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.

Build ripped athletic muscle here - athleanx.com/x/my-workouts
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Komentari

  1. ATHLEAN-X™

    ATHLEAN-X™Prije mjesec

    *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! 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. Hichom Hichom

    Hichom HichomPrije 13 dana

    hrcharts.info/white/video/iK2ld7CqqoGS1a8

  3. Andre Martinez

    Andre MartinezPrije 21 dan

    you forgot the bicep femoris

  4. Joe Gugg

    Joe GuggPrije 23 dana

    Steep hill runs are about the same as lifting heavy weights

  5. Liv B

    Liv BPrije 23 dana

    Why do you only reference all of your videos being for guys? Like you realize ladies can and should be strength training right?

  6. Angelo Menil

    Angelo MenilPrije 28 dana

    How can i hit every single forearm muscle by using a hand gripper please tell me mr.athlean

  7. Ronald Gardner

    Ronald GardnerPrije 6 sati

    How on Earth can you stay balanced doing the RDL with 1 dumbbell lol

  8. kai k

    kai kPrije dan

    got to love the mullet

  9. filmitduh

    filmitduhPrije dan

    Great video but it's there a ppl legs 2 or nah? Also what about a corrective exercise for ppl legs? Ok that's all for now I'm off to your shorts

  10. Atlus

    AtlusPrije dan

    The mullet suits Jesse

  11. cjflo

    cjfloPrije 2 dana

    Lose the douche bag

  12. Yeshueya

    YeshueyaPrije 2 dana

    Jesse

  13. Akshay 4115

    Akshay 4115Prije 2 dana

    When to do abs in PPL?

  14. Academy of jkd

    Academy of jkdPrije 2 dana

    Please do another bet with Jessie. This time he gets a reverse Mohawk

  15. I G

    I GPrije 3 dana

    Jeff the real deal master trainer!

  16. I G

    I GPrije 3 dana

    jesse goat!

  17. Dominic Piovesan

    Dominic PiovesanPrije 3 dana

    Are there any subsitutes for a barbell squat if i dont have a rack?

  18. Jafet Contreras

    Jafet ContrerasPrije 3 dana

    Homie smacked his leg💀

  19. jaime

    jaimePrije 3 dana

    THANK YOU SO MUCH! YOU ARE THE BEST!

  20. John Alastair

    John AlastairPrije 3 dana

    The quad slap got me 😂

  21. libre jrc

    libre jrcPrije 3 dana

    Pants. Always pants. Especially with hip thrusters

  22. Matt Kingsley

    Matt KingsleyPrije 4 dana

    Do the Pull 1/2 and Push 1/2 workouts gets done on different days or together in the same day? I think they're probably separate, but not sure. It seems like a lot of work for one day.

  23. Jorge Castellanos

    Jorge CastellanosPrije 4 dana

    Fellas where is the Perfect GVT series....

  24. Nick Rook

    Nick RookPrije 5 dana

    I need some of those AX socks Jesse is wearing

  25. Miklo A.

    Miklo A.Prije 5 dana

    jesse looking swole

  26. David Denham

    David DenhamPrije 6 dana

    Jesse needs to run this channel, bye bye Jeff. ;)

  27. Grady Elmore

    Grady ElmorePrije 6 dana

    Jesse, you're an animal and you've got the hair to prove it. Chicken legs though. JK JK :D

  28. Florian Salloum

    Florian SalloumPrije 6 dana

    No Legs 2 workout?

  29. Carlos Fernandez

    Carlos FernandezPrije 6 dana

    What about your muscles on the sides of your thighs? I forget what they're called but are they being activated with one these moves?

  30. Jochen

    JochenPrije 6 dana

    Thighway to the dangerzone hahahahahahaha!!!

  31. tobi frenzel

    tobi frenzelPrije 6 dana

    Ive been doing this split for two weeks now and I really like it but I still have some questions about it, hopefully someone can answer them. First of all I can't really go so heavy on some some exercises because I'm limited in the weights at home. For example on the bench press and the deadlifts I can do more reps with my max. weights than explained in this plan. Should I max them out then or just do the reps slower to reach the reps he wants me to? Another thing I realized is that I have the feeling that for example biceps and triceps are trained to less or am I wrong? Alltough a really nice plan and I hope someone can help me :)

  32. Benjamin Dewees

    Benjamin DeweesPrije 7 dana

    Push/Pull/Legs is a great series!!! This is my new routine now that my gym is open again.

  33. Chris M

    Chris MPrije 8 dana

    Jesse’s mullet is legendary

  34. Regivaldo Filho

    Regivaldo FilhoPrije 8 dana

    Awesome mullet Jesse!

  35. SimplyVibinn

    SimplyVibinnPrije 8 dana

    Literally better than most porn acting in the intro

  36. Fernando Henriquez

    Fernando HenriquezPrije 8 dana

    Thank you Jeff!! Can u do a video about workout upper/lower with dumbbells? That would be great

  37. Ramon Peters

    Ramon PetersPrije 8 dana

    Jesse definitely making gains, but you said leave your hate below so fuk that dude. Get rid of him. Get some hot chicks lolol

  38. Ramiro Holcomb

    Ramiro HolcombPrije 9 dana

    Wait can I do push before pull?

  39. Nicole Legros

    Nicole LegrosPrije 9 dana

    You did amazing Jesse 👍🏼

  40. Panda man

    Panda manPrije 9 dana

    Never thought I’d say this but damn Jesse is looking like a chad

  41. Broski_D1Am0NDs

    Broski_D1Am0NDsPrije 9 dana

    Nordic curls are way better and yes there's progression

  42. Coach_Vishal

    Coach_VishalPrije 9 dana

    For push pull workout jeff do exercises but for legs jessy do workout.. Why jeff do not show legs🤔🤫

  43. Elise Marquette

    Elise MarquettePrije 10 dana

    Less Jesse please. As a matter of fact -no Jesse would be good.

  44. Ruben Chavez

    Ruben ChavezPrije 10 dana

    Does anyone know which of his programs most closely resembles this PPL split ? I love these workouts

  45. Carlos Garcia

    Carlos GarciaPrije 10 dana

    Love these workouts series!!

  46. The Hollows Inc

    The Hollows IncPrije 11 dana

    So when Jeff says switch/rotate, doe she mean to do one exercise and the next day you do it, switch the exercise? I wanna know before I do every exercise only to realize I might be overtraining.

  47. The Hollows Inc

    The Hollows IncPrije 9 dana

    @Ibrahim thx. It does.

  48. Ibrahim

    IbrahimPrije 9 dana

    The R/W or rotate with just means that the first day you do the first exercise and on the next day that you come to do the workout, you do the second exercise. Then back to the first next time u workout, then the second, then the first etc. hope that makes sense

  49. Michael Bowen

    Michael BowenPrije 11 dana

    What about hip abductors and hip adductors?

  50. Marlex

    MarlexPrije 11 dana

    Jesse looking great 🦾🦾🦾🏋️‍♂️🏋️‍♂️🏋️‍♂️

  51. Ayesha Sa

    Ayesha SaPrije 11 dana

    Perfect

  52. hEt lEyd

    hEt lEydPrije 12 dana

    Hi, Anyone think it's fine to do this program in Push/Legs/Pull rotation? appreciate it^

  53. Michael Jones

    Michael JonesPrije 12 dana

    Jeese is Jeff's long lost brother. I know it

  54. Domesticated Daddy

    Domesticated DaddyPrije 12 dana

    We have a saying for Muay Thai shorts, "Sky's out, thighs out!"

  55. Jason Evans

    Jason EvansPrije 12 dana

    Since you asked for a comment on the mullet - it's horrible. Sorry.

  56. Mike

    MikePrije 12 dana

    do it Jesse

  57. Leo Brassard

    Leo BrassardPrije 13 dana

    Jesse’s mullet is one of the best I’ve seen. Not mad at it

  58. Brandon Strobel

    Brandon StrobelPrije 13 dana

    Hey Jeff, I'm starting to work out and I was going to follow your PPL setup. However, I joined planet fitness because it's financially the best option for me and they don't have any actual bars that aren't attached to the Smith machines, it's probably alot to ask but are there alternatives (maybe machines) that would replace most of the bar workouts you have?

  59. Hichom Hichom

    Hichom HichomPrije 13 dana

    hrcharts.info/white/video/iK2ld7CqqoGS1a8

  60. Engelbert Humperdinck

    Engelbert HumperdinckPrije 13 dana

    Are these two guys gay married to each other?

  61. Felix Aybar

    Felix AybarPrije 14 dana

    . . . that Barbell Hip Thrust @3:28 awoke something in me. More Jesse Please!!

  62. glitterspectacle

    glitterspectaclePrije 14 dana

    Thank you for making this series for us. I was lost at the gym coming out of quarantine and just didn't know how I was going to get started again. This is exactly what I needed to get motivated and moving again. Today is my first leg day of the series. There's wonderful soreness all over my body already and I can't thank you enough.

  63. James Mcdermott

    James McdermottPrije 14 dana

    ANy second leg day workout? Maybe with a front squat focus? =

  64. Cecilia Gray

    Cecilia GrayPrije 14 dana

    Looking good, Jessie!

  65. Andrew Quach

    Andrew QuachPrije 15 dana

    Jessie’s come a long way, I remember when he was small and just started out with Jeff

  66. Ed Steinke

    Ed SteinkePrije 15 dana

    My knees aren’t the best. Had one knee scoped. Would Front squats be ok as a replacement for back squats to avoid some of the load on the knees?

  67. Marybeth Idoux

    Marybeth IdouxPrije 15 dana

    What’s a good hamstring/Glutes exercise that wouldn’t aggravate a torn PCL?

  68. unnatural hyperplasia

    unnatural hyperplasiaPrije 15 dana

    Kinda crazy jeffs channel is still growing

  69. Brett H

    Brett HPrije 15 dana

    Mullet is stylin !

  70. Danish Ahmad

    Danish AhmadPrije 16 dana

    Always Jesse for the workout 😂😂

  71. Richard

    RichardPrije 16 dana

    Or is THIS the perfect leg workout? 😅

  72. jwagoner7

    jwagoner7Prije 16 dana

    Jesse is such a dork 😂

  73. Raghu A.C

    Raghu A.CPrije 16 dana

    What about ab workout..where is that coming in PPL routine

  74. Sheikh Rahman

    Sheikh RahmanPrije 16 dana

    What if Jesse breaks up with Jeff Cavelere Athleanx.com and creats his own channel?

  75. Christopher Barbero

    Christopher BarberoPrije 17 dana

    Hey Jeff, Is there a version of the drag curl but for the hamstrings with minimal hip flexor involvement?

  76. Character Craze

    Character CrazePrije 17 dana

    Lookin good Jesse. Yes do the workouts!

  77. Nathaniel Plaxton

    Nathaniel PlaxtonPrije 17 dana

    Jesse looking good

  78. Lora Cox

    Lora CoxPrije 17 dana

    Jessie, those shorts are tooo short. I saw them junk. But I appreciate your mullet

  79. Juan Morales

    Juan MoralesPrije 17 dana

    Pull 1 is done one day and then pull 2 another day right?

  80. Tom “TxmKrubix” :c

    Tom “TxmKrubix” :cPrije 17 dana

    Hey Guys, can you do an updated "Perfect Abs" Workout to perfectly include into the PPL split?

  81. Aditya Tiwari

    Aditya TiwariPrije 4 dana

    hrcharts.info/white/video/pM5tatmXvJ23nJY it's just 1 year old so :P

  82. Antonio Amisano

    Antonio AmisanoPrije 17 dana

    I feel like Jesse is so easy to keep happy. Everyone would wat to be around a person like that, and those people are rare.

  83. Chris

    ChrisPrije 17 dana

    What do you do if you cannot do single leg rdl? Damaged my left knee badly playing rugby, and no point just training one leg, even bodyweight I was falling over 🙈

  84. Phillip Hochman

    Phillip HochmanPrije 17 dana

    Did he ever mention rest splits between sets and movements?

  85. George Victor

    George VictorPrije 17 dana

    Jesse, I am surprised you are able to hear anything from Jeff with that party at the back of your head.

  86. alex judd

    alex juddPrije 17 dana

    Loving the teamwork and chemistry of these two!

  87. Colin Akerman

    Colin AkermanPrije 18 dana

    Do I do (eg) pull 1 Monday then pull 2 Friday

  88. Dave Barrientos

    Dave BarrientosPrije 18 dana

    What does rotate with exercises mean? Do you finish the sets for the exercise and do the next exercise?

  89. o0QuAdSh0t0o

    o0QuAdSh0t0oPrije 18 dana

    Can u do deadlifts on leg day or should I incorporate it into my pull day?

  90. Jared Stein

    Jared SteinPrije 18 dana

    This one’s great but i prefer the Legs 2A in your Old School Iron. The contrast wave loading has really upped my gainz!

  91. Smoking Red

    Smoking RedPrije 18 dana

    Hello Jeff, big fan of your content here. Thank you for sharing all your knowledge with the world. I found your channel because i was looking for credible videos that help with bad posture and you delivered. Face pulls alone have changed my posture and my life! I am using your PPL workout right now and wanted to leave my little critique on this legs video. To put it in your own words: "No Athlean-X workout is complete without some additional corrective exercise". I am missing the legs version of "angel and devil" or "rotator cuff external rotation" here. Other than that I'm pretty happy and will stick to this PPL for now.

  92. Student Commenter

    Student CommenterPrije 18 dana

    So there is no legs 2 workout?

  93. Alien Barnacle

    Alien BarnaclePrije 18 dana

    The perfect pp series

  94. jr santana

    jr santanaPrije 19 dana

    jesse’s mullet reminds me of romeos from boondock saints 2 👍🏻

  95. Sony Droid

    Sony DroidPrije 19 dana

    I have not tuned in for a while. Jesse it double the size I remember and rapidly getting 3d too!😀

  96. Nikola Barna

    Nikola BarnaPrije 19 dana

    Idea for a PERFECT workout vide: Fighter workout. How to train for speed, explosiveness, mobility, while at the same time gaining more strength. How to stay lean with high definition, yet have strength like a professional fighter. Also addition would be durability, is there a way to train your body so it would be more resistant to punches (except getting punched :D ).

  97. jerry greenwood

    jerry greenwoodPrije 19 dana

    The mullet!? Is it 1985 again?

  98. M̶a̶c̶k̶ 20

    M̶a̶c̶k̶ 20Prije 19 dana

    The covid vaccine is KILLING your gains 🤯😨

  99. Andrew Beltran

    Andrew BeltranPrije 19 dana

    Jesse making all KINDS OF GAINZZ

  100. Mridul

    MridulPrije 19 dana

    But Jeff what about abs???

  101. Dustin Amberg

    Dustin AmbergPrije 20 dana

    These are great!! Thank you.

  102. annamaria rossi

    annamaria rossiPrije 20 dana

    my paternal grandfather Italian fortunately who prays to God following the teaching I received on Facebook and that I have pasted on my page in discussions, obviously translated into other languages Italian included. He receives many graces through his pleas, read it is very interesting to communicate directly with God without intermediaries! a hug and thanks for your kindness !

  103. miwand ariz

    miwand arizPrije 20 dana

    I like seeing you both

  104. Fredric Marquez

    Fredric MarquezPrije 20 dana

    Can’t wait hehehee been going to the gym for 2 weeks and been doing PpL can’t wait to do these workouts

  105. Jim Marsack

    Jim MarsackPrije 20 dana

    Good progress Jesse as the program and regiment is paying off for you. Looks like you have the foundation to push farther now and keep up the good work!

  106. Samuel Gill

    Samuel GillPrije 20 dana

    Hi Jeff I am almost done with AX1 what program next will be best to move on too next? I want to get a bit learner and some more muscle definition. I also will like a push pull legs split.

  107. John Coolidge

    John CoolidgePrije 21 dan

    Thanks for the workouts - keep them coming! For the older generation, 60+ yrs, is there any reason not to follow the workouts as you presented?

  108. Andre Martinez

    Andre MartinezPrije 21 dan

    you forgot the bicep femoris