This best science-based leg workout is part of a push, pull, legs (PPL) routine by pro bodybuilder Jeff Nippard.
If you haven’t checked them out already, you can follow the full push portions of the workout bellow:
- The Best Science-Based Push Workout (Chest, Shoulders and Triceps)
- Best Chest, Shoulders and Triceps Push Workout (part 2)
- The Smartest Push Pull Legs Routine
Or try the pull version from this program:
How does the Push, Pull, Legs Program Work?
You can split your PPL training as follows:
- Day 1 – Pull 1
- Day 2 – Push 1
- Day 3 – Legs 1
- Day 4 – Pull 2
- Day 5 – Push 2
- Day 6 – Legs 2
- Day 7 – Rest
As you can see, you’ll be doing each motion twice a week. It is therefore recommended that you alternate exercises or targeted muscle groups. You can structure your training like this:
- Legs 1 (Quad Focus)
- Push 1 (Chest Focused)
- Pull 1 (Lat Focused)
- Legs 2 (Posterior Chain Focused)
- Push 2 (Delt Focus)
- Pull 2 (Mid-Back and Rear Delt Focused)
Best Science-Based Leg Workout for Hamstrings, Quads and Calves
Before you start this leg workout make sure you warm up by spending 5-10 minutes on the elliptical or bike. Warming up not only seems to reduce your risk of injury but can also increase your performance.
Afterwards, you can do some dynamic stretching and you’re all set to go.
|Walking Lunges (optional)||2-3||20 strides (10 per side)|
|Single Leg Extensions||3||10 (per side)|
|Single Leg Lying Leg Curl||3||8 + 4|
|Single Leg Press Calf Raise||3||10-12|
|Seated Calf Raise||3||20|
The squat is a great overall lower body mass builder as it has a large range of motion and activates a great amount of muscle mass. Increase the weight as you progress with your sets (important for progressive overload) and make sure your squat goes below your knees, to target your quads and glute muscles better.
The Romanian Deadlift is a second compound movement to activate the hamstrings, especially the inner hamstrings. Add one rep every week instead of increasing weight as the program goes on until you reach 12 reps, suggests Nippard. The weight should challenge you but you should still be able to feel a nice stretch in your hamstrings.
Want to try a different leg workout variation? Try the best science-based lower body workout to grow quads, hamstrings, glutes and calves