The Best Posterior Chain Focused Leg Day (Glutes, Hamstrings, Lower Back)

During the barbell hip thrust, is there any way of getting the barbell off of you after you're finished without it being awkward and uncomfortable?

Solid!

Drop the shorts brand. Gotta know.

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Do you have a workout with sets and reps for the upper body as well like you have for this video?

Nice Lil cakes on him.

And remember, if you aren't chewing your t-shirt, you aren't working hard enough!

What are the alternatives for gyms that don’t have free weights for deadlifts? Thanks!

You look so silly to bite the T shirt.

Wish me luck. I'm focusing on legs and back after years of neglect.

The amount of information Jeff gave us is absolutely astounding.

My gym has no 2.5lb plates, so I won't be able to increase the weight every month, cus 2.5kg plates are too heavy. what do I do?

how much weight should you add on deadlifts on the week 4?

Jeff Nippard Upper-Lower Workout Split
Day 1: Leg 1__________________________________________________________
1.) Back Squat
Week 1: 3x4 Week 2: 3x5 Week 3: 3x6 Week 4: 3x4 + Weight
2.) Eccentric Accenuated RDL
3x10
3.) Walking Lunge Drop-set
3 Sets x 8/8 Reps (Each Leg)
4.) Single Leg Eccentric Leg Extension
3x10
5.) Lying Leg Curl
A1: Slow Eccentric: 2x8 A2: Constant Tension: 2x12
6-7.) Straight Leg Calf Raise / Cable Crunch (Superset)
3x15 / 3x15

Day 2: Upper Body 1___________________________________________________
1.) Barbell Overhead Press
Week 1: 2x4 Week 2: 3x4 Week 3: 4x4 Week 4: 2x4 + Weight
2.) Wide Grip Pull-Ups
3x6
3.) Close Grip Bench Press
Week 1: 2x10 Week 2: 2x11 Week 3: 2x12 Week 4: 2x10 + Weight
4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset)
3x12 / 3x15
6-7.) Cable Crossover / Rope Facepull (Superset
2x 10(low) + 10(mid) / 2x20
8.) Supinated Dumbell Curl
3x12

Day 3: Leg 2___________________________________________________________
1.) Deadlift
Week 1: 2x5 Week 2: 3x5 Week 3: 4x5 Week 4: 2x5 + Weight
2.) Wide Stance Box Squat
Week 1: 3x8 Week 2: 3x9 Week 3: 3x10 Week 4: 3x8 + Weight
3.) Constant Tension Barbell Hip Thrust
3x12
4-5.) Leg Extension / Leg Curl (Superset)
3x20 / 3x20
6-7.) Seated Calf Raise / Ab Wheel Rollout
4x 8(pause at bottom) + 8(mid range pulse) / 3x8

Day 4: Upper Body 2___________________________________________________
1.) Barbell Bench Press
Week 1: 3x6 Week 2: 3x7 Week 3: 3x8 Week 4: 3x6 + Weight
2.) Weighted Wide Grip Pull-up
3x8
3.) Barbell Floor Press
2x 8-10
4.) Unilateral Cable Row
3x12
5.) Arnold Press
2x12
6.) Reverse Pec Deck
2x 10(slouch for rear delt isolation) + 10(straight back and squeeze shoulder blades)
7.) Rope Elbow Extensions
3x 7(bottom range of motion) + 7(top ROM) + 7(full ROM)
8.) Constant Tension Preacher Curl
2x 15-20

What makes wide stance squat more glute than quad focus, but the opposite happens with wide deadlift? Does that make sense somehow?

No good mornings? Powerlifters seething

You're making things too complicated brother !
Just try to keep it simple ....

barbell

My biggest problem is organising all this shit. Between all the muscle groups I am lost as to when to do what and how often. 😖

why are you eating your shirt?

I just watched this after someone at the gym told me I was doing hip thrusts wrong (I always feel it much more with constant tension/only in the top half on the motion, so I was going slow and not letting my butt touch the ground) Thank you for reassuring me that im doing it right!

This dude is 5'2"

🙏🙏

I do not see this at all as a posterior chain dominant Routine. Too many squats, and then you end with a movement that hits quads? I don’t get it. Seems to me more of a glute and quad dominant routine. You performed a sumo DL that like you said is more quad dominant and yes glutes as well. Stiff leg deadlift is superior for hamstring glutes and back, followed by Romanian deadlifts which really work on that hip hinge and grow the hamstrings and glutes like crazy. I see no type of leg curl variation here, no type of isolation to the hamstring , no type of isolation to the glutes , and not even a unilateral movement like a far stride Bulgarian split squat or reverse lunge. A lot of your tips are hit or miss unfortunately.

Thanks! I play a lot of basketball and I always get hurt because my legs muscle are not even. My front part is way stronger than my lower part

Awesome 👍🏾😎💯

Dude you are so knowledgable but so soooo boring, no offence like lol

Cheers Jeff, now I can bearly walk home after sets 4&5.

I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge Diet, I have noticed awesome muscle growth.

Great video as always, but does anyone know why Jeff always bites his shirt when training? I’ve never seen anyone else do this, does it increase activation of the jaw muscle fibres and help decrease anterior rotation? A 2003 paper by Jeff Nippard Et Al suggests that biting a pillow may assist in rectal loading, 54 participants found that while taking heavy loads into the sphincter, biting down on a pillow increased their endurance and 1rm max by at least 25%, letting them train more effectively even towards failure at the end of a heavy session.

This guy is literally like 5,5 it’s way easier to gain muscle when your a dwarf

Hey Jeff, what flavour shirt do you recommend?

Don’t do leg extensions unless u want to destroy ur knees y’all. There’s better alternatives

Greetings from the UK!

Realise I'm a little late to the party here - but stumbled across this channel today and think the content is great! Too often, whilst nothing necessarily wrong with it, channels across the internet/YT justify exercise/set/rep choice through anecdotal experience/evidence. Having a degree in Sport Science myself, I do enjoy content which utilises peer-reviewed evidence for exercise selection. This is/was (now 2021)and is refreshing to see. It provides a new perspective and will give challenge to those 'tried and tested' sessions which are repackaged and regurgated online.

P.S Great taste in squat shoes. Thought they looked familiar!

This man doesn't miss. Damn

DL or sumo DL 2x5
Box squat 3x8
Hip thurst 3x12
Superset:
Leg extension+Leg curls 3x20
Superset:
Seated calf raise+ab wheel rollout 4x8

1 Deadlift
Week 1: 2 sets - 5 reps
Week 2: 3 sets - 5 reps
Week 2: 3 sets - 5 reps
Week 4: 2 sets - 5 reps + weight

2 Wide stance box squat
Week 1: 3 sets - 8 reps
Week 2: 3 sets - 9 reps
Week 3: 3 sets - 10 reps
Week 4: 3 sets - 8 reps + weight

3 Constant tention bb hip thrust
3 sets - 12 reps (not all the way down)

4 Superset (30 sec rest)
A1: Leg extention: 3 sets - 20 reps
A2: Leg curl: 3 sets 20 reps

5 Seated calf raises
4 sets - 8 reps (pause at the bottom) + 8 reps (mid range pulses)

6 Ab wheel rollout
3 sets - 8 reps

Guess which exercises you can't do in most home gyms??? (hint: most of what you have here)

Once I starting eating my shirts during leg day......all my lifts increased 30%!

Got anything on overacting erectors? My low back gets a pump with almost everything. Even leaning towards the damn mirror shaving.

1. Can beginner try this?
2. If I train 6x, what do I do on day 5 and 6? Repeat day 1,2?

Abandonar a vida por um sonho é estimá-la exatamente por quanto ela vale., quem puder dar uma força segue o meu canal!
Biotipo Training e no insta @Biotipotraining

Thanks man 👍

Eh herm
Calves?
P.S. Smith machine
Also 3-way calves

Jeff, you should buy a mouth guard, the one’s boxers 🥊 use

Sir ur best workout

I don't really want size i want explosiveness so should i do more weight or sets or reps

This workout helped me realize my squat form is shit

Love you bro. Eat more.......