The Perfect Leg Day (According To Science)

Big new leg day let's go!!!

Get the full 12-week Push Pull Legs System here:

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** My Ultimate Guide To Body Recomposition:

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Timestamps:

Warm-Up: 0:00
Exercise 1: 0:20
Exercise 2: 1:43
Exercise 3: 2:25
Exercise 4: 3:26
Exercise 5: 4:10
Exercise 6: 5:04
Exercise 7: 6:35

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In this video I cover the second Leg Day of my new Ultimate PPL System. This is the sixth video in a series where we will be going through each workout within the first week of the program, breaking down each exercise as we go.

Calf Stuff:

Mike Israetel video on locking the knees on leg press:

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Edited by Jeff Nippard

Music from Epidemic Sound:
Damma Beatz - Love Me More

More music from:
Bankrupt Beats - Swamp Head

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[giomartinez]

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

[glyBgly]

"So its basically an 8 hour arm workout"

[nilsjohananti]

If you set the playback speed to 1.25x or 1.5x it sounds like ben shapiro

[jayringo]

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.

[macwilson]

Of course this has half the views as the push/pull videos lol. People really gotta stop skipping legs

[swagrodgersmichaelpenisjr.]

Legs 2

Exercise 1: Deadlift 1 x 5
Pyramid Warmup: 30% x 8, 50% x 4, 75% x 2, 90% x 1

Exercise 2: Stiff-Leg Deadlift 2 x 8 (50%-60% of deadlift working set)

Exercise 3: Leg Press 4 x 10-12

Exercise 4: Glute-Ham Raise 3 x 8-10

Exercise 5: Slow-Eccentric Leg Extension 3 x 8-10

Exercise 6: Seated Calf Raise 4 x 15-20

Exercise 7: Roman Chair Leg Raise 3 x 10-20

[shivsunil]

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

[leonlance]

@7:21 That joke on Six Pack Short. Was unexpected but greatly appreciated Jeff 🤣💯💪🏿

[Chris_JG]

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 :)

[stujm]

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.

[萌田薫子-ln]

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

[michaeljohnston]

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

[alexandercline]

Hi, Jeff! First of all, I love your content. You're already the best on YouTube 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!

[aubreylifts]

Just tried this workout and I can definitely say it was tremendous.

[sednasix]

0:01 - dude looks like the turn of the century bodybuilder

[KiaOrion]

The six pack shortcuts joke CRUSHED. Great video brother. Thank you 🙏

[simonemicucci]

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

[deadringer-cultofdeathratt]

3:41 The way my anxiety is set up, I’d rather leave some gains on the table then perform this variation 💀

[dylanw]

Wow this could not have been better timed… today is my leg day and will definitely try this regiment!

[ThaKKatt]

Dr. Mike and Jeffy Nipples both hittin legs today, its like the protein video double feature all over again. I ❤ Nipraetel days!