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The PERFECT Legs Workout (PUSH - PULL - LEGS)

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Rating: 4.0; Vote: 1

s complimenting the work that is being done on the alternate training days. To start, it-s important to describe how to best set up your push pull legs workout split on the schedule. I always recommend starting with a pull workout and then following it with the push and finally the legs workout. Some people will tell you to not take a day off at the end of the three days and instead perform another cycle of these workouts to train for 6 straight days. I am not a fan of that. I like taking a rest day in between the legs and pull workouts to give the body a chance to recover better for the deadlifts that are going to take place on pull day. Either way, let-s start breaking down the perfect leg workout as part of this PPL split. Here is the entire workout for legs at a glance: - Squats - 4 x 4-6 (Leave 1-2 in the tank) - Barbell Hip Thrust - 3 x 8-10 - DB/BB Alt. Reverse Lunges - 2-3 x 10-12 each leg - Single Leg RDL - 2-3 x 10-12 each leg rotate with Slick Floor Bridge Curls - 2-3 x F - Standing DB Calf Raises rotate with Seated DB Calf Raises - 3 x 15-20 each First up is the barbell squat. The squat is the king of all leg exercises and must be included in any perfect leg workout for men or leg workout for women. The key to how you are going to perform it here is as 4 sets of 4-6 reps. Make sure that you are stopping 1-2 reps shy of failure. That said, you want to take the opportunity to overload this exercise and increase your strength on it over time. Adjust your weights upward as needed to keep your range within this 4-6 rep zone. Next we want to work the posterior chain but don-t want to overtax the low back muscles which may already be fatigued from the squats (especially if you are a low bar squatter. Instead of doing the barbell RDL here, we will opt for the barbell hip thrust. This is great for getting the glutes and hamstrings to work together without having to lean forward and be limited by a potentially already tired back. Next we come back to the anterior chain for one of my all time favorite leg exercises, the alternating dumbbell or barbell reverse lunge. This is a great exercise for training the split stance requirement of leg training in a way that allows anyone to perform it. Often times, people with inflamed knees or acute patellar tendonitis will find lunging forward too difficult. The step back takes the stress away from the knees and allows you to build bigger legs and quads without sacrifice. The fourth exercise in the perfect leg workout is the first in which you will rotate it each time you do this workout for your legs. You will either perform the dumbbell single leg RDL or the slick floor bridge curls. Here once again we are trying to hit the glutes and hamstrings in the posterior chain and want to do so in a way that doesn-t over fatigue the lower back. The single leg RDL allows you to lift one leg to keep a straighter and flatter lower back while eccentrically stressing the hamstrings. We know that hypertrophy is driven by eccentric stress as one of the three main mechanisms of growth so this is one we don-t want to miss all together. Perform 2-3 sets of 10-12 reps for each leg and then next time you do the leg workout remember to switch this out to the slick floor bridge curl. This bodyweight leg exercise is brutal but effective for once again training the hamstring muscles eccentrically and allowing you to train the glutes and hamstrings in concert with each other. Finally, we can-t call this leg workout complete without hitting some calf exercises. The selections are straight forward and simple here. You either perform the standing dumbbell calf raise or the seated dumbbell calf raise. The difference between the two calf exercises is the position of the knee. With the knee straight you will work more of the gastrocnemius muscle and with the knee bent you will work more of the soleus muscle. If you are looking for a step by step workout plan that takes out all the guesswork and maps out your gains for the next 90 days, be sure to visit athleanx. com via the link below. Start training like an athlete and start building ripped athletic legs and an overall jacked body in no time
Date: 2022-04-22

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Comments and reviews: 10

Kevin
Jeff, thank you for all this great content- you-re #1. Couple burning questions:
1. Why did you chose that amount of reps for each exercise? i. e. Squats was 4 sets x 4-6 reps while hip thrust was 3x8-10 - in general I would love to understand how many reps I should do for each exercise to maximize hypertrophy/strength/lean muscle/whatever it may be. I know there is no one-size fits all answer.
2. I-ve heard it-s important to mix up the exercises you do, otherwise over time you-ll plateau. Assuming just alternating #4 and #5 isn-t enough, is there another perfect leg day workout (Push - Pull - Legs split) we should mix this up with? If so, should it be alternated each week, or change it up only every few months?
Thanks so much.
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athleanx
Legs: -
7: 47 List
1. 2: 52 4 x 4-6 Barbell Squats (Leave 1-2 reps in the tank - increase weight as able)
2. 3: 29 3 x 8-10 Barbell hip thrusts
3. 4: 15 2-3 x 10-12 Barbell or DB alternating reverse lunges (each leg)
4. 5: 16 2-3 x 10-12 Db Single leg RDL's (each leg)
[R/W]
5: 57 2-3 x F Slick Floor Bridge Curls 2-3 x F
5. 6: 58 3 x 15-20 Standing DB Calf Raises
[R/W]
7: 23 3 x 15-20 Seated Db Calf Raises -
-Perform one leg at a time if time allows
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Eddy
07: 29 List
02: 48 - Barbell Squats - -4 x 4-6- (Leave 1-2 in the tank)-
03: 27 - Barbell Hip Thrust - -3 x 8-10--
04: 16 - DB/BB Alt. Reverse Lunges - -2-3 x 10-12- each leg-
05: 15 - DB Single Leg RDL-s - -2-3 x 10-12- each leg [R/W] -
05: 55 - Slick Floor Bridge Curls - -2-3 x F--
06: 54 - Standing DB Calf Raises - -3 x 15-20- [R/W] -
07: 03 - Seated DB Calf Raises - -3 x 15-20- each
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Dead
The push, pull, legs routine has been my favorite, especially being older. I've been hitting just about every muscle group I can think of. Doing lighter weights gives me the chance for longer endurance, which has been awesome. Just for some out there, I always do a back extension exercise right after doing my rdl's and it feels great. I have had absolutely no body ache issues since doing this routine!
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Cai
Currently doing this split 3 times a week instead of 6, since I just started getting back into the Gym. My gains have been pretty good from it and I feel much better! Do you recommend to then switch up Push/pull/Legs 1 and 2 each week or do the one for 3 and then the next or 3? I want to ultimately get to the 6 times a week, but with my current muscle ache that wont work
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Grant
Finally wanting to start heading to a gym- can someone explain sets to me cause I-m too lazy to look it up. I get that it-s how many times you do like -4-6- reps but what do you do in between? Do you rest or do the other exercises and THEN go back? Thanks (I-m like a lean/skinny 16 yo and pretty athletic if that changes anything)
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Bones
Hey, can someone help me answer this question, regarding the order:
Is it 1,
Pull 1 & Push 1 and the Legs.
(Pull 2 & Push 2 and then legs)
or
Is it 2)
Pull 1 & Push 2 and then Legs.
(Pull 2 & Push 1 and then Legs)
or
Is it 3)
Pull 1 & Pull 2 and then Legs.
(Push 1 & Push 2 and then Legs)
reply

Matze
Hey Guys! Thanks for your videos! I-m 42 years old and I have a ankle injury! With your help I got almost shredded!
But!
My ankle does not have a lot of movement left and I struggle with building legs!
What can I do?
Only machines left! Sorry for my English! I-m from Germany!
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Zach
I like this workout a lot and I-ve continued to do it ever since this video came out. I seen how the other pull and push workouts had 6 exercise and this only had 5. Is there any recommendations on another exercise/finisher to add to this maybe for the adductor/abductor complexes?
reply

sptrsn
Jessie is a nice kid = NOT interested in his 15 min of fame interruptions. Say -good-bye- Jessie. Call it a day + find out something else to do.
Mainly interested in Jeff's informative workouts. Need to heal severe knee bone bruise, which doesn't allow use of leg.
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