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 th

What’s up guys, Jeff Cavaliere, athleanx. com. Today, the long awaited conclusion to the perfect PPL series, Push, Pull, Legs  today is the perfect leg workout. Whoa, whoa, whoa, whoa, whoa,  whoa, whoa. You rang?

No, actually, no. Well, you call perfect leg workout, so you might as well just said, “Hey, Jesse. ” Oh, is that what we’re calling you now? Oh, yeah. You know why?

Because not  only do I have very impressive legs, I also am the advanced powerlifting,  but that’s for another video. And not only that, I’m wearing my  short shorts, which is, you know, they say thighway to the danger zone. Short  shorts are not something you ever wear. Well, I’ve got my uniform, but I’ll tell  you what, speaking of shorts this is a good idea. We actually have the Athlean-X Shorts  Channel, that if you don’t know about it already, it’s Athlean-X in 60 seconds or less and  you want to make sure you subscribe to that.

It’s also a place where you can see Jeff  Cavalier in shorts, right here like this. So, I would argue, Jesse, I might be more qualified  than you after looking at that picture. Maybe. But still, I have— Don’t worry about it, I’m going to give you a shot. Yeah?

You want to be in the video? Hallelujah. You can shoot the exercises. Yes. So, guys, if you like me doing the workouts, leave your comment below.

If you don’t  like doing the workouts, leave your hatred. Leave the hate below. Oh, come on. All right guys, I’m going to break it down  for you here, the perfect leg workout, exercise by exercise. Let’s get it started.

So, let’s dive right into it, guys and if you’re new to the perfect PPL series here, the push,  pull the legs. How is this going to all set up? What are you supposed to do day by day? Guys,  I’ve got you covered. As I referenced in both the pull and the push workouts, which, by the way,  are going to be linked at the end of this video, we have a specific recommendations on how  you structure these workouts.

The first is to do it in a sequence of pull, then push and  then legs. And as I mentioned in those videos, you have an option to either do them again  right away as six continuous days of training with the off day coming always on that seventh  day. That’s called a synchronous split. But I think you can run into some issues with recovery  when the pull and leg workouts run back-to-back. Or to do what I’ve been recommending strongly, and  that is to put an off day after every three days of training.

And with what we’re doing on this leg  day, it’s important that we get an extra day of rest, a buffer between this and the subsequent  pull day. Now regards to how this leg workout relates to the other perfect leg workout we have  on this channel. These are not interchangeable. That was part of our one-off series for guys are  following more of a bro split with less frequency, a longer time to get through each of those  muscle groups, with more volume built in for that purpose. Here again, it’s relating to the other  workouts that we’re doing in this PPL split.

So, make sure that when you do this, you’re  following this version of the leg workout. All right, so let’s start breaking down  this workout exercise by exercising, so you know exactly what you have to do. And  as all these workouts here in this PPL split, we’re looking for hypertrophy as our main goal. But it doesn’t change the fact that the number one exercise that you should expect to see here,  and you will see here is the Barbell Squat. And we’re going to perform this as four sets of four  to six.

Now you’re going to leave one or two reps in the tank. However, we still want to focus here  on progressively increasing our strength in the exercise. What that means is choosing a weight  and adapting that weight as necessary to ensure that you fall within that four to six rep range,  reserving those last couple reps. If you need to, if you start to see that you’re getting up into  seven or eight or nine range, you’re going to need to add weight and subsequent workouts to  ensure that you continue to get stronger. We know that even when seeking out hypertrophy  overload, intention overload is a great mechanism for doing that.

We then move on to the next  exercise and this here I’m going to use the Barbell Hip Thrust as my choice. Now,  there are a lot of good options here, namely the barbell RDL. But again, realizing that  this is part of an overall split and that we’re deadlifting very soon after this, whether you’re  following the synchronous or asynchronous split, I want to give my lower back a little bit of relief  here so I can do it with the Barbell Hip Thrusts. And what we’re doing is we’re still targeting the  posterior chain. We’re still trying to develop the hamstrings and glutes and really drive them  together, letting the glutes lead the way.

But we don’t have to do it in a way where we’re leaning  over and necessarily compromising our low back or fatiguing it more than we have to. We’re going  for three sets of eight to 10 reps here, again, targeting the posterior chain without allowing it  to drift a little bit too high into the low back. Which brings us now into the third exercise. And  this year I like to go back to the anterior chain with one of my favorite all time exercises, and  it’s the Dumbbell or Barbell Reverse Lunge. So, we do this with a step backwards.

And  the beauty of the step backwards is it takes some of the anterior shear forces away from the  knee. And for people that are either chronically dealing with knee pain or are acutely dealing with  some knee pain, this gives everyone the chance to get the benefits of the exercise without  any of the negative side effects that you might be experiencing right now with  it. Now, the lunge to me is one of the more athletic exercises you can do. We need to  get ourselves into that split stance position at some point in our workout, if we want  to train our legs in a more functional way. You’re going to go for two to three sets  of 10 to 12 repetitions each leg.

Which brings us to the fourth exercise here in  the workout. And this is our first RW, which that means is it’s a Rotate With. So, although  there’s primarily one version of this workout, this in the next exercise are going to have an  exercise that you should rotate every other time you do the workout. So, the first time through  you’re going to do the Dumbbell Single Leg ADL, you’re going to rotate the next time with the  Slick Floor Bridge Curl. But let’s talk about the RDL first.

I mentioned how much I liked the  exercise and how it was a possible candidate for the number two spot here, but I wanted to  offset some of that load on the low back. Well, this Dumbbell Single Leg version here is  a great way to do that without having to forgo the exercise entirely. We have the opportunity  to lift one leg up behind us as we go down, which helps to keep the low back flat and  eases any of the stress that we might have or additional fatigue we might get in that area. And  we know that the Single Leg RDL is a great way to eccentrically train the hamstring and again, drive  it with the glutes to allow for some additional hypertrophy of these important, most irritating  muscles. Two to three sets of 10 to 12 repetitions for each leg.

And then we had the Slick Floor  Bridge Curl, which is one of those devious and sort of downright horrible exercises that does a  great job of overloading the glutes and hamstrings and working them together. You simply get on the  floor in any environment where you can drag your feet on the floor, so socks on a hardwood floor  works great. Get up into that high brid