Babe, wake up. Jeff uploaded

"So its basically an 8 hour arm workout"

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

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

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

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.

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

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

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

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

I was just watching your older videos when this pop up. Quality work as always!

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

that is a super cool series of video ! thank you ! quick question : Will you do the same approch for a upper/lower routine ?

Quality content as usual. Thanks for an in depth lesson on leg training. 🤙

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

Dude! Love this! Similar to what I'm doing - superset hip thrust with regular deadlift, superset leg extension with leg press, then leg curl, toe press and ab crunch!

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 :)

Thanks for this. For some reason I’ve never thought about alternating hams and quads. I used to do quads first then hams, lately it has felt better to reverse this. I like this approach 👍

Your workout videos are amazing Jeff, so well thought out and articulated and purposeful. Thanks my friend. 💪💪💪

7:20 - I find captain chair quite easy (I'm light) so what I do is first 10 reps with a dumbell between my feet then drop it and do 10 reps without a dumbell. The other 2 days a week I hit lower abs I do hanging leg raises but haven't found a good way to add weight to them (I think TIB bar would work but gym doesn't have one).

Nice and informative, as always Jeff.

Jeff is a the best. His form is immaculate. Love the content ❤

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

nice work Jeff, 5 videos in the past month after what felt like 1 video every 5 months. You're gonna gain back subs this way!

Hey Jeff I feel amazing stretch with donkey calf raises. I am doing standing and donkey instead of sitting calf raises. I’ll see how I feel after some time. Cheers great video and playlist !!

Ur physic is so uncredible, I was afraid to be trick by this but damn ! Ur giving good advices and talking according to science. So I can say it, I'm in love with the physic u have, I can see the genetics (u seem to have short limbs that helps to hypertrophy) but I can definitly see the training too and it's esthetic and well balanced ! Ur now my body goal

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

Love your videos. Would love to see your thoughts on the best exercises for people who can't load their spines due to common injuries.

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.

Im glad i found this channel.Thank you buddy.Keep it up.

Always that “according to science” to make your video more credible to watch…. Jeff always at the top. 😘

Would love videos on: caffeine addiction and body dysmorphia!

Loved the jab at 6 pack shortcuts

I find it crazy that after watching Jeff I realized I’ve had too much volume and were doing exercises that overlapped . Bout to change up the split

Hi Jeff! Would you please do a video on the nuclei overload technique? There’s a lot of debate surrounding the topic and I’d love to hear your stance on it.

You are one of my biggest inspirations for becoming a personal trainer 🎉

Jeff, one thing that strikes me about your knowledge, approach, and philosophy is that you remind me of Jim Cordova -- that guy was mesmerizing and inspiring with his knowledge of the field!

Trying this out than my normal leg routine. This is very fun.

for those who don't like or are too strong for leg raises: try reverse squats, not ATG style, but with a full, deep stretch pulling you apart and crunching from both ends at the top, if you have acces a cable in your hands and on your feet is even better for the abs and cable crossbody chrunches are amazng to also hit the serratus

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

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

Quite similar to my legs workout,but i will note it thank you Jeff

You should do a legday with RP love their style for these movements

Thx Jeff. I’ve learned so much from your channel, that I feel greedy about leaving you a request: I know your a body builder, so I wouldn’t know if your expertise extends to strength & conditioning. I train in the gym specifically for ice hockey. I’m always looking to educate myself about what is most efficient for informing the different aspects of on ice performance. Efficiency is key, because there’s only so much time a hockey athlete can spend off ice training per annum. And in my experience (and to my sad surprise) there is an over abundance of useless novelty training programs, marketed to hockey players in Canada. And these are not completely useless, but seem to offer quite a low efficiency factor, in most cases. Power lifting, Olympic style lifts, plyometrics. If you have any nuggets of wisdom in this area, it would be fantastic to see a video about it. Cheers and all the best.

Yay, I do pretty much all of these. Only thing is I do hack squat instead of barbell squat.

I LOVE YOUR WORK!

Great workout. Regarding the rectus femoris and the leg extension. As you said, the rectus femoris crosses the hip joint and the knee joint. As for the hip, it works as a hip flexor. When you do leg extension, you have to sit and when you sit, your hips are flexed. In this position, the rectus femoris is shortened and therefore can develop less force. So it doesnt make any sense that you said that you are doing the leg extension for the rectus femoris. Please elaborate.

Interesting choice of exercises. Thanks! I have never seen RDLs where the weight is put to the ground. Whats the reason? Why didn't you choose an ab exercise where progressive overload is possible?

Love that there's no squats as my knee doesn't like them anymore, trying this tomorrow morning!

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

Do this type of series for bro split and each muscle

Legend man, some of the best fitness videos, period.

Jeff, please give us a high intensity training routing

I tried this workout, and was super strict with my form and rpe. Doing the leg press with maintaining the slight knee bend and light rest might have by one of the most challenging workouts mentally I’ve ever done. To push through that level of pain was crazy

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

Hey Jeff, if we're concerned about power, how much plyo should you / can you do in a given weekly cycle?

For anyone who wants to do straight leg calf raises but doesn't have access to a standing calf raise machine, you can do them on the leg press machine.

Jump rope has been amazing for my calves. Been lifting for years and could never grow my calves. Granted I never paid attention to them. Not until I started jump rope. They inflated once I got good and kept at it.

Content request: A hybrid training program in which progressive overload is attained via some combination of both body weight(or calisthenics) and free weight training. I strongly appreciate your empirical approach to all your programs, but I am concerned with not doing enough body weight training in the programs you currently offer.

hey Jeff, I'm not sure if you've already covered the topic but I see there's a lot of talk around Ozempic recently and I wonder if you maybe let us know your thoughts on the compound? it looks interesting and you're my go to guy for science-based fitness.

Solid list of exercises for a great leg day workout. A few other options to consider swapping in as you want are squats, some form of lunges, and possibly leg curls for a little hamstring focused work. 💪

Plz keep doing these!

Jeff killing it with the easy and straight to the point info I need

That not locking thing works so good idk why I’ve never trued

Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA

Hi jeff can you do video about knee sleeves? What are their pros and cons?

Any new programs on the horizon? This is my 3rd time through the ultimate PPL program and it’s been amazing. Ready for something new though

When would you not recommend doing the leg extension exercise Jeff ?

Haha what a #throwback to SixPackShortcuts! Another great video Jeff!

Thanks for the vid Jeff

Always bringing legit workout no gimmicks ❤

What would you recommend for forearms and what day should I do them?

Yesss the king has uploaded

Jeff make a science explain on trap bar deadlifts please‼️‼️‼️‼️

Hi Jeff, when will you publicize your new training program?

Has there been a video comparing different variations of leg press and machine squat??

lol, didn't expect Jeff to half rep that leg Press, I think Mike needs to cue him in on how to open up and get depth. at the beginning I couldn't get deeper, over a couple of sessions with either no or minimal weight I figured out how to get in position, let my knees clear my torso, now I get at leas 60% calf and hamstring coverage at the bottom and need 2 blocks and 4 mats to set up since the leg press at my gym doesn't go low enough. don't worry if at first you feel it more in your adductors, oncegettin' full depth is comfortable you'll figure out how to get mostly quads. PS: I think it's important this workout is for powerbuilding, at least in the demonstrated form, neither pure bodybuilding nor powerlifting. also at 50% of your conventional deadlift the SLDLs will be glute focused, there's no way your able to fully expose your hamstrings at that load(they'll still get hit but to really get that nasty eccentric into a painful stretch you need lighter weights or your nervous system won't allow you to expose your hams cause they would robably tear if put in a vulnerable, yet very stimulative position, with your lower bach bein' much less of a limiting factor due to the lighter weight.

can you do a experiment about static holds/holding the weight.

Hey Jeff, can you help me out? I did a lot of heavy squads and deadlifts and my nerve (sciatic) from bottom back to leg went ballistic. I've stopped training and when the pain moved away I just did walking + slow ass rowing. Got any tips for nerve inflamation due to training?

This workout came at the perfect time! Thanks a lot Jeff, you are awesome!

Hey Jeff thanks for all the great content! A problem I have been facing is that a lot of the time during workouts, I feel like my body can handle more exercises, but my mind gets very fatigued (feelings of nausea, needing to throw up etc.) For example I can do 3 sets of Leg Curls, Leg Press, RDLs before feeling completely drained mentally, but physically my legs feel like they can do more. Is this a problem with my sleep, diet, or something else? Or am I going too intense in my sets? I’m 17 and have been training for one year (though not as consistently as I’d like but still at least 1-4 times/week)

Posted right before leg day 🔥

If I won the lottery, I would give Jeff some of the winnings. Incredible man 💪❤️

[WARM-UP] - 5M Treadmill - Leg Switches: Back/Forth-Sides - Barbell Hip Thrust - Bulgarian Split Squat - Leg Extension (slow eccentric) - Srated Calf Raises - Upp calf raises - Leg raises (Weird to put in place: glut harm raises ; for later) - Leg Press - Glute Ham Raise

I purchased your latest workout and just completed legs #2 and wow. I don't think my legs ever felt so much like jell-o... 😂 Insane and I never got such a focused pump to my quads. Thank you! I'm on the second week and feeling small changes already.

wish you did a bodyweight/calisthenics routine

Pure class. Thanks, Jeff

Can you show us around the facility that makes your protein powder and supplements? How it's made and processed from start to being packed in container. Unless it's made in China or somewhere in the US that receives it from china/India

Had a dream last night that I met you bro, you were training legs too which is crazy considering you uploaded this video after I woke up!!

You could also use the leg press to keep your legs strait for calves

Fucking love jeff nippard. Im a beginner and i love constructing my workout from his videos👍

Where squat?

Can you make a workout split for people who only have dumbbells?

do you think calf raise would be perfect to apply partials with stretch the calf at the bottom and go up to parallel only

What do you think of the total gym leg curl? They seem to hinge at both the knee and the hip. Apparently you can load it with extra weight via the weight bar attachment. Any good??

Hey Jeff,saw you today at the gym!! I'm going to definitely try this workout next time and I shared the video!! ( It's the girl with the dreads,Desiree😂)

Hello Jeff, I just bought your program because I really wish to get in shape but I’m kind of nervous to get started even thought I’ve bought the body recomposition program. What’s the best way I could use it without forgetting any previous information that I read? I mean it’s a lot of information do I just follow it as I read or do I just read the whole thing first? And should I combine it with another program such as the hypertrophy program even though you have a training chapter in there? I would love it if you could help me out.

Man you post the exact same videos every month. And your physique has maxed out!

You and RP strength both post leg workouts same day, good stuff... I know you did a push and pull separate, but could you show if you did an upper/ lower split, some ideas of a layout for the upper day? I have my routine I've been doing for months, but always love ideas to change it up.

Jeff (or anyone else), is there a way to progressively overload the Glute-Hamstring Raises?