10-20 reps
Thanks
Thanks pal
Ggggggggggggggggggggg
hi):
Gg!
👇🏽👇🏽👇🏽u r a g.
People like you are legends.
Why no squats tho!?
Babe, wake up. Jeff uploaded
Just said this to me girl lmao
Her: BITCH, IM UP 🧍🏾♀️
❤😂
I'm schizophrenic
Glazing
Push 1
WARM UP:
- 5 minutes treadmill or stairmaster
- Air Circles
- Cable External Rotations
(Do a Warm-Up Pyramid for bench press)
- Bench Press | 3 to 5 reps | 1 set (HEAVY)
- Larsen Press | 10 reps | 2 sets (~75% weight of top bench press)
- Standing Arnold Press | 8 to 10 reps | 3 sets
- (Superset) Press-Around | 12 to 15 reps (each) | 2 sets
- (Superset) Pec Stretch | 30 seconds (each) | 2 sets
- Cross-Body Cable Y-Raise | 12 to 15 reps | 3 sets
- (Superset) Squeeze-Only Pressdown | 8 reps | 3 sets
- (Superset) Stretch-Only Overhead Extension | 8 reps | 3 sets
- Cross-Body Tricep Extension | 10 to 12 reps | 2 sets
Pull 1
WARM UP:
- 5 minutes treadmill or stairmaster
- Air Circles
- Cable External Rotations
- Lat Pulldown | 10 reps | 4 feeder sets (increase weight each set)
- Lat Pulldown | 10 reps | 1 more failure set
- Lat Pulldown | 10 reps | 1 30% drop set
- Chest-Supported Machine Row (Varied Grip) | 10 to 12 reps | 3 sets
- (Superset) Bottom-Half Dumbbell Pullover | 10 to 12 reps | 2 sets
- (Superset) Static Lat Stretch | 30 seconds | 2 sets
- Face Pull (Low-Mid-High) | 12 to 15 reps | 3 sets
- EZ-Bar Bicep Curl | 6 to 8 reps | 3 sets
- Bottom-Half Dumbbell Preacher Curl (one at a time) | 10 to 12 reps | 2 sets
Legs 1
WARM UP:
- Treadmill or Stairmaster for 5 to 10 minutes
- Front-to-back Leg Swings
- Side-to-side Leg Swings
- Side Lying Twists
- Step Throughs
- Squat | 2 to 4 reps | 1 set (HEAVY) (5 pyramid warm up sets)
- Paused Squat (1 to 2 secs) | 5 reps | 2 sets (75% weight of top set)
- Romanian Deadlift | 8 to 10 reps | 3 sets
- Walking Lunge | 10 reps | 2 sets
- Seated Leg Curl 10 to 12 reps | 3 sets
- Leg Press Toe Press | 10 to 12 reps | 4 sets
- Decline Plate Crunch | 10 to 12 reps | 3 sets
Push 2
WARM UP:
- 5 minutes treadmill or stairmaster
- Air Circles
- Cable External Rotations
(Do a Warm-Up Pyramid for bench press)
- Incline Barbell Press | 8, 5, then 15 reps | 1 set each (3 in total) (moderate, heavy, light weight)
- Machine Shoulder Press | 10 to 12 reps | 3 sets
- Floor Reset Skullcrusher | 6 to 8 reps | 3 sets
- Bent-Over Cable Flye | 10 to 12 reps | 3 sets
- Machine Lateral Raise | 20 reps | 3 sets (Reps 1-5: Slow Negative, Reps 6-20: Constant Tension)
- Plate Front Raise | 15 to 20 reps | 2 sets
- Diamond Push-Up | To Failure | 1 set
Pull 2
WARM UP:
- 5 minutes treadmill or stairmaster
- Air Circles
- Cable External Rotations
- 1-Arm Half-Kneeling Lat Pulldown | 12 to 15 reps | 3 sets
- Pull-Up | To Failure | 1 set
- "Kroc Row" (loose form dumbbell row) | 10 to 12 reps | 3 sets
- Cable Shrug-In | 10 to 12 reps | 3 sets
- Reverse Pec Deck | 10 to 12 reps | 3 sets
- Overhead Cable Bicep Curl | 10 to 12 reps | 3 sets
Legs 2
WARM UP:
- Treadmill or Stairmaster for 5 to 10 minutes
- Front-to-back Leg Swings
- Side-to-side Leg Swings
- Side Lying Twists
- Step Throughs
(Do a Warm-Up Pyramid for deadlift)
- Deadlift | 5 reps | 1 set (HEAVY)
- Stiff-Leg Deadlift | 8 reps | 2 sets (~50-60% of deadlift top weight)
- Leg Press | 10 - 12 reps | 4 sets
- Glute-Ham Raise | 8 to 10 reps | 3 sets
- Slow-Eccentric Leg Extension | 8 to 10 reps | 3 sets
- Seated Calf Raise | 15 to 20 reps | 4 sets
- Roman Chair Leg Raise | 10 to 20 reps | 3 sets
King/queen behavior
Get the full program! Worth every penny and has expanded my gains to new heights over the past year. Thank you for all the effort and another amazing video.
If you don’t add squat to your leg days will it still improve? I want to try this leg day but i worry it won’t help my squat max
@@DoubleAFitness28he does the squat in the first leg day. He alternates
If you set the playback speed to 1.25x or 1.5x it sounds like ben shapiro
😂
Yo I’m dead lmaoooo
Tren Shapiro
😂😂😂😂😂😂😂😂 so true yo! Hahaha
So it makes it unlistenable 😂
Of course this has half the views as the push/pull videos lol. People really gotta stop skipping legs
People? *Guys, & girls gotta stop skipping upper body workouts 😂
Chest is sexy
FR, legs are GOATED🎉🐐🔥
I don't get the hype around legs, at best when are you really squatting a car in you day to day life, and at worst who on earth is attracted to legs. Plus it takes up a third of your workout week for little reward, and unnecessary strain on joints leading to problems in your later years.
Leg training is severely overhyped imo. Do a little just to keep yourself mobile, but an entire leg day is extreme overkill.
@@Xavier-sp5econ the contrary, doing leg workouts keep your joints healthy. And it’s not all about attraction. Do you only ever do things for other people?
"So its basically an 8 hour arm workout"
woah it's the music man
@@vijvortex8235shit i didnt even realize 😂
😂
Warmup
Deadlift(normal or sumo) 1 set x 5 reps
stiff-leg deadlift 2 sets x 8 reps
leg press 4 sets x 10-12 reps
glute-ham raise 3 sets x 8-10 reps
slow-eccentric leg extension 3 sets x 8-10 reps
seated calf raise 4 sets x 15-20 reps
roman chair leg raise 3 sets x 10-20 reps
You're Welcome :)
❤
Thank you. Love reading and listening.
@@seanc77339 no problem bro
@ch-yq5ynI think you could do It once or twice a week
Or three if you're masochist lol
Also you can just lower sets and do it twice or three times a week
At 50 years old I’ve neglected my legs for many years as I fooled myself into thinking cycling was enough because I hated leg workouts. Over the past couple of years though I’ve made a concerted effort to work my legs in the gym. I wish I’d started a long time ago. Another excellent vid, thanks Jeff.
It's great that you started. Keep going!
@7:21 That joke on Six Pack Short. Was unexpected but greatly appreciated Jeff 🤣💯💪🏿
Didn't saw that coming from him lol
@@abdulhaseeb6414 a sudden change in behavior from jeff.. maybe hes having relationship issues or losing money
😂😂😂
@@BuckingHorse-Bullhe’s rather got abducted and forced to make this whole video including the joke
If you're an exercise scientist all you have to do is watch these videos and wait till Jeff says he's waiting to see a high-quality study covering X topic lol
**Frantically writes grant proposal** Yes sir, Jeff, go on
I think that's the nice thing about exercise science though.
I can't get into all that planning with numbers and percentages. Goddamn my brain just glazes over when he starts talking about programming. Lift heavy rock, do many times, rock get light, find bigger rock.
@@alastor8091 made my day bro 😂👍
@@alastor8091 I was thinking I was alone out here 😅
3:41 The way my anxiety is set up, I’d rather leave some gains on the table then perform this variation 💀
too many eyes would look
I could never 😭
Just tell them jeff does it
Just tried this workout and I can definitely say it was tremendous.
0:45 I am form Bulgaria, but didn’t know that this exercise is called Bulgarian split squat. The whole program is great, i will test it!
It’s because the Bulgarians are famous for squatting like that lol
Instead of nordic leg curl i use a flat bench where i lay and place a dumbbell between feet, feel really similar but more relatable and scalable
I do that too. Apparently laying flat isn't optimal though
Warmup
0:18 Deadlift(normal or sumo) 1 set x 5 reps - 27.5 each side
1:43 stiff-leg deadlift 2 sets x 8 reps - 15 kg each side
2:25 leg press 4 sets x 10-12 reps - 50Kg ES
3:27 glute-ham raise 3 sets x 8-10 reps
4:10 slow-eccentric leg extension 3 sets x 8-10 reps - 20Kg
5:04 seated calf raise 4 sets x 15-20 reps
6:34 roman chair leg raise 3 sets x 10-20 reps - 10 reps curled
0:01 - dude looks like the turn of the century bodybuilder
I think that's probably because at the turn of the century bodybuilders were natty so that's a pretty sick compliment
I’ve been working on building a new leg day routine, and I was worried that I wasn’t really hitting everything the way I should, but as it turns out, my leg days are pretty damn similar to this
You don’t need a lot if you take the right choices!👌😀
I don't know what's going on (but firstly let me detail my leg workout, sorry for boring anyone out there).
Saturdays is my leg day, so one day a week.
-First thing I do is stretch my calves, with the front of my feet stepping on the round tubes of the plate tree, I strecth my calves, followed by hamstring stretches, both standing and raising the feet high, and finalized by quad and glute stretches.
-After all the stretching I go get a mat, fold it up and place it in front of a machine I use it's part to do copenhagens for my inner thigh endurance training, followed by nordic curls for hamstrings, just one set is enough, I'm a big guy so I do assist my self with my hands a bit while doing the nordic curls.
-Next I move to the seated leg press, and do one sef, full stack with feet mid height and joined together in the middle of the plate to hit the outer quad sweep, like said one full on set.
-Next is hamstrings, although there is a lying hamstring machine, I use the seated leg extension and do standing unilateral hamstring curls, I do 3 sets per side, I love getting a huge bow in my hams.
-Again with the same leg extension machine this time I do leg extensions for the quads, with toes pointing in, again for the outer section, again one full out set with full stack, I get the burn I get off.
-Next, I'm at the soleus machine, I do one set with neutral feet position, that is both feet parallel to each other.
-Followed by a standing calve raise with toes pointing in, full stack full burn, one set.
-Next I get to work the inner things on the abductor/adductor machine, I only do one set full stack on it for the inner thighs, because 2.5 times a week I do hip trusts with a very very heavy loop band around my knees, so while hip thrusting I open my knees apart against the resistance of the band, which give me plenty of outer thigh workout during the week prior to leg day saturday.
-And to finish off the exercises I go get my self 33lbs kettlebell, sit down on a stool have the kettlebell gripped by my toes, feet extended and I curl my toes/feet up working the tibialis anterior, one set, to about 18-20 reps depending on how tired I may be, I got tibialis like half bowling pins to complement the huge calves.
All followed by more stretching of the lower body and I'm out of the gym.
Why is this giving me amazing leg growth ? my daily protein intake is merely 1gram per kg o lean body weight, not more, I don't even use creatine let alone anything else, why doesn't my rear delts grow so fast with so little effort? :)))
@@KenanTurkiyebro wrote a novel 💀😭
@@p3drozroom ...and I tried so hard to summarize! lol
Wow this could not have been better timed… today is my leg day and will definitely try this regiment!
for those who don't like or are too strong for leg raises: try reverse squats, not ATG style, but with a full, deep stretch pulling you apart and crunching from both ends at the top, if you have acces a cable in your hands and on your feet is even better for the abs and cable crossbody chrunches are amazng to also hit the serratus
Dr. Mike and Jeffy Nipples both hittin legs today, its like the protein video double feature all over again. I ❤ Nipraetel days!
😂
Their couple name is Lambokiwi.
Dr. Israel and Jeffy Nipples 🙏
Jeffy nipples god damn 🤣🤣🤣
The six pack shortcuts joke CRUSHED. Great video brother. Thank you 🙏
6:35 that's a Captain's Chair, the Roman Chair is the hyperextension guy
I tried this workout, and was super strict with my form and rpe. Doing the leg press with maintaining the slight knee bend and light rest might have by one of the most challenging workouts mentally I’ve ever done. To push through that level of pain was crazy
damn bro i used to watch your vlogs when you were with robin and i remember feeling sad during the breakup cause i thought you got fucked over but then you blew up on youtube and did great. what a great story to watch unfold in real life.
I did this today and substituted Bulgarian split squats instead of deadlifts and it absolutely smoked me. Love it
that is a super cool series of video ! thank you ! quick question : Will you do the same approch for a upper/lower routine ?
1X5(8-4-2-1 w/up) DL
2x8 SL DL (50-60% of DL)
4x12 leg press
3x8 leg developer
3x8 quad extension (3 sec neg)
3x20 calf raise
3x10-20 Roman leg chair(abs)
Hi, Jeff! First of all, I love your content. You're already the best on RUclips yet you're constantly improving. We love it.
I'm just wondering if you could clarify something for me regarding rep ranges? It seems to me that every fitness influencer/educator, yourself included, incorporates a variety of rep ranges into their routines. I understand it from a practicality standpoint (probably wouldn't make timely sense to take every set to 30 reps), but I still can't understand why nearly everyone workouts their calves, mid delts, etc. at higher rep ranges--closer to 15 reps--when the literature suggests that this wouldn't have any noticeable effect on muscle growth (for these muscles groups or any others). I haven't found a single video by anybody whereby they can reasonably/scientifically explain why they choose to go with higher reps when focusing on these muscles. Any clarification would be greatly appreciated!
Again, a huge fan coming from Victoria, BC!
@alexandercline1004 well slow twitch dominant muscles such as side delts, forearm,neck etc don't respond well to low rep ranges. If you try to lift super heavy on exercise like lateral raises your form might loosen and other big muscle group like traps jump in to handle the weight reducing the amount of stimulus on target muscle. On exercise like lateral raises where progressive overload is very difficult high rep ranges make sense. Don't believe me try to hit 5 rep max on lateral raises
This was an extremely helpful comment, I really appreciate it!@@CraftyStones
Dude has the best content on the internet .
This series literelly no such quality 😮
Solid list of exercises for a great leg day workout. A few other options to consider swapping in as you want are squats, some form of lunges, and possibly leg curls for a little hamstring focused work. 💪
I believe he covered all those on the first leg day of the program. This workout would be the second leg day of the week.
@@youthfulalpaca2792 My bad if I somehow missed or forgot that. Thanks for correcting me if that’s the case.
I have a hard time hitting the quads hard in the home gym as squats get stale. Any tips FitLabb?
Those nordic Ham-Curls hit your Hams like a train, especially with no counter weight with the eccentric
@@Wetterwet Some decent options to use at home are Bulgarian Split Squats, different lunge variations (front lunge, rear lunge, or walking lunges), and Step-Ups can all be effective exercises to do at home to help target the quads. Another option is to build or buy a simple platform to stand on when doing squats that elevates your heels above the front of your feet by about a 15 degree angle, and do Squats or Goblet Squats in that heel elevated position. Hope that was helpful.
Correction: the last exercise is performed on a "captain's chair" the roman chair is that other one for abs and back extensions. Like the comment for viewers to get the memo pls 🙏 and Jeff thanks a ton for the consistent quality content, I love you to pieces ❤
You are one of my biggest inspirations for becoming a personal trainer 🎉
Think you could explain the logic/"science" behind your choices in exercises. For example, why deadlift first? And why diddn't you recommend any sort of barbell squat?
Your workout videos are amazing Jeff, so well thought out and articulated and purposeful. Thanks my friend. 💪💪💪
his approach to things is really good!!!
The seated calf raise almost only trains the musculus soleus because the musculus gastrocnemius attaches anove the knee and is not working when the knee is bent, or not nearly at full strength. Also the musculus gastrocnemius is best trained while the knee is extended and fun fact its the most powerful muscle in the body compared to its size.
Always bringing legit workout no gimmicks ❤
Obie Trice, real name no gimmicks
Love that there's no squats as my knee doesn't like them anymore, trying this tomorrow morning!
I find it crazy that after watching Jeff I realized I’ve had too much volume and were doing exercises that overlapped . Bout to change up the split
lol, didn't expect Jeff to half rep that leg Press, I think Mike needs to cue him in on how to open up and get depth. at the beginning I couldn't get deeper, over a couple of sessions with either no or minimal weight I figured out how to get in position, let my knees clear my torso, now I get at leas 60% calf and hamstring coverage at the bottom and need 2 blocks and 4 mats to set up since the leg press at my gym doesn't go low enough. don't worry if at first you feel it more in your adductors, oncegettin' full depth is comfortable you'll figure out how to get mostly quads.
PS: I think it's important this workout is for powerbuilding, at least in the demonstrated form, neither pure bodybuilding nor powerlifting. also at 50% of your conventional deadlift the SLDLs will be glute focused, there's no way your able to fully expose your hamstrings at that load(they'll still get hit but to really get that nasty eccentric into a painful stretch you need lighter weights or your nervous system won't allow you to expose your hams cause they would robably tear if put in a vulnerable, yet very stimulative position, with your lower bach bein' much less of a limiting factor due to the lighter weight.
Quality content as usual. Thanks for an in depth lesson on leg training. 🤙
Would love videos on: caffeine addiction and body dysmorphia!
Thx Jeff. I’ve learned so much from your channel, that I feel greedy about leaving you a request:
I know your a body builder, so I wouldn’t know if your expertise extends to strength & conditioning. I train in the gym specifically for ice hockey. I’m always looking to educate myself about what is most efficient for informing the different aspects of on ice performance.
Efficiency is key, because there’s only so much time a hockey athlete can spend off ice training per annum. And in my experience (and to my sad surprise) there is an over abundance of useless novelty training programs, marketed to hockey players in Canada. And these are not completely useless, but seem to offer quite a low efficiency factor, in most cases.
Power lifting, Olympic style lifts, plyometrics. If you have any nuggets of wisdom in this area, it would be fantastic to see a video about it. Cheers and all the best.
Jump rope has been amazing for my calves. Been lifting for years and could never grow my calves. Granted I never paid attention to them. Not until I started jump rope. They inflated once I got good and kept at it.
Hey Jeff,saw you today at the gym!! I'm going to definitely try this workout next time and I shared the video!! ( It's the girl with the dreads,Desiree😂)
My leg day:
Bench press
Incline bench press
Bench press again
Bench press max
Where squat?
New Video uploaded 5 days ago on his channel
Squat is the best but so dangerous. One mistakes and it is over
@@FIFAFOOT2024but then do deadlift instead 😂
@@FIFAFOOT2024 I fucked up my mcl with squats
You should do a legday with RP love their style for these movements
push day: 2 mln views, pull day: 1,5 mln views, legs: 800k XDDD priorities
😂
For anyone who wants to do straight leg calf raises but doesn't have access to a standing calf raise machine, you can do them on the leg press machine.
When Jeff uploads, I stop whatever im doing.
Jeff, one thing that strikes me about your knowledge, approach, and philosophy is that you remind me of Jim Cordova -- that guy was mesmerizing and inspiring with his knowledge of the field!
Nice and informative, as always Jeff.
Just tried it... I was smoked by the 3rd exercise. Great routine!
what's the difference between these series:
"The Perfect... [split] Workout"
"The Most Effective... [split] Workout"
"The Ultimate... [split] Workout"
"The Perfect...." is week 1 and the "The Ultimate..." is week 2 of this workout series. So you'd do the Perfect legs in week 1, the Ultimate legs in week 2, the Perfect Legs in week 3, repeat.
As for the most effective idk what series that's from but each time he redoes the workout series he adds in the latest evidence, e.g. in this vid he went over the new findings regarding calf seated vs. standing. Other times they are differently focused i.e. strength vs hypertrophy, maximum gains vs maximum efficiency, etc.
Always that “according to science” to make your video more credible to watch…. Jeff always at the top. 😘
5:52 Bro what are thoose 👽
Calves
8x Hip thrust (x3)
10x RDLs (x4)
10x Leg press (x4)
10x Nordic curls (x3)
20x Calf raises (x3)
8x Leg extension (x4)
No interest in deadlifts rather not risk my back. This workput seems vastly different from what you and that doctor talked about. Touching on less workouts hitting hypnotherapy rather than a tone that over lap woth others
If you’re doing it correctly and not lifting outside your limits there isn’t really any more risk doing deadlifts over anything else
@@rrustyshotgunn I don't know it's very easy to veer away from good form when your pushing. Once your even alittle off I see it as more punishing
Ive injured my back more times doing other exercises like squats and rows, rather than deadlifts (and I mean, Ive never injured my back doing deadlifts).
Do deadlifts properly then
Deadlifts protect your back
Man you post the exact same videos every month. And your physique has maxed out!
where are the squats tho?
Yay, I do pretty much all of these. Only thing is I do hack squat instead of barbell squat.
2:37 What's the manufacturer for that leg press? It seems perfect for a home gym.
Content request: A hybrid training program in which progressive overload is attained via some combination of both body weight(or calisthenics) and free weight training. I strongly appreciate your empirical approach to all your programs, but I am concerned with not doing enough body weight training in the programs you currently offer.
I’d be curious if you have an opinion on using the leg press to also do calf presses.
Dude! Love this! Similar to what I'm doing - superset hip thrust with regular deadlift, superset leg extension with leg press, then leg curl, toe press and ab crunch!
Squats have left the chat.
This is day 2. Squats are in day 1.
I was just watching your older videos when this pop up. Quality work as always!
How did the Squat not make the list?
Check out the leg training video he put out a couple months ago, which includes squats. This workout is meant to complement the last one.
@@alejandrosoto5714 ok, thx
I'd get depressed working out like this 💀Legs offer so much fantastic room for functional training that you can still progressively overload with dumbbells. Jumping squads or other jumping exercises, bodyweight hip thrusts, calv raises on a edge or inversed against a downhill place (standing crab walk is also very effective here), standing on one leg doing side leg raises and so on.
Grab your kiwis, new jeff nippard vid dropped!
I purchased your latest workout and just completed legs #2 and wow. I don't think my legs ever felt so much like jell-o... 😂 Insane and I never got such a focused pump to my quads. Thank you! I'm on the second week and feeling small changes already.
Hello, can share with me through what’s up or email?
How many times can you rehash the according to science workouts?
As new studies come out he can do it indefinitely. He’s printing money lol
Oooooohhhhh yeah Monday leg day for me after a week vacation let’s do it baby!!!!
Just in time as my legs have finally stopped quivering from my last leg day.
Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA
On that note, would leg raises lying down achieve the same thing as on the Roman chair?
Me watching this knowing very well I will never use any of the information in it (i never train legs)
Thanks for this. For some reason I’ve never thought about alternating hams and quads. I used to do quads first then hams, lately it has felt better to reverse this. I like this approach 👍
Imagine training legs and not doing sqauts
The title is a little misleading because this is his leg day part 2 of the week. It's the sixth video of his series titled The Ultimate Push Pull Legs Routine (2023). It's supposed to complement the first leg day of the week where he does include squats.
That not locking thing works so good idk why I’ve never trued
Bro said a perfect leg day and started with dead lifts ...ik glutes and hams but brrhh c'mon😂
7:20 - I find captain chair quite easy (I'm light) so what I do is first 10 reps with a dumbell between my feet then drop it and do 10 reps without a dumbell. The other 2 days a week I hit lower abs I do hanging leg raises but haven't found a good way to add weight to them (I think TIB bar would work but gym doesn't have one).
Bruv's perfect lower body workout doesn't have squats 💀.
They do on the first leg day of the week. This is leg day 2, hip dominant day.
he does squats the first leg day, i believe.
If I won the lottery, I would give Jeff some of the winnings. Incredible man 💪❤️
Jeff is a the best. His form is immaculate. Love the content ❤
My childhood best friend’s mother has been diagnosed with a rare type of cancer. This woman has treated me like her own child since i was a kid. Their family is not rich and the medical expenses in India for cancer are ridiculous. We are at the wits end and after raising money from every source we could generate we couldn’t do nearly enough to even budge the bills. Please help me if you see, I really don’t know what else to do that’s why I’m here commenting on my favorite youtubers’ comments hoping that someone helps us. 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽
nice work Jeff, 5 videos in the past month after what felt like 1 video every 5 months. You're gonna gain back subs this way!
I was about to ditch seated calf raises, but then I read carefully and see those juicy 1.5mm increases
“And if this is still too easy, go find another youtuber” well said
Heyy, 3 years ago you made some vids about doing fullbody 5 times a week, what do you think about that these days ?
If I finish my set with 5 lengthened partials, it absolutely lights up my muscles
You could also use the leg press to keep your legs strait for calves
I know this probably isn’t your usual content but would you consider making a video for gaining strength & losing weight for a person who is hyper mobile and has to avoid high heart rate due to POTs? Sometimes I try “normal” workouts but soon realize due to my joints & heart rate I have a higher likelihood for injury & passing out. I am doing everything I can to get stronger because they say it helps lower likelihood of subluxations/injuries & help recondition the body.
Maybe isometrics with long length partials could work. Just random guy from the internet.
@@aethylwulfeiii6502 I appreciate that random guy from the internet I will look into it
barbell squats and Bulgarian split squats is all you need.
Thanks for the calf info. People like myself that were plagued with tiny calf disease appreciate it.
It’s nice to see the progress that someone, like Jeff, that has good calves and also works them vs the people at the gym that have great calves and getting on their tippy toes to grab the lat pull-down bar is the entirety of their calves routine. Lol.
Thank you!
@ch-yq5yn agree. The growth I have had in calves, as little as it is lol, was from spending extended time in the stretch position. I believe I read that Ben Pukulski would spend over a minute sitting with heavy weight at the bottom of a seated calf raise. Whatever you can connect with and feel is the right movement to do.
Love your videos. Would love to see your thoughts on the best exercises for people who can't load their spines due to common injuries.
Fucking love jeff nippard. Im a beginner and i love constructing my workout from his videos👍
I did seated calf raises as the only calf exercise 3x a week for about 6-8 months and my Soleus grew noticeably and my calves became wider on the outer portions from top to bottom. However my Gastro did not build as much.
Because the soleus sits behind the gastro, calves will get bigger overall with seated calf raises.
I had to put in standing calf raises to balance out the gastro.
Do seated calf raises full ROM with paused stretch at the bottom.
I commented shortly before you and agree with your experience on this. Noticably only seem to get majority mass on one or the other for straight or bent leg, Gastro or Soleus.
Honestly, overhead squat, hang clean, front squat, cyclist back squat. Snatch, leg press, box jumps. Then 5 x 10 seconds sprints: Sounds like a more fun workout. Alot of those exercises seemed boring. Although I will defend the leg extension machine for really maximizing lactic acid on the higher rep range and excellent and interesting isolation.More fun workouts are probably easier to stick to long term becuase those calves machines look so boring.
I say toss the hip thrust and replace wil weighted walking lunges. The stretch curve and effort curve on hip thrust don't line up