The Perfect Legs Workout for Muscle Mass

Welcome to the perfect Legs Workout from Athean-X.

When it comes to buidling strength and muscle, the push, pull, legs split is one of the most common formats.

Here is the perfect Legs Workout

• Squats – 4 x 4-6 (Leave 1-2 in the tank)
• Barbell Hip Thrust – 3 x 8-10
• DB/BB Alt. Reverse Lunges – 2-3 x 10-12 each leg
• Single Leg RDL – 2-3 x 10-12 each leg rotate with Slick Floor Bridge Curls – 2-3 x F
• Standing DB Calf Raises rotate with Seated DB Calf Raises – 3 x 15-20 each

Notes from Jeff on the Squats, “First up is the barbell squat. The squat is the king of all leg exercises and must be included in any perfect leg workout for men or leg workout for women.

The key to how you are going to perform it here is as 4 sets of 4-6 reps. Make sure that you are stopping 1-2 reps shy of failure.

That said, you want to take the opportunity to overload this exercise and increase your strength on it over time.

Adjust your weights upward as needed to keep your range within this 4-6 rep zone.”

There are two different ways you split up the PPL training format. They are as following.

PPL Split 1

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

PPL Split 2

Day 1 – Pull 1
Day 2 – Push 1
Day 3 – Legs 1
Day 4 – Rest
Day 5 – Pull 2
Day 6 – Pull 2
Day 7 – Legs 2
Day 8 – Rest
Day 9 – Repeat

Now you have the basics, watch the excellent video so that you can understand everything and start applying it into your training.

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