Log in to BOXROX Pro

Check out Jeff Nippard’s Best Posterior Chain Focused Leg Day

This is the prominent YouTuber’s and pro bodybuilder go-to posterior chain workout.

Check out the best posterior chain focused leg day according to pro bodybuilder Jeff Nippard.

The posterior chain is, essentially, the muscles in the back of your body, from your spine to your ankles. It covers your calf muscles, hamstrings, gluteus maximus, latissimus dorsi, and erector spinae muscles.

A strong posterior chain is essential for building good movement patterns, solid strength and bodily support.

A strong posterior chain also means a strong squat and deadlift.

So, how can you strengthen your posterior chain? Check out Jeff Nippard’s go-to workout to find out.

Read more: How to Build a Strong Posterior Chain (and Why you MUST!)

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

ExerciseWeekSetsReps
Deadlift12 sets5 reps
Wide Stance Box Squat 3 sets8 reps
Constant Tension Barbell Hip Thrust 3 sets12 reps
Leg Extension and Leg Curl Superset 3 sets20 reps each
Seated Calf Raise and Ab Wheel Rollout Superset 4 sets and 3 sets respectively8/8 reps and 8 reps
Deadlift23 sets5 reps
Wide Stance Box Squat 3 sets9 reps
Constant Tension Barbell Hip Thrust 3 sets12 reps
Leg Extension and Leg Curl Superset 3 sets20 reps each
Seated Calf Raise and Ab Wheel Rollout Superset 4 sets and 3 sets respectively8/8 reps and 8 reps
Deadlift34 sets5 reps
Wide Stance Box Squat 3 sets10 reps
Constant Tension Barbell Hip Thrust 3 sets12 reps
Leg Extension and Leg Curl Superset 3 sets20 reps each
Seated Calf Raise and Ab Wheel Rollout Superset 4 sets and 3 sets respectively8/8 reps and 8 reps
Deadlift42 sets5 reps (+ more weight)
Wide Stance Box Squat 3 sets8 reps (+ more weight)
Constant Tension Barbell Hip Thrust 3 sets12 reps
Leg Extension and Leg Curl Superset 3 sets20 reps each
Seated Calf Raise and Ab Wheel Rollout Superset 4 sets and 3 sets respectively8/8 reps and 8 reps

Learn how to do each exercise, what modifications to include, and why they are part of the best posterior chain focused leg day by watching the video above.

Read more: New Upper Lower Split Program, the Most Effective Workout for Leg Day?

Image Sources

Related news