The PERFECT Leg Workout (Sets and Reps Included)

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  • Опубликовано: 29 окт 2024

Комментарии • 6 тыс.

  • @athleanx
    @athleanx  5 лет назад +2114

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    giveaway.athleanx.com/ytg/perfect-leg-workout
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • @John-2fnf
    @John-2fnf 5 лет назад +33341

    What brand of wheelchair do you recommend after this workout

    • @anishashaikh2819
      @anishashaikh2819 5 лет назад +399

      John
      Any brand will do,but Chinese

    • @santicheeks1106
      @santicheeks1106 5 лет назад +562

      The one that you can drive with buttons

    • @papamegan8504
      @papamegan8504 5 лет назад +55

      @@smuvraccoon3078 how did he break his back plz m8

    • @stonedsloth6367
      @stonedsloth6367 5 лет назад +241

      @@santicheeks1106 the one Stephen Hawkins has

    • @santicheeks1106
      @santicheeks1106 5 лет назад +22

      @@stonedsloth6367 yes

  • @cameroncorson5446
    @cameroncorson5446 4 года назад +2694

    I used to dread leg day.
    Now I dread it more. Thanks Jeff!

    • @dyumnamadan9576
      @dyumnamadan9576 4 года назад +38

      XD they had us in the first half not gonna lie

    • @The_Aba_Kid
      @The_Aba_Kid 2 года назад +1

      Lol

    • @kelly.nicole
      @kelly.nicole 2 года назад

      Quads suck 😫😫

    • @damienpickler1909
      @damienpickler1909 Год назад +5

      Exactly lol, but God it's definitely a really good workout...it's very dreaded but I will tell you, it will always suck, but the more you see results, the better you really start to appreciate it, thanks Jeff 👊👍💪👑

    • @travisandrews3909
      @travisandrews3909 Год назад

      So do i

  • @Halwaaaaaa
    @Halwaaaaaa 5 лет назад +1575

    2:55 - box squats
    4:12
    4:36 - Bar hang
    5:07 -
    7:58 ( 8:15 8:25 )
    8:49
    10:06 or leg extension machine
    11:18

    • @den3113
      @den3113 5 лет назад +36

      I think I should hang myself

    • @omirhosny2188
      @omirhosny2188 5 лет назад +3

      why didn't he train the back of the leg ? something like lying leg curls or smh!
      that's my question :/

    • @asianmtl
      @asianmtl 5 лет назад +2

      Thk you...

    • @vonlarano1824
      @vonlarano1824 5 лет назад +32

      Full summary: 12:06

    • @banane6601
      @banane6601 5 лет назад +10

      @@omirhosny2188 the second exercise

  • @jawaanwatkins6569
    @jawaanwatkins6569 3 года назад +414

    A did these on Monday and the perfect back workout yesterday. Thanks to you and I'm mostly immobile. I'm literally crying when getting up. Haven't been this sore since the first day I started working out years ago.

  • @ajf3762
    @ajf3762 5 лет назад +7470

    muscle marker on glutes or i unsub

  • @spectrent
    @spectrent 5 лет назад +4992

    Jeff blinks girls across the bar with two eyes to avoid imbalances

    • @Jake-jf9ij
      @Jake-jf9ij 5 лет назад +105

      Lmao

    • @misc7160
      @misc7160 5 лет назад +137

      @@Jake-jf9ij LMAO your name

    • @kirilbellic3602
      @kirilbellic3602 5 лет назад +27

      He doesn't go to bars.

    • @soroschn
      @soroschn 5 лет назад +7

      BIG CHUNGUS the bar lifts him

    • @mueez2873
      @mueez2873 5 лет назад +25

      Worldwide FunnyGuy not funny

  • @rumbled5461
    @rumbled5461 5 лет назад +4598

    your lung capacity is admirable, you did the whole clip in one breath.

  • @robb7439
    @robb7439 4 года назад +97

    I'm 50. Recently watched a whole bunch of Athlean X videos during lockdown. I've replaced Leg press, leg curls, and extensions with Squats, deadlifts, RDLs and split squats. No more knee pain! I wish I'd found this channel years ago! I can shift a load of weight without knee pain!! Leg day is enjoyable again! Great stuff!

    • @bradsmith0889
      @bradsmith0889 3 года назад +3

      Used to do those all the time.
      Deep down I felt like I was just half assing after months of doing the same thing.
      Now started doing his perfect series and I realized how weak I truly am, and how much I've failed to train all muscles efficiently.
      Now im sore af

    • @notcharlie7107
      @notcharlie7107 2 года назад +1

      im a teenager and i have knee pains with squats and stuff, is that normal?

    • @TravisAndrews-lb1kk
      @TravisAndrews-lb1kk Год назад +1

      Im 39. I recently watched a whole bunch of Athlean X videos

    • @christ9359
      @christ9359 Год назад

      Wait, it was enjoyable at some point?

  • @theprosico4092
    @theprosico4092 5 лет назад +2967

    *Disliked* Jeff didn't use the muscle markers on glutes

  • @zharriott2010
    @zharriott2010 5 лет назад +1317

    Amazing that this is free. Thank you so much for putting this out in the world Jeff. Your stuff is amazing.

    • @shaneleclaire6912
      @shaneleclaire6912 5 лет назад +13

      Zachary Harriott technically it isnt because your using wifi for it which costs money 😂

    • @santiagoflorez5325
      @santiagoflorez5325 5 лет назад +73

      SoutherlyTag67 stfu

    • @jonasa.3040
      @jonasa.3040 5 лет назад +3

      Why should it not be free?

    • @vespervenom2343
      @vespervenom2343 5 лет назад +25

      Jonas A. Because most trainers want you to buy their stuff

    • @נתנאלשר-ה9ד
      @נתנאלשר-ה9ד 5 лет назад +1

      yea … do all of it, then you'll curse his ass

  • @TheLoonKDo
    @TheLoonKDo 5 лет назад +465

    I hope Jeff make content forever. Dudes gonna be shredded beyond his days on earth

  • @nvytebhygtvbvtyebr
    @nvytebhygtvbvtyebr 4 года назад +144

    1. Barbell squats 4 x 5,5,10,25 rm
    2. Posterior chain - 4 x 25,10, 5 5
    A. Barbell hip thrusts
    B. Glute/Ham raise
    3. DB Bulgarian Hi/low split squats
    A. 2 x 10-12 rm each leg
    B. 1 x failure each leg
    4. DB TKE drop lunge 2-3 x 10-12 rm each leg
    5. DB Adductor Goblet squats 2 x 10-12 rm each leg
    6. Hip band ladder finisher 1 or 2 x ladder to 10 reps

    • @jerrydavis3858
      @jerrydavis3858 2 года назад +1

      Thank you for this! I can't figure out how to take a screenshot, it was really helpful.

    • @olivercoates1164
      @olivercoates1164 2 года назад

      thanks :)

    • @shivaa9901
      @shivaa9901 2 года назад +2

      Bro, what is RM , he wrote 5RM , what is this RM actually

    • @kp0ccobep
      @kp0ccobep 2 года назад +3

      @@shivaa9901 Rep Max. 5RM = the maximum weight that you can do 5 times

    • @shivaa9901
      @shivaa9901 2 года назад +7

      @@kp0ccobep that means, i have to decrease the weight right to get 25 in the last set 🤔

  • @simonrelaxander4921
    @simonrelaxander4921 5 лет назад +252

    Since I've been taking your advice seriously all my workouts have changed.
    Not only have I created an even greater passion for training, but I have also started to understand the science of what I am doing.
    My results are rapidly increasing, I feel much stronger, I'm starting to look much better and with persistence and patience, I'll be a beast athlete..! (already am a beast)
    Thank you so much Jeff!
    Keep up the great work!

  • @adamsantiago4541
    @adamsantiago4541 5 лет назад +3856

    "You're going to feel something you've never felt before."
    You mean to tell me you can get my mother to say she's proud of me?

  • @harshsingh6067
    @harshsingh6067 4 года назад +1974

    Skipping calves is the only thing that i'm doing right according to this workout. Finally ☮️

    • @soulfulspec
      @soulfulspec 4 года назад +21

      LMFAO

    • @z.ashikov1790
      @z.ashikov1790 3 года назад +239

      I push one step forward. I skip the legs day

    • @DhruvMassey
      @DhruvMassey 3 года назад +21

      Try common sense and do them yourself

    • @sahajsingh2244
      @sahajsingh2244 3 года назад +311

      @@DhruvMassey Try common sense and understand sarcasm

    • @cimarronMC
      @cimarronMC 3 года назад +36

      Hahaha. I felt a burn in my calves on the last excersise. Probably cuz I did it wrong

  • @MonKeY_Goes_NFT
    @MonKeY_Goes_NFT 5 лет назад +361

    Now we have all perfect workouts together... hell yeah

    • @CatIsFatzo
      @CatIsFatzo 5 лет назад +11

      rich piana here i come

    • @Tri_monster
      @Tri_monster 5 лет назад +20

      My workouts for the rest of my life are sorted

    • @osse1n
      @osse1n 5 лет назад +8

      Hitting legs tomorrow.
      Doesn’t help that one leg is shorter than the other though.

    • @raheemmohammed799
      @raheemmohammed799 5 лет назад +1

      @EZNitro _one of the best exercises I can think of without equipment is standing upright facing a wall, then standing on your toes and keeping in the position for a few secs then back down. Repeat this and also hold the wall with your hands for balance

    • @amex4453
      @amex4453 5 лет назад +16

      @@raheemmohammed799 calf raises basically lmao smartass

  • @joshualemire7069
    @joshualemire7069 5 лет назад +7943

    He protecc
    He Attacc
    But sadly enough
    He wont muscle-mark his cracc

  • @zakkeekhan4941
    @zakkeekhan4941 5 лет назад +272

    Full workout screenshot
    13:05

  • @seshomarurocks
    @seshomarurocks 3 года назад +492

    Just finished this. I am currently sitting on my gym floor unable to move

    • @spicyshizz2850
      @spicyshizz2850 3 года назад +8

      “My gym floor” wish I can own a gym

    • @watrzx2388
      @watrzx2388 3 года назад +4

      @@spicyshizz2850 I got some equipment but it’s kinda ass lol 😂

    • @sujalmj4430
      @sujalmj4430 3 года назад

      Hope you got up

    • @littlehonu
      @littlehonu Год назад

      Legend is you’re still there 2 years later

    • @faizan391
      @faizan391 5 месяцев назад

      It's been 3 years.. i heard you're still on the gym floor.. still trying hard to get up

  • @humbertohernandez2739
    @humbertohernandez2739 5 лет назад +473

    Pettiton for glute muscle markers
    👇

    • @neverforgettodofacepulls782
      @neverforgettodofacepulls782 5 лет назад +1

      Lmao funny

    • @olympicfitness
      @olympicfitness 5 лет назад +10

      Tyler Williams Nah lad, cos he will have Jesse's butt as model... Ain't nobody got time for that.

    • @olympicfitness
      @olympicfitness 5 лет назад

      I genuinely wrote typed that before he said about Jesse being naked. 😆😷

  • @martinegas4543
    @martinegas4543 5 лет назад +285

    Damn it Jeff!! already did my annually leg session

  • @grantshepherd94
    @grantshepherd94 4 года назад +2288

    I don’t see facepulls on this list so it can’t be a perfect leg workout

    • @TrevorHamberger
      @TrevorHamberger 4 года назад +22

      Fuck. I forgot to do my facepulls after I finished.

    • @TrevorHamberger
      @TrevorHamberger 4 года назад +7

      @@spartanfitness2558 yeahhhhhh. I'll be sticking with Jeff.

    • @fuzzman9298
      @fuzzman9298 3 года назад +2

      @@spartanfitness2558 to late mate there's enough content already on web one of those unfair first to market cases

    • @kirilltverdoukhov8428
      @kirilltverdoukhov8428 3 года назад

      HILARIOUS 😂🤣😭

    • @alphashaitan65
      @alphashaitan65 3 года назад +1

      Also, where is the external rotator cuff rotation corrective exercise?!

  • @itbeat7899
    @itbeat7899 11 месяцев назад +8

    Barbell squat: 2:55
    Barbell hip thrust(better strength option) or glute/ham raise 4:51
    DB bulgarian hi/low split squats 7:59
    DB tke drop lunge 10:05
    DB gobleg abductor lunge 11:18
    Hip band abductor goblet squat 12:19
    Overall workout 13:06

  • @tobeymartin3135
    @tobeymartin3135 5 лет назад +640

    "I like squats"
    Thank you Jeff, very cool

    • @thewarriorz4069
      @thewarriorz4069 5 лет назад +3

      i know a good one for the legs stand one you're left leg like the karatekid and you try to touch you're tinytow with you're right hand 50times

    • @thewarriorz4069
      @thewarriorz4069 5 лет назад +1

      Its for the core to

    • @osnowdeal
      @osnowdeal 3 года назад

      i laughed

  • @JosePena-ol9rn
    @JosePena-ol9rn 5 лет назад +164

    You should also do a perfect push and pull workout

    • @danielszemborski
      @danielszemborski 5 лет назад +3

      Buy Inferno Max Size and look at month 3.

    • @thearchitecturegrind
      @thearchitecturegrind 5 лет назад +2

      danielszemborski I’m not paying for a program when I can watch RUclips and read books about jt

    • @obi-juan1776
      @obi-juan1776 5 лет назад +1

      Perfect back, bicep, tricep and chest workout have already been published by Jeff

    • @thearchitecturegrind
      @thearchitecturegrind 5 лет назад

      danielszemborski he should give up his workout for free

    • @danielszemborski
      @danielszemborski 5 лет назад +7

      @@barrywheels6405 I too thought I could get by just doing whatever I could find for free. I then went to his site, asked his staff for program recommendations, got what they suggested and made awesome gains. There is a lot more to his programs than just how many reps and sets of each exercise. I'm happy with my purchases.

  • @_M_D_M_
    @_M_D_M_ 5 лет назад +853

    An empty and fully loaded gym. With 1 spotter. A body builder's dream.

    • @Soviooo
      @Soviooo 5 лет назад +68

      it’s his own gym

    • @TheRbruin10
      @TheRbruin10 4 года назад +55

      Seriously. After this COVID 19 lockdown, Ive been reflecting about all these years going to a crowded gym, everyone sweating and spreading their germs everywhere in the equipment, breathing other peoples air, thinking about it and realize its not the most sanitary environment. The less people, the better, definitely a life goal to just have my own gym where I can workout on my own or with ONE more person. You dont have to worry about people hogging equipment nor spreading their germs. It is a body builder's dream indeed.

    • @hopperhelp1
      @hopperhelp1 4 года назад +13

      I feel you on there. I happen to have only a few pieces of gym equipment (when I didn’t have tine to go to the gym). And to be honest I’m making more gains now then I’ve ever made at a regular gym. I can hog all the equipment I want, no missing exercises because someone else has equipment.
      I highly recommend it if you can manage to get a few pieces over time.

    • @yeetwchybaban
      @yeetwchybaban 4 года назад +1

      @@TheRbruin10 meh

    • @pabloloco9013
      @pabloloco9013 4 года назад +2

      I need a couple of hottie chicks too hahaha 😂

  • @kartikaybhardwaj
    @kartikaybhardwaj 3 года назад +11

    1 Barbell Squat 2:55
    2 (on HOLD) Barbell Hip thrust 4:15
    3 Bulgarian Hi/low Split squat 7:59
    Same with bodyweight 8:55

    • @TravisAndrews-lb1kk
      @TravisAndrews-lb1kk Год назад

      How many seats should I do if im doing these keg workouts bro?

  • @infamoussydney1697
    @infamoussydney1697 5 лет назад +659

    This is one of the few dudes on RUclips who dont take roids. 100% Natural.

    • @Poopmyjorts
      @Poopmyjorts 5 лет назад +69

      Michael Jackson if he took roids he would be twice his size

    • @yingzakk
      @yingzakk 5 лет назад +8

      Russell Smith depends on what he’s taking noob

    • @yingzakk
      @yingzakk 5 лет назад

      Russell Smith but he’s natty lol

    • @Insertnamehere287
      @Insertnamehere287 5 лет назад

      The man is no one. Lol you sweet summer child.

    • @jaydenberry8866
      @jaydenberry8866 4 года назад +10

      Why u asuming he doesn't take roids calling him smal.l jeffs bigger than most guys on roids

  • @CaptainFuckOff
    @CaptainFuckOff 5 лет назад +4491

    "all muscles matter" skips calves

    • @booker4984
      @booker4984 5 лет назад +671

      Captain Fuck Off Muscles that are impossible to grow don’t matter

    • @M1aocat
      @M1aocat 5 лет назад +191

      Lol the struggle is real

    • @dumashernandez5125
      @dumashernandez5125 5 лет назад +33

      ruclips.net/video/3jTwNTm1EBE/видео.html

    • @icansurviveuniversity.imra1405
      @icansurviveuniversity.imra1405 5 лет назад +150

      @@booker4984 but they grow if your training is well thought through.

    • @booker4984
      @booker4984 5 лет назад +189

      I can survive university. I'm Rachel
      They can grow but the majority or calves are genetics if you have genetically small calves there gonna be pretty small no matter how you train.
      But just wear pants lol

  • @Dylevi950424
    @Dylevi950424 5 лет назад +727

    I almost didn’t recognize Jeff with his shirt on

    • @doctor3578
      @doctor3578 5 лет назад +1

      Dylevi950424 lmao

    • @c.conga11
      @c.conga11 5 лет назад +1

      Usually his shirts explode into pieces

    • @honour.gn05
      @honour.gn05 5 лет назад

      666 likes

  • @robinf3812
    @robinf3812 4 года назад +8

    His knowledge is second to none. Thanks for all the free content, much appreciated!

  • @LoneWanderer686
    @LoneWanderer686 5 лет назад +32

    Jeff, I was reducing my weekly workouts due to excuses (personal ones), but I just woke up and I felt the need to workout, I missed it, I needed to improve myself. So, I stumbled upon this video and it gave me the motivation I need to really workout hard like I used to. Thank you so much for the inspiration. Keep up the amazing work.

  • @mohitvellore9314
    @mohitvellore9314 5 лет назад +249

    But without glute muscle markers, how will I know where the Gluteus Medius and Gluteus Maximus is?

  • @JaKobstol99
    @JaKobstol99 5 лет назад +1786

    Jeff- You're workouts should be 45 minutes or less
    Also Jeff- Here's a 20 set leg workout with 200+ reps

    • @hotsung
      @hotsung 5 лет назад +166

      This can be done in 45 min

    • @helacurrygew
      @helacurrygew 5 лет назад +155

      It's at least 16 sets. Let's say you need 45 seconds for performing a set and take 1.5 minute pauses between sets, that's 16*(.75+1.5)=36 minutes. If you're really focused on your workout, it's possible in 45 min I guess, but it's not easy

    • @FucKbotyyy
      @FucKbotyyy 5 лет назад +103

      helacurrygew with that intensity you start to either radically drop the amount of reps, or the weight.. he even says in the video that you (should) rest about 3 minutes between sets for the squat. For the other assistance excersises of course you can go lower, but for compound movements like squat I wouldn’t go below 2 or better 3 minutes.

    • @Tirreger
      @Tirreger 5 лет назад +36

      @@helacurrygew Training is not supposed to be easy

    • @stevenfan2465
      @stevenfan2465 5 лет назад +38

      (25 + 10 + 5 + 5) × 4 = 180 reps, just squats. Did I read that right?!

  • @hitlerkun9632
    @hitlerkun9632 3 года назад +16

    Barbell squat: 2:55
    Barbell hip thrust(better strength option) or glute/ham raise 4:51
    DB bulgarian hi/low split squats 7:59
    DB tke drop lunge 10:05
    DB gobleg abductor lunge 11:18
    Hip band abductor goblet squat 12:19
    Overall workout 13:06

  • @T_T-T_T
    @T_T-T_T 5 лет назад +386

    What about the calves and tibialis anterior(shin) muscles?? They’re also part of the leg.

    • @davidciesla462
      @davidciesla462 5 лет назад +62

      Yeah I agree, maybe he will make a separate perfect workout video for calves because those need to be trained with a high volume and high intensity.

    • @liusam651
      @liusam651 5 лет назад +32

      Totally agree my man. The weakest part of the kinetic chain is always what's going to cause all the problems. Feet and ankle strength is so important.

    • @jaggeriscoughmedicine
      @jaggeriscoughmedicine 5 лет назад +35

      Take a looong hiking trip. Best thing

    • @jjsweg9012
      @jjsweg9012 5 лет назад +4

      @@jaggeriscoughmedicine good idea

    • @OrlandoSunBro
      @OrlandoSunBro 5 лет назад

      Hamstrings? Glutes? Guess we just have to wait next vid

  • @chaddetoski6357
    @chaddetoski6357 5 лет назад +602

    Cant wait to lose this giveaway again

  • @samashton72
    @samashton72 5 лет назад +1332

    Sorry Jeff, can’t train legs because it’s the vernal equinox

    • @Rayka_96
      @Rayka_96 5 лет назад +244

      better do more bicep curls
      *gun sound effects*

    • @x0xCRUSHERx0x
      @x0xCRUSHERx0x 5 лет назад +53

      AdaM R YOU WANNA DANCE WITH DOM MAZETTI?!?!?

    • @redone1533
      @redone1533 5 лет назад +28

      @@chrisstanley9477 insert [picture of stars aligned with the pyramids]

    • @FearghasG
      @FearghasG 5 лет назад +3

      @@x0xCRUSHERx0x mom's spaghetti

    • @bloggersrealityshow2317
      @bloggersrealityshow2317 5 лет назад +20

      Don‘t train your legs because you don‘t see them in the club.

  • @seanbrown6904
    @seanbrown6904 4 года назад +3

    Just did it best I could, no weights yet except for the drop lunge but I plan on nailing it by the end of the year. Dude, you're helping me more than any physio or back/knee specialist has yet. THANK YOU SO MUCH!

  • @wizettv3531
    @wizettv3531 5 лет назад +111

    I’ve been training for years, in an advanced lifter and this workout made me sore as hell, if you give 100-% effort this is a top workout. Also that side to side bend ladder is crazy, gives serious pump on muscles area we’re not used to train: definitely an A+ workout right there and for free, thanks Jeff ;)

    • @jonmayes3262
      @jonmayes3262 4 года назад

      Ian Hudon can you please clarify the first exorcise for me....is he saying do 5X, 5X 10X, 25X set FOUR TIMES?! or is he saying, you just do 5, 5, 10, 25 once?

    • @kristiansundvor69
      @kristiansundvor69 4 года назад +10

      @@jonmayes3262 1. set = 5 rep as heavy as you can do. Rest 3 min and then do 2. set = 5 rep as heavy as you can do. Rest 3 min and then do 3. set = 10 rep as heavy as you can do. Rest 3 min and then do 4. set = 25 rep as heavy as you can do. Then your finished with the squat.

    • @raven4201
      @raven4201 Год назад

      @@kristiansundvor69 why is it good to work your way up with the reps like that? is it more efficient than 15-12-10-8 ?

  • @gefloigle
    @gefloigle 5 лет назад +479

    I did this today. Can someone pick me up? I'm in room 227 at Mercy General. Kthxbye.

    • @icansurviveuniversity.imra1405
      @icansurviveuniversity.imra1405 5 лет назад +5

      did you survive? 😂

    • @brunopenava7198
      @brunopenava7198 5 лет назад +2

      Same lol i cant walk now. I have to use crutches

    • @mayeramschelrothschild3126
      @mayeramschelrothschild3126 5 лет назад +8

      I did a few sets of single leg body weight calf raises/declines after and I immediately regretted it 🤣🤣 I’m gunna have to go to my date in a wheelchair 💀

    • @matias__cal
      @matias__cal 5 лет назад

      Ametuer I was sent to St. Mary’s

    • @apocolyp_3398
      @apocolyp_3398 5 лет назад

      Well I was sent to heaven so I have everyone beat

  • @DarkKnight.-
    @DarkKnight.- 5 лет назад +141

    I did this workout and now am learning to walk for the past 2 days.. thanks jeff 😂

    • @TrevorHamberger
      @TrevorHamberger 4 года назад +9

      Took me 6 days to get over the soreness and even on the 7th i didn't feel comfortable to try again.

    • @connermunden1023
      @connermunden1023 3 года назад

      @@TrevorHamberger i dont know wether to try this anymore😅

    • @TrevorHamberger
      @TrevorHamberger 3 года назад

      @@connermunden1023 I've done it more than 10 times now and the soreness isn't bad after I do it now. The first time is going to suck ass though. I'd actually tell you to only do half the workout and go from there. build up to doing the full workout.

    • @ajmulenga2532
      @ajmulenga2532 3 года назад

      @@TrevorHamberger Did you see any real progress while doing this exercise?

    • @TrevorHamberger
      @TrevorHamberger 3 года назад +5

      @@ajmulenga2532 yes. I'm stronger and more explosive in my legs than when I first started. I feel faster as well. I've done this workout like 15 times now.

  • @ericsmith32
    @ericsmith32 4 года назад +48

    After being on the same leg routine for weeks I tried this two days ago and I’m still feeling it, great workout

    • @saang9500
      @saang9500 2 года назад

      ruclips.net/user/shortsi22b5HIPvUU?feature=share
      Also try this for legs workout👆🏻

    • @yusaji7674
      @yusaji7674 2 года назад +1

      how's your legs now man ?

    • @Ibr_k47
      @Ibr_k47 2 года назад +3

      hopefully theyve recovered after these 2 years 🤥

    • @milan5867
      @milan5867 2 года назад

      Mhm

    • @Babooshka47
      @Babooshka47 Год назад

      @@Ibr_k47 🤣

  • @PR17TTT
    @PR17TTT 5 лет назад +652

    THE PERFECT CALF WORKOUT PLEASE!

    • @jmdlse
      @jmdlse 5 лет назад +70

      Genetics

    • @sammybabizin
      @sammybabizin 5 лет назад +80

      Just train calves. Its not hard😂 people pls. Use your brains

    • @FillyLoyal
      @FillyLoyal 5 лет назад +8

      @@sammybabizin Walk.

    • @MrFatsluttytone
      @MrFatsluttytone 5 лет назад +1

      Dinr skip leg day

    • @brapdigi9585
      @brapdigi9585 5 лет назад +105

      get very fat for many years. Huge calves for life.

  • @Only2late
    @Only2late 4 года назад +22

    I've been doing the TKE drop lunge for about a month, and even on my inconsistent schedule (talking one or two workouts a week) I can already feel muscle on my quads that I simply didn't have before. I love this move as a replacement for machine leg extensions

  • @Wylie777
    @Wylie777 5 лет назад +4

    Hey Jeff, I just wanted you to know that you've been a huge inspiration to me. Before my motorcycle collision I trained hard towards the Marine Corps but then became medically disqualified due to the injuries from the collision. From the hospitals, healing from the injuries, and overall impact from the collision, I lost all of my definition, lost my muscular size, and shot up to about 200lbs. Before the collision I was right around 145-150. Because I had to actually put in the work to go from fat back to muscular, I had to learn many lessons that I never knew before. I'm now taking the CFT course through ISSA and I already know so much of the material both from what I've had to learn in the gym and from what you've talked about in your videos. You've been a huge inspiration to me and many others and I hope to become that same inspiration to others in the future. Thank you! 💪😀👍

    • @russellmcgurn4217
      @russellmcgurn4217 5 лет назад

      One of "those" guys who "almost" joined the Corps lol. Semper Fi!

  • @prometheusrises
    @prometheusrises 4 года назад +1

    Best advice, technique and tutorials anywhere on the net. Reason why, you are honest. You're not trying to hide anything from anyone in order for them to buy something from you or join your program. The education you give is worth fucking gold and it's free on the net. Great, great work and a great service to people.

  • @shanes854
    @shanes854 5 лет назад +386

    Jeff forgot the calves. It's really odd, in that he's a Cavaliere.

    • @medisimportant9373
      @medisimportant9373 5 лет назад +3

      Bulgariaan split squats

    • @MSubero20
      @MSubero20 5 лет назад +4

      ruclips.net/video/3jTwNTm1EBE/видео.html
      ruclips.net/video/lUeI-IwVXFM/видео.html
      ruclips.net/video/MuD58rqj8SE/видео.html

    • @mysharona6754
      @mysharona6754 5 лет назад +3

      I actually laughed at that one

    • @dawg4769
      @dawg4769 5 лет назад +6

      Med is important Those are not gonna get your calves to grow

    • @medisimportant9373
      @medisimportant9373 5 лет назад

      @@dawg4769 well they still hit caves

  • @christianbelter
    @christianbelter 5 лет назад +163

    You’ve done specific (bro split style) muscle groups in this series. How bout The Perfect Pull/Push Workout?

    • @CRypt3R
      @CRypt3R 5 лет назад +24

      Yes, that is absolutely true.
      These exercises he mentioned are very good, but i still cannot incorporate them into my schedule because they're all bro split styled.
      I dont have time to workout 2-3 hours xD that is not my day job

    • @Sundara229
      @Sundara229 5 лет назад +4

      @@CRypt3R I mean if you are doing legs you already have the glutes, hams and quads covered. Add the abductors and adductors to your accessories, it shouldnt take longer than additional 5-10 minutes to cover them as well.

    • @booker4984
      @booker4984 5 лет назад +4

      Yah push pull is very effective and not very strenuous
      I only have to work out about 30 or less a day

    • @elreydelmundo1343
      @elreydelmundo1343 5 лет назад +2

      Use whatever push exercises you want on a push day. Unless there are pull exercises with your feet?

    • @jochembraad1760
      @jochembraad1760 5 лет назад

      @@elreydelmundo1343 deadlift

  • @josem7402
    @josem7402 5 лет назад +35

    FINALLY I’ve been waiting for this video for the longest

  • @allenlott3592
    @allenlott3592 3 года назад +2

    I'm a physical therapy assistant and I love watching your videos it's like I'm in school again I implement everything you do with my patients even though I work in a geriatric City I modify it so that they can do it and I get great results I even use them in my workout thank you so much .

  • @shadowstorm5261
    @shadowstorm5261 5 лет назад +126

    Don't get ink poisoning please. I still need you

  • @stutzinator8813
    @stutzinator8813 5 лет назад +1564

    Everytime I watch these videos I imagine a tiny surfer surfing Your hair.

  • @joelarson6884
    @joelarson6884 5 лет назад +61

    Clarence’s perfect leg workout:
    • Squats

  • @andrewdavidson9686
    @andrewdavidson9686 4 года назад +1671

    Jeff training every other muscle in the leg Calves: Am i a joke to you?

    • @fossilfountain
      @fossilfountain 4 года назад +326

      Not to mention his name is Jeff *Calvaleire*

    • @jacksont79
      @jacksont79 4 года назад +180

      “All muscles matter”

    • @joelkosinski5094
      @joelkosinski5094 4 года назад +78

      I’m not the expert here but I’ve always used mountain biking as an alternative to leg day, mountain biking works every leg muscle and is a great form of cardio. I’m lucky enough to live in a very mountainous area

    • @tommymack3210
      @tommymack3210 4 года назад +5

      Joel Kosinski i have a mountain bike KONA 150 Precept
      But I dont mountainbike because i dont want to get injured

    • @joelkosinski5094
      @joelkosinski5094 4 года назад +34

      Tommy Mack you’re missing out man it’s great cardio, legs, and it’s a ton of fun

  • @Sudaisism
    @Sudaisism 5 лет назад +318

    BUT JEFF, WHAT ABOUT THE CALVES????

    • @גלכרמלי
      @גלכרמלי 5 лет назад +3

      👆

    • @BloodWolfDead
      @BloodWolfDead 5 лет назад +40

      Don't worry you train them by walking to the gym

    • @BloodReaper95
      @BloodReaper95 5 лет назад +10

      @@BloodWolfDead calves are very important muscles, especially to increase your vertical

    • @BloodWolfDead
      @BloodWolfDead 5 лет назад +1

      @@BloodReaper95 yes of course! I train them intensively, unfortunately i have short gastroc, which slow a lot the muscle gain... So my calves are my weak point, even tho i train them well :/

    • @BloodReaper95
      @BloodReaper95 5 лет назад

      @@BloodWolfDead cant help your anatomy man, but can always make the best of what you got!

  • @Cacophony314
    @Cacophony314 5 лет назад +479

    13:06 "... if you want to be psychotic, add a second round of these..."
    Jeff: Okay now for my 10th round.

  • @10Ped
    @10Ped 5 лет назад +5

    As a future PT I love you’re take on working out! I really enjoy these videos especially when you talk about the function of specific muscles!

  • @ja2162
    @ja2162 2 года назад +4

    I been doin this for about a little over a month and my legs formed ASAP TARGETING IT 3x’s a week 🔥🔥🔥🔥 recommended

  • @JenniferRenae
    @JenniferRenae 4 года назад +92

    When your leg are so define you can color code it #goals

  • @MsRICKY1989
    @MsRICKY1989 5 лет назад +661

    And after you finish this workout dont forget “face pulls”

  • @danielvirgen4290
    @danielvirgen4290 5 лет назад +254

    “I don’t like when you do leg extensions” 😂

  • @rd424
    @rd424 4 года назад +38

    Well, that was humbling.
    Also, how many days is this workout supposed to take?.........asking for a friend
    😳

  • @josem7402
    @josem7402 5 лет назад +55

    Even tho it’s a leg video I still expect Jeff to have no shirt on

  • @TheFoodieBeast
    @TheFoodieBeast 5 лет назад +4

    Thank you Jeff so much for all the great work and informations and science and everything you do for the people. Really really thank you from the bottom of my heart. You R the Best ❤

  • @josem7402
    @josem7402 5 лет назад +274

    Sees its a leg video: 👀
    Sees the muscle markers:👀😏
    Jeff: “There will be no muscle markers for the glutes”
    😑😒
    Also Jeff: “Jesse volunteered but it ain’t gonna happen guys”
    😤🤬

  • @jamesvigue4279
    @jamesvigue4279 2 года назад +1

    Thank you for this great workout.
    Specifically the tip on heavier box squat before the working load. This one tip has changed everything for me. I am a former athlete & have a bit of an arthritic hip & bad left knee from surgeries years ago. I had been doing less & less squats & more leg press over the past few years because of the difficulty getting squats going & knowing I wasn’t getting down to where I should be.
    By doing the 10% heavier box squat set first, I now find that I’m getting down into the proper form for my working sets. Have not been able to do this in years. Already added a half inch to my thighs in 1 month of doing the perfect leg workout.
    Thanks so much!!

  • @kingbubby8768
    @kingbubby8768 5 лет назад +107

    100 sets of 1 rep leg extensions followed by 3 sets squatting on your toes made my legs huuuuuggeeee gotta confuse the joints

    • @MrCow579
      @MrCow579 5 лет назад +11

      don't forget to break the ankle to train the calves! gotta get that ultimate 360degrees range of motion to confuse the muscles.

    • @elrondmcbong6392
      @elrondmcbong6392 5 лет назад +3

      Right, babe?

    • @yankeedoodle7509
      @yankeedoodle7509 5 лет назад

      Elrond McBong lol heard this in my head

  • @ryanm8764
    @ryanm8764 5 лет назад +321

    Jeff's wife "jeff what i say about coloring on yourself!"
    Jeff "COLORS!!!"

    • @kylekampa6721
      @kylekampa6721 5 лет назад +2

      Ryan M this comment is severely underrated it made me laugh out loud

    • @liamofearghail9316
      @liamofearghail9316 5 лет назад +3

      *Colour

    • @elreydelmundo1343
      @elreydelmundo1343 5 лет назад +15

      @@liamofearghail9316 this is 'murica we spell with as little letters as possible to avoid confusing ourselves

    • @rbanerjee605
      @rbanerjee605 5 лет назад +1

      *Calorie

  • @CopernicoTube
    @CopernicoTube 5 лет назад +65

    Jeff, THANK YOU for do not to draw marker lines on Jesse's glutes.
    I was very afraid about this...

  • @tammatwo2782
    @tammatwo2782 2 года назад +1

    7:59 Dumbell Bulgarian works Glutes and Quads. Do not use arms to pull dumbells up.
    Quads - No lean, drop arms up down.
    Glutes - Lean forward, turn arms in sprint pose.

  • @Battulga0117
    @Battulga0117 4 года назад +558

    Lol, I’m here in Mongolia, working out following this video. I look to the guy next to me and he too is working watching athlene x’s video

    • @PCAchievements
      @PCAchievements 4 года назад +15

      Battulga Munkhbat damn that’s so cool! We live in amazing times 😃

    • @yeetwchybaban
      @yeetwchybaban 4 года назад +15

      Not surprised jeff is a beast

    • @tiagomd3811
      @tiagomd3811 4 года назад +7

      Is it true that women are raped constantly in rural mongolia?

    • @yesmymajestybut898
      @yesmymajestybut898 4 года назад +1

      Tiago Doutrelepont where do you live, Tiago?

    • @tiagomd3811
      @tiagomd3811 4 года назад

      @@yesmymajestybut898
      Why do you want to know?

  • @miguelfarinha2227
    @miguelfarinha2227 5 лет назад +22

    Jeff can you make a video on The Perfect Total Body Workout! Thanks for the amazing content!

    • @MrBomoro
      @MrBomoro 5 лет назад +2

      Miguel Farinha
      Bench, squat, chin ups, dips, overhead press, some triceps / biceps curls if u want.
      Just the basics 👍🏼

  • @withku
    @withku 5 лет назад +230

    This is how many leg days I have to make up
    Edit: Fuck
    👇

    • @obi-juan1776
      @obi-juan1776 5 лет назад +3

      I will do the same amount as what you end up with.

    • @DM-hq9gs
      @DM-hq9gs 5 лет назад +1

      PASS

    • @withku
      @withku 5 лет назад

      Oly1y Half my body will be dead after this

    • @WiedOupnHart
      @WiedOupnHart 5 лет назад

      Yo, Let's get this dude to make up leg day for life

  • @BenhurKifle
    @BenhurKifle 3 года назад +3

    Squat 1:35
    Hang Rest 4:46
    1 Leg Type 1 8:06
    1 Leg Type 2 (athletic) 9:32
    Inner 11:30
    End w Calves

  • @richaneesh
    @richaneesh 5 лет назад +96

    One question. Where is the calf workout in this or do we get a separate calf muscles perfect workout series?

    • @garycarr8467
      @garycarr8467 5 лет назад +1

      there is a sore in 6 calf workout

    • @notnickDPT
      @notnickDPT 5 лет назад +7

      I studied kinesiology in college and am currently en route to get into pt school. I can't get into a "perfect" calf workout, but I can recommend a good way to train them. Do sets of a standing calf exercise, and a seated calf exercise. Briefly put, you have two major calf muscles; the gastroc and soleus. Standing works them both but mainly gastroc, and seated isolates the soleus. I could explain why if you were curious, but this is a long comment as it is haha. Try those out, try out doing like 100 reps total of each of how ever many sets. Have fun with it.

    • @robrucki6695
      @robrucki6695 5 лет назад +3

      Do fast sprints and sled drags. Most people train the calves wrong by doing hundreds of reps, this only trains the slow twitch muscle fibres which are very efficient at synthesizing ATP and won’t get much bigger. Sprints will recruit the fast twitch muscle fibres which will grow in size.

    • @robrucki6695
      @robrucki6695 5 лет назад +2

      @john diasco no. movements that require explosiveness or immense strength recruit fast twitch muscle fibres. you can do box jumps instead

    • @prathameshnaik9764
      @prathameshnaik9764 5 лет назад

      calf doesnt have that many muscles...its hardly gonna take 10 mins to train it unlike quads that need multiple angles and muscles to hit!

  • @TheDeagster877
    @TheDeagster877 5 лет назад +85

    Can't wait till the perfect neck workout

  • @mfkammersgaard
    @mfkammersgaard 5 лет назад +291

    If I complete this workout would I be able to get a handicap pass for parking?

  • @davidrlz1001
    @davidrlz1001 10 месяцев назад

    This is the perfect series I'd been looking for, a true scientific, anatomic interpretation of the exercises to have the most efficient, and result driven workouts. I'm slowly starting to incorporate the different exercises in this series, I can't wait to see the results in six months, the other comments make me feel more confident in the routines too.

  • @ihsan8126
    @ihsan8126 5 лет назад +10

    Jeff,can you do PERFECT BODYWEİGHT WORKOUT series???

  • @angelosorio98
    @angelosorio98 5 лет назад +303

    Return of the markers

    • @AxxLAfriku
      @AxxLAfriku 5 лет назад +1

      WARNING!!! I am the unprettiest RUclipsr worldwide, but somehow I have a lot of fans. Thanks for being a fan, dear osoroio

    • @jeffcavaliersmarker2525
      @jeffcavaliersmarker2525 5 лет назад +12

      Yes im back

    • @lazanimar3646
      @lazanimar3646 5 лет назад +1

      How much do i rest

    • @juliancaceres7849
      @juliancaceres7849 5 лет назад

      @@jeffcavaliersmarker2525 hahaha

    • @alliahlewis2275
      @alliahlewis2275 5 лет назад

      🙊🙊🙊 *WAN1T ME? LO6OK, I MASTB*ATE NAK0ED,снеск1 снannel* 💨

  • @divine4454
    @divine4454 5 лет назад +29

    Jeff could u make a video with a perfect push/pull/legs workout plan, it would be awesome to see what exercises You choose and why :) thanks for You amazing work! Glad We have someone like You there to help us :)

    • @Vuexx
      @Vuexx 5 лет назад

      Piotr Świerszcz buy his program if you can afford it

    • @divine4454
      @divine4454 5 лет назад

      @@Vuexx which one? I didn't see a push pull legs plan there

    • @BadBoiFX
      @BadBoiFX 5 лет назад

      Why push pull legs? He made a video on splits. I think push pull legs is shit.

    • @peretternavn8287
      @peretternavn8287 5 лет назад

      @@divine4454 AX-1`s first month is push/pull/legs. I`ve done it many times, just repeating it instead of moving on to TB. I like it.

  • @TrevorHamberger
    @TrevorHamberger 4 года назад +2

    Holy crikey. My legs were shaking so much it was unbelievable. And the way my legs feel afterwards is something I have never in my life felt before. I can't walk but I feel sooo good. I have done pilates and barre classes before and they barely made my legs shake. I was shaking to an absurd degree by the end of these reps. On a few of the sets I had to stop early because I was shaking so much.

  • @dustintravis8791
    @dustintravis8791 5 лет назад +30

    another insightful lesson from Angel Di Maria

  • @mattbono2815
    @mattbono2815 5 лет назад +4

    Squat: 2:52
    Barbell hip thrust: 4:50
    DB Bulgarian hi/ low split squats: 7:35
    Bodyweight Plyo squats: 8:43
    DB Banded drop lunge: 10:03
    DB goblet adductor lunge: 11:15
    Hip band ladder finisher: 12:09

  • @rafaelvargas5304
    @rafaelvargas5304 5 лет назад +65

    Hey Jeff. Can you do a Perfect Push-Pull Workout?

  • @Luke-ms9rh
    @Luke-ms9rh Год назад +4

    You’re awesome! Really digging the detailed breakdowns and emphasis on ALL muscle groups. Your my go to trainer on the gym and have kept me motivated buddy. Best shape of my life 💪🏻

  • @Adrian-dr3sh
    @Adrian-dr3sh 5 лет назад +110

    Perfect science based strechtching routine please

  • @mangamuscle98
    @mangamuscle98 5 лет назад +91

    When i see those markers i immediately retract my scapulas

    • @aristyoryanza1557
      @aristyoryanza1557 5 лет назад

      Great,now i can not not retract my scapula hahah

    • @seanvoncken230
      @seanvoncken230 5 лет назад

      Hahahha its like the 1st thing i do everytime i see jeff related content.

  • @lucassmolders4879
    @lucassmolders4879 5 лет назад +36

    can you do the perfect workout to da push pull legs split

  • @rudycutajar2485
    @rudycutajar2485 Год назад +1

    it s been years since i ve touched a barbell plus properly train legs since i ve been focusing more on calisthenics. But man did i need these great exercises? !!! Back on track for leg workouts .. thanks Jeff … All of your videos are super ! Great information each time ✌️

  • @DuboisDel
    @DuboisDel 5 лет назад +4

    Just finished another 'Perfect Legs Workout' and feeling pumped; added to my own calf-workout, it really IS the most comprehensive leg regime I've come across...The banded drop lunges are a revelation and have really elucidated me somewhat on human locomotion i.e. I didn't know that it's pushing the knee backwards that activates the quads (when resisting the band)

  • @user-fm9ej4yt6y
    @user-fm9ej4yt6y 5 лет назад +17

    Jeff has my idle body, he is buff but lean at the exact same time and it’s crazy

  • @MiniatureActionJesus
    @MiniatureActionJesus 5 лет назад +78

    Every day is leg day, if by leg day you mean arms

  • @colinreynolds9122
    @colinreynolds9122 4 года назад +9

    Hey guys, I've been a big fan of Jeff for a while and have decided to loosely follow his perfect routine while in quarantine (I say loosely because im physically not able to do a single rep for some of the workouts). Im down to record my review and journey while lifting if people are interested if it is worth starting this program or not. Im just an average joe and not a pro lifter so bare with me if I struggle on some workouts, Just let me know if anyone wants me to post my workouts and honest reaction over the next month or so. Ill be recording them in case!

    • @markiemcadams889
      @markiemcadams889 4 года назад

      Lets see them Colin! Would like to see your progression

    • @CreativiTimothy
      @CreativiTimothy 4 года назад +1

      Good luck! Please update us in the comments section too! I've also been starting to take his workouts seriously. A lot of the stuff I never had the equipment for like the bands and stuff, but I finally bought the bands and been trying out

    • @potatomanlp4812
      @potatomanlp4812 4 года назад

      Do it!! You must train and I am also getting started so dont worry so much

  • @avibrarbrar
    @avibrarbrar 5 лет назад +90

    I started this workout but stuck at drawing on my leg.... can’t find muscle separations........

  • @mariok7981
    @mariok7981 5 лет назад +51

    Now we need the perfect abs workout

    • @fluG4M3
      @fluG4M3 5 лет назад +15

      He's done everything you could think of already. Go to his channel or just put athlean x after whatever you want, hes got it up.

    • @svetlinnikolov8710
      @svetlinnikolov8710 5 лет назад +4

      Get the 6 pack abs from the playstore. In every workout it has all the ways to hit the abs(top down rotation, bottom up rotation and so on)

    • @mysharona6754
      @mysharona6754 5 лет назад

      I've done three different follow along ab videos, what more can you want ?

  • @נתנאלשר-ה9ד
    @נתנאלשר-ה9ד 5 лет назад +152

    jeff: 1hour in the gym is enough ...
    than brings 3 hour masterplan workout

    • @resinds.p4898
      @resinds.p4898 4 года назад +1

      Yeah like how are you going to do bicep + tricep + calves + back + shoulders + abs . When this already takes an hour and more. Im in the beginning phase and i dont know how to work out like this. Should i only pic certain workouts , so like im doing my own full body workout?

    • @johnshepard3197
      @johnshepard3197 4 года назад +1

      @@resinds.p4898 work smart or buy one of his programs.

    • @jeghaszesrrez9174
      @jeghaszesrrez9174 4 года назад +16

      @@resinds.p4898 these perfect workouts are not meant for a full body training , you dont do all of them together, max 2 , otherwise it easily becomes overtraining

    • @isaactaylor1241
      @isaactaylor1241 4 года назад

      @@jeghaszesrrez9174 I wish he would make a perfect push and pull to go with this for a push pull legs

    • @TrevorHamberger
      @TrevorHamberger 4 года назад

      these take like 50 minutes after you do them like 4 or 5 times. They do take a while to figure out the first few times but after that they get a lot easier.

  • @mc_athletics6809
    @mc_athletics6809 5 лет назад +19

    Need a perfect calf workout jeff, but as always great video!