The Ultimate Science-Based Leg Day For Muscle Growth (2023)

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

** My Ultimate Guide To Body Recomposition:

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References:

Hamstring Curl Studies:

Calf Raise Foot Positioning Study:

Belt & Lower Back

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Written by Jeff Nippard
Edited by Jeff Nippard

Music from Epidemic Sound:
Damma Beatz - Love Me More

More music from:
Bankrupt Beats - Swamp Head

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Timestamps:

0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6

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

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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 12 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.

[sharzad]

Jeff is the goat. “Here’s all the exercises, sets, reps, form, but you can also pay for it if you feel like it.” If you can afford it, definitely support this dude

[lemonlime]

0:33 - 5-10 Min Treadmill Walk, Leg Swings, Side-Lying Twists, Step Throughs
0:43 - Squat (Heavy) 1 x 2-4
(With around 5 Warmup sets)
1:40 - Hypertrophy Alternatives for Heavy Squat
Hack Squats / Split Squats
2:00 - Paused Squat 2 x 5
3:11 - Romanian Deadlift 3 x 8-10
5:10 - Walking Lunge 2 x 10 (each leg)
6:29 - Seated Leg Curl 3 x 10 - 12
8:22 - Leg Press Toe Press 4 x 10 - 12
9:48 - Decline Plate Crunch 3 x 10 - 12

[elliottandreasen]

All my muscles could live happily inside one of Jeff’s quads

[seanrainslifts]

Jeff is the type of guy to use one earbud and switch every 5 minutes to avoid eardrum musculature imbalances.

[FitLabb]

Love the emphasis on proper warmups, & one of the best comprehensive videos I’ve seen for a mixed legs hypertrophy & strength building workout with great form cues. 💪

[dylanlasky]

This leg day made me realize my cardio fitness wasn't as good as I thought. The hardest part of this first leg day was my breathing. Still hit a bunch of prs though!
Also I just realized I've been only doing half the number of lunges lol

[themutablemercury]

Been watching you lately since I recently (December 2022) started working out. Because of your advice I'm starting an upper/lower 4-day split and basically searched for exactly this video before I go to the gym in about 30 minutes. Thank you for all you do!

[backwoodz]

mentally I can go hard on legs but my legs end up shaking, feeling like I can’t stand and end up walking through the gym like a baby giraffe wondering what is life

[xxktrdv]

Love the pause squat. Moderate weight while maintaining challenging. Both good for safety and strength.

[Wintercrow]

Thanks Jeff! I really appreciate your willingness to share what you know but I also appreciate your method and behavior while delivering your message. You're always mature and professional. No click bait thumbnails or 14 year old humor. Well done.

[CRYTO]

Tomorrow morning It’s going to be the first time in the gym lifting weights with my sister, it’s quite intimidating but honestly I feel excited and I know after lots of consistency it will pay off on the future 😊😊. And man just thinking about it I feel like my legs are already sore haha. Have a nice night everyone.

[nomercy]

A que that worked really well for me during RDLs is to focus on pushing the hips back and not thinking about lowering the weight it self.

[Schwaaaang]

It's been an extremely long time since I've been in the gym, but after a few shoulder surgeries, I've done my push and pull this week, and tomorrow is the dreaded leg day... Thank you for this solid advice! It will be going to good use!

[British_Joe]

I remember in an old video you made you said to lean forward on the Seated Leg Curl and wrap your arms around the handles. Best piece of a advice ever!!!

My hamstrings have grown so much from just that one tweak!

[davidowen]

Jeff Ps Nipard: "Okay guys, first find the circumference of the moon and then, using the harbation desultoe quadhammer formula seen here: (Y−X=m|Y>X)=∑kP(Y−X=m, X=k|Y>X), divide by hanging pie, and you've got your reptation range of semi conductive longitudinational quadrotations directives."

or maybe, JUST FCKING LIFT....

[grant]

Could you speak to why you didn't include an interset stretch for the quads and/or glutes as you did for the lats and pecs in previous videos in this series? I'd be curious to hear why they were not included, even if just to understand the reasoning and/or science behind the decision to include interset stretching for the upper body musculature and not the lower body in this workout. I felt inspired by the interset stretching mechanic presented in this series and had been implementing a couple sets of interset couch stretches between my bulgarian split squats on my leg-focused day, which absolutely torched my quads and glutes, so I was surprised to neither see that component suggested here nor hear its absence explained or mentioned, either. Thanks!

[sina_lcs]

I still can‘t believe this amazing, high quality content is out here for free… Thank you Jeff! 🙏🏼

[asder]

Thanks, good to see I'm doing the right exercises. I also add leg press and hip thrust. I find the hip thrust helps overall with my posture as all the other exercises tend to cause anterior pelvic tilt, but it may be just me

[villain]

It's gonna be a scientific leg day today

[rajeev]

Perfect timing as tomorrow is my leg day. Gotta implement the tips for sure.