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

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Get my new Upper Lower Size and Strength Program here:
‣ http://www.jeffnippard.com/programs/upperlower

Watch the first full lower body workout:
https://www.youtube.com/watch?v=_kLBi8tF6Kk

All of my technique videos including the deadlift and hip thrust can be found here:
https://www.youtube.com/playlist?list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9

My lifting belt and training gear:
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%

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Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.strcng.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

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‣ Use discount code JEFF to save $$

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PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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SOURCES ▹

Scientific References:

https://www.ncbi.nlm.nih.gov/pubmed/11767248
https://www.ncbi.nlm.nih.gov/pubmed/18978615
https://www.ncbi.nlm.nih.gov/pubmed/19130646
https://www.ncbi.nlm.nih.gov/pubmed/11932579
https://www.ncbi.nlm.nih.gov/pubmed/28570490
https://www.ncbi.nlm.nih.gov/pubmed/1532462
https://www.ncbi.nlm.nih.gov/pubmed/31034463

MUSIC
‣ Ryan Little – Day 1
‣ Ryan Little – Lucy’s Song
‣ https://www.youtube.com/user/TheR4C2010

Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Comments

Mike Diezel says:

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?

Risou says:

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

omegadan says:

Jeff Nippard Upper-Lower Workout Split

Day 1: Leg 1__________________________________________________________

1.) Back Squat

Week 1: 3×4 Week 2: 3×5 Week 3: 3×6 Week 4: 3×4 + Weight

2.) Eccentric Accenuated RDL

3×10

3.) Walking Lunge Drop-set

3 Sets x 8/8 Reps (Each Leg)

4.) Single Leg Eccentric Leg Extension

3×10

5.) Lying Leg Curl

A1: Slow Eccentric: 2×8 A2: Constant Tension: 2×12

6-7.) Straight Leg Calf Raise / Cable Crunch (Superset)

3×15 / 3×15

Day 2: Upper Body 1___________________________________________________

1.) Barbell Overhead Press

Week 1: 2×4 Week 2: 3×4 Week 3: 4×4 Week 4: 2×4 + Weight

2.) Wide Grip Pull-Ups

3×6

3.) Close Grip Bench Press

Week 1: 2×10 Week 2: 2×11 Week 3: 2×12 Week 4: 2×10 + Weight

4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset)

3×12 / 3×15

6-7.) Cable Crossover / Rope Facepull (Superset

2x 10(low) + 10(mid) / 2×20

8.) Supinated Dumbell Curl

3×12

Day 3: Leg 2___________________________________________________________

1.) Deadlift

Week 1: 2×5 Week 2: 3×5 Week 3: 4×5 Week 4: 2×5 + Weight

2.) Wide Stance Box Squat

Week 1: 3×8 Week 2: 3×9 Week 3: 3×10 Week 4: 3×8 + Weight

3.) Constant Tension Barbell Hip Thrust

3×12

4-5.) Leg Extension / Leg Curl (Superset)

3×20 / 3×20

6-7.) Seated Calf Raise / Ab Wheel Rollout

4x 8(pause at bottom) + 8(mid range pulse) / 3×8

Day 4: Upper Body 2___________________________________________________

1.) Barbell Bench Press

Week 1: 3×6 Week 2: 3×7 Week 3: 3×8 Week 4: 3×6 + Weight

2.) Weighted Wide Grip Pull-up

3×8

3.) Barbell Floor Press

2x 8-10

4.) Unilateral Cable Row

3×12

5.) Arnold Press

2×12

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

Yuppi says:

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

Simon H says:

No good mornings? Powerlifters seething

Tanveer Iqbal says:

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

vherak05 says:

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. 😖

aimee says:

why are you eating your shirt?

Josie Brown says:

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!

MkUltraVictim 88 says:

This dude is 5'2"

🏺Claudia Mariani D’Amato🏺 says:

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.

Pascal Weber says:

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

New World Mixed Martial Arts Association says:

Awesome 👍🏾😎💯

Foar Field says:

6:00 how on earth do you get that barbell off of you?

Crazy horse says:

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

Ryan Ward says:

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

JeanStarita says:

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.

Yung Nietzsche says:

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.

Kod says:

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

King Louis XIV says:

Hey Jeff, what flavour shirt do you recommend?

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