The PERFECT Legs Workout (PUSH | PULL | LEGS)



The perfect leg workout that fits into a push, pull, legs split is something I want to break down for you in this video. Unlike a stand alone leg workout, this has to relate to what is happening in the other two workouts of the split and make sure it’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.

For more leg workout videos and other PPL workout as well as push, pull and leg exercises, remember to subscribe to our youtube channel below and turn on your notifications so you never miss a new video when it’s published.

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41 Responses

  1. ATHLEAN-X™ says:

    NOTIFICATION SQUAD GIVEAWAY – It’s back!! 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! 
    https://giveaway.athleanx.com/ytg/ppl-legs-workout

    If you don’t win, no worries, you’re not going away empty handed. 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…

  2. Jesse “the Living Proof” <Insert last name here>

  3. Derek VZ says:

    Jessie looking jacked!!!

  4. Anmol says:

    Really miss the bulgarian split squats here!

  5. As soon as the gym opens again I will try this series.
    But until then I'm stuck at home or outdoors so please do a series for TRX or rings or the dogleash.
    There are videos out there for this but none as detailed and thourough as yours.

  6. kaos45 says:

    We just going to ignore Jessie’s Walt Disney tattoo? What possessed him to get that? Lol!

  7. Jake O'Brien says:

    Jesse is great stop making fun of him lol

  8. vinay raju says:

    BANDS WITH LEGS, WE NEED BANDS WITH LEGS EXCERCISES

  9. Landinosaur says:

    Is it just me or does Jesse kinda look like Jake Gyllenhaal?

  10. Who else is annoyed by the uneven barbell behind Jeff?

  11. Sage K says:

    How do you do the hip thrust without hurting your junk?

  12. Lol, Jesse doing it right, holding the breath and bracing the core instead of exhaling the air like Jeff said in one of his videos ^^

  13. Billy Yousaf says:

    Hi Jeff,

    Definitely loved the video! Great work out selection! Also, enjoyed watching Jesse do the exercises. He should do them more often.😁

    Big thank you for making the video.

    Cheers,

    Billy

  14. Impuls says:

    The other guy really needs a barber…he looks so damn homeless

  15. We need the perfect PPL for bodyweight workouts.

  16. Nils Mueller says:

    Jesse go away just be the camera man

  17. I cant do squats cuz of my shoulder mobility and my neck fucking hurts

  18. r w says:

    Mullet is coming back!

  19. Jeff, thank you very much for another great video. The kind of stuff you are putting together for all of us is just amazing! I would like to ask how and where to sprinkle some burst trainings to improve conditioning and muscle endurance besides hypertrophy and strength? And also what is your personal opinion on all the popular splits out there? Which would you recommend from a coaching point of view in order to maximize training frequency for the different muscle groups?

  20. Hamil Patel says:

    GREAT series!! I'm working out 3-4 days a week but mostly random stuff loosely alligned to upper – lower – cardio/abs and stabilizers, but looking for a more concrete solution moving forward.
    Mullet is kind of gross. Love you though!

  21. John Amador says:

    The mullet is SICK!! 💪

  22. Get Jesse some new shorts, and a new barber!

  23. I can't lie when I saw this I screamed can't wait to do this

  24. Elricwulf says:

    Right when I decided to start on a new Push/Pull/Legs routine, Jeff started this series! Guess what day it is today..?? Legs. This happens way too often to be coincidence. The man is tapped into the hive mind.

  25. Oh no hip thrusting without a bar pad 😩

  26. pile333 says:

    Jessie should shave: he would look even more ripped.

  27. Josh Dawson says:

    Love it, but there is 0 chance of me putting my feet on my gym’s floor without shoes 😂

  28. Jeff, no nordic hamstring curls?

  29. jesse’s squat form looks a bit questionable

  30. pile333 says:

    Jessie's mullet should be casted for the next Stranger Things season. 😄

  31. Brian Stone says:

    That Mullet is Sweet!!! Jesse has become a Beast!!! 💯🏋️‍♀️💯

  32. pile333 says:

    Yes, Jessie's work out!

  33. Teacur 0001 says:

    Surprised no switch between Back to Front Squats for leg day B.

  34. armedmariner says:

    Jesse getting big. Absolutely needs a hair and beard style though.

  35. Danny Jones says:

    I don’t know bout you guys but I ain’t doing no hip thrusts in the middle of the gym wtf

  36. (3:30) Note: Longer shorts for Jesse going forward, Thanks.

  37. TBH I’m a little disappointed in the end video here to round out PPL. His other two were great but this one misses some corrective exercises and misses adductors and abductors and his earlier leg workout is better. Here is the link to his better leg workout. https://youtu.be/RjexvOAsVtI

  38. Biu Ji says:

    That clip for the shorts channel- is Jesse behind a stripper pole?

  39. Just an idea on what could be of interest: a repetitive full-body workout that focuses on agonist-antagonist super sets. For those who have limited time for their workouts (such as me), it's the best way to save time and be sure to hit most, if not all, of the muscle groups every time you get to go to the gym.

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