The 💯 Leg Workout (MOST EFFECTIVE!)

If you want a leg workout that is going to be most effective at helping you to build bigger legs, this is the one. Continuing on in the 100 workout series, we are hitting the quads, glutes, hamstrings and calves in one efficient routine that is going to help you to build muscle in your legs.
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The workout’s efficacy revolves around the concept of effective reps. Whenever you perform a set of, say 12 reps to failure, the first 7 or 8 are not really challenging at all. In fact, some argue that they serve no purpose other than to fatigue your muscle to get to the point where the reps do start to become difficult. Well, what if there was a way to tap into these more effective, growth inducing reps more quickly? There is, and that is where this 100 leg workout steps in.
We kick off the workout for legs with one of my favorite leg exercises of all time, the dumbbell bulgarian split squat. Grabbing a pair of dumbbells that will cause failure in our first set at 8 on each leg, we perform what we call our ignition set. Keep in mind, these reps are not going to count towards your 100 rep total for this workout. They are just serving to kick off this exercise and pre-fatigue the reps that are to come after on this leg exercise.
After reaching failure on the ignition set you will rest/pause for just 15 seconds before jumping back into your first set of effective reps. Now keep in mind, leg workouts can be grueling for many. If that is the case for you, feel free to extend your rest slightly but do so realizing that the spirit of the workout as written is for you to ultimately be able to do this with your rest limited to just 15 seconds each time.
Perform 15 effective reps on each leg, making sure to get all of them done on one leg before proceeding to the other.
The next exercise up is one for the posterior chain which will give a much needed reprieve to the quads and anterior chain muscles - and it’s the barbell RDL. The key to doing this glute and hamstring exercise right is to hinge at the waist and soften at the knees. Don’t lean the barbell out too far in front of you as this puts unnecessary strain on your low back.
Aim for 20 effective reps after your ignition set of 12 to failure to kick it off.
The next exercise is going to take you back to the anterior chain with the dumbbell alternating reverse lunges. Two great tips that make this exercise easier to perform are to remember to keep your back foot traveling not just back, but out as well. This will broaden your base of support and help you to maintain balance from the split stance position. This is especially helpful when you are handling heavy weights as you will on this leg exercise that is to be performed at an 8RM ignition set leading into 15 effective reps each leg.
Once again, we keep this leg workout moving by heading back to the posterior chain exercises, this time with a cable pull through. If you struggled to perform the hinge the first time around, you will not now. This is because the cable and rope help to pull your body into the proper position on every rep. Just remember to squeeze with the glutes to bring you back to the top into full hip extension.
The DB Spanish Squat is an amazing way to train resisted closed chain knee extension without having to use the open chain alternative leg extensions. The addition of the dumbbells to this leg exercise make it even more brutal and capable of trashing your legs in just the 15 effective reps I’m asking for.
Finally, you can’t complete your workout for legs without a little bit of calf work. Most people focus too much on the gastrocnemius and not enough on the soleus. Let’s change that by performing 15 effective reps on the seated DB calf raise. Remember to squeeze your contraction at the top and also slow down and hold the bottom position of stretch to remove some of the ballistic tendency of the achilles to dominate the calf muscles.
For a quick summary of this 100 leg workout, it looks like this:
DB Bulgarian Split Squats x 15 effective reps each leg (do one leg at a time to completion)
Barbell RDL’s x 20 effective reps
DB Alt. Reverse Lunges x 15 effective reps each leg
Cable Pullthroughs x 20 effective reps
DB Spanish Squats x 15 effective reps
DB Seated Calf Raises x 15 effective reps
If you’re looking for more workouts in this series, remember to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published.
If you’d like to start training like an athlete today so you can build ripped muscle that can perform whenever needed, be sure to visit athleanx.com via the link below and I’ll help you find the program that best matches your goals.

[@athleanx]

*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/100-leg-workout If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@brandonwayne2343]

Yess

[@StuVideff]

I never win 😉

[@user-protect]

Я тоже никогда не выигрываю сдаётся мне что это развод

[@sadafsaad6449]

I didnot win…!!

[@jererajala3519]

Has someone ever won this?

[@_kd23]

0:31 DB Bulgarian Split Squats 2:02 Barbell RDL 3:01 DB Alt. Reverse Lunges 4:04 Cable Pullthroughs 5:10 Spanish Squats 6:19 DB Seated Calf Raise 7:28 breakdown

[@mr.truffles9294]

Thanks

[@travisandrews3909]

Thanks

[@catinabag2342]

thank you :D

[@M4rt_FX]

Did squats for years, to the point of hurting my knees a couple of times. Found myself in lockdown, no gym, but with dumbbells. Did tough Bulgarian split squats, high reps, put more muscle on my legs in quicker time than ever. Now have them in my routine for good.

[@supersly3211]

Awesome!

[@user-ch1jg7mq6v]

Bulgarian squats are the hardest exercise. Which makes me love them more.

[@Ionic_edge]

I did bulgarian split squats yesterday and i shed a tear after it😭🤣 tears of joy and pain

[@vijaydalal7059]

I had no love for leg day and the split squats just turned that around for me. Absolutely brutal and rewarding!

[@rebekah3745]

Does it also build strength, with the muscle?

[@Zilla953]

Thanks for the videos my man. I have congestive heart failure and started working out about 14 months ago. Your workouts have turned me into muscle. Thanx man have a good day😃

[@travisandrews3909]

Defiantly bro

[@nathanredmon96]

I used this approach on my chest/tris workout today and I was absolute jelly by the end of the workout. Thank you for the amazing coaching!!

[@seashellbumblebee]

Love the video, Jeff and crew! I have a ridiculous number of requests, but these two are top priority: a video of your favorite correctives (total body) and how/when you might program them? And a science-based flexibility program-to maintain athletic explosiveness and increase range of motion. Thanks!

[@ryandailey6992]

Would love to see a flexibility / mobility routine as well!

[@Bensinkvitto]

Tried the leg workout the other day for the first time. Really made my heart pumping, and the muscle fever already kicked in the same evening.

[@johnwancowicz966]

Ok did this today and omg I have worked my legs every week. Never had I been so weak afterwards. I love this workout. Brutal but affective

[@FelipeQ407]

This entire 💯 series has broken my plateau and I’ve made gains like never before!!! Thank you!!!!

[@I3lackI3lock]

Hey, can you tell me do you give each muscle a day and take a day or 2 rest ? Or do multiple muscles at the same day

[@FelipeQ407]

@@I3lackI3lock Depends on time…With each workout/muscle group taking about 30, if I have an hour, I will combine groups for Push Pull Legs split. I only have 3 days available each week, so rest is built in.

[@deexith9559]

I have a query about this leg routine. So if ignition set is counted as 1 single set, the ER rep can be considered as the second. From what I’ve read and heard, 3 sets are optimal for muscle growth and hypertrophy.. so does this benefit your muscles? Just wanted to clarify this doubt, and I’d be happy if you explain something that im missing. Thank you!

[@TravisAndrews-lb1kk]

Me too bro

[@sirfrancisdrake69]

@@deexith9559hey! So the ignition program basically works as a “muscle weaker/destroyer” in order for your muscles to grow, they need to be destroyed. (Literally) so ignition is what lights up the muscles, and each set until 20 is what destroys the specific muscle. With each rep, it gets tougher and tougher and its much more effective than 3 set workouts. Cheers!

[@stujm8376]

As someone who’s always avoided leg workouts until recently this is great advice

[@GQLounge]

My guy Jeff w/ the free workout as always. Much appreciated. Love the get healthy tips. Lower back has been killing me.

[@bryanlancy4109]

Reference 0:32 db Bulgarian squat 1:26 -15 effective reps 2:00 Barbell RDL (12 rep) 3:00 db reverse lunge 4:04 cable pullthrough 5:08 db Spanish squats 6:15 calf raises 7:27 summary

[@travisandrews3909]

How many sets should I do when im doing these exercises. !?

[@geoffstapp5068]

Been following you Jeff for a while love training legs turning the big 50 this year

[@bassaidaisho]

As always Jeff excellent constructive and informative content and I for one are loving the 100 workouts.

[@davetullis]

Thank you for your quality content! And for free !!?!? It almost feels like I should owe you for all this. Your training instruction is far away the best I’ve come across anywhere.

[@rachrach9871]

Great timing. I’m doing legs tomorrow thank you 🙏🏽

[@LuKilledU_Gaming]

Always coming out with accurate workouts. Thanks again 🙏🏼

[@theturfmonster3394]

I've been waiting for this vid for the longest time. All the other 100% workouts have been super effective for me. I started at 130 lbs body weight and now going on 140 lbs 4 months later.

[@karolis0715]

I've completed all your 100 exercise series! By the way I've been watching your videos for nearly 8 years now, you never let us down with your content Athlean 🙂

[@Edgarbxb1]

Monday and Thursday Leg Day is about to get that much better! Thank you, Jeff! 🦵

[@gfanslow]

I did this work out yesterday. Thanks so much for sharing your passion Jeff! And for these effective reps workouts in particular. They're so well thought out and are such an ingenious way to make the work count. I don't think exercise has ever felt this productive. I love the connection to the Arnold quote. It also reminds me of Mohammed Ali's quote: "I only start counting when it starts hurting because they're the only ones that count. That's what makes you a champion."

[@jay2bnvd]

Exactly 21 years ago, my trainer told me that if I truly wanted to grow calves, I should not do it in gym. Instead, I should walk 5km (about 3 miles) -in under an hour, on a road that has declines and inclines. He emphasized that it should be an actual road and not a treadmill. I did this for 6 months 21 years ago and my calves grew incredibly huge and well shaped. About 15 years ago, I got 2 successive hernia injuries and completely stopped working out. My calves were the only things remaining from my bodybuilding days. I started back up about 6 months ago, and from the get-go my calves (which I haven't trained in 21 years) are still at the level of a lot of the pro builders in my gym. After 6 months of walking again now, my calves are now the best calves in my entire region. (My waist and the rest of my body could be best described as dad bod though. )

[@imduru67]

Man, I love Jeff's video's to give me encouragement to do his suggestions of training exercises!

[@joenns6]

Thanks for the video, love this series.

[@ProjectMathesar]

Been waiting a LONG time for this one!

[@noahasinger]

been waiting for this one 🙏

[@weltraumprasidentsuperstar5871]

Yes! I have been waiting for some leg exercises in this series.

[@kingdom__knowledge7073]

Great leg workout 🏋🏾, everytime I watch your videos I learn something new and I feel motivated

[@drip369]

The best cue I've ever learned for the Romanian deadlift is to, through the feet, push the hips BACK&UP towards the corner of where the wall and the ceiling meet

[@turningpointfitness1972]

Hey Jeff, been following you for years and eventhough i see people come and criticizing you, you have been amazing in teaching me the right form, technique, clearing myths and most important explaining with science. Thank you!!

[@rogeralien]

Thank you so much for this video! ❤️🙏

[@rosskline]

Been using the 100 method for the past month or so and loving it! Definitely works.

[@knowledgeTherapy]

Only Trust this guy....

[@redhedgehogx4076]

I was looking for a leg work out video from you, so great timing lol

[@May1rain]

My favorite workout now, thank you Jeff, as always you're the best

[@Nova-Solaris]

That calves exercise looks nice and easy to do. In my gym there's machines for seated and standing calves, but this appears to be a good alternative just in case. 👌

[@Kevin-223]

I just finished this workout, and WHAT A BURN! I will admit that I did start off with back squat and front squat, but ultimately finished with Bulgarian, RDL, and seated calf raise. As usual-Another great video!

[@michaelma3547]

5x5 squats heavy asf plus Jeff’s workout after , a beauty of a workout

[@imsentinelprime9279]

I will always start my leg days with barbell squat.

[@loosiree]

Thanks so much for this workout! Started last week doing the entire 100 series 6 days a week, taking Sunday off. At alnost 73 years, this works really well for me. I like the Push Pull Legs with the asynchronous split, but can complete each of the 100 series much quicker. While I plan to do the 100 series for another 5 to 7 weeks, I'm hoping to swap in the standing 1-arm lat cable pull and overhead tricep cable extension using the same Effective Rep strategy. Thanks again for the 100 series!

[@wytzevanhorenbeeck2251]

we begged for this. we feared this. you brought it. thankyou and pray for our legs

[@davidbrucemusicvideo]

I’ll be 58 in three months, look damn good for my age, but lost a lot of muscle over the years because of scoliosis and stress, which caused me to not only miss a lot of workouts, but also to just do short workouts to keep me looking good for my age. This video came to me at a much needed time, because I’m 6 foot five, 200 pounds, very lean legs, and I’d like to put some mass on them. I have the adjustable bow flex dumbbells at home, plus a 50 pound kettlebell, so I’m going to try this workout at home before I try it at the gym. Absolutely love this channel.

[@mjsp2012]

It's easy to lose muscle at our age, I'm 60 and have gone through similar things. After knee surgery at 58, I went downhill real fast, lost a ton of muscle while I recovered, got to a point that my legs were so weak I couldn't squat. This looks like a killer exercise, just what I need. You can do this, just ease into it.

[@hi5011]

Added the previous 100 workouts to my routine and damn does it leave you sore.. I lift on my lunch break (1 hour) so these have been great for time saving and they leave you absolutely gassed. Good stuff and I endorse these 100 workouts.

[@antonioortiz8156]

Thanks Jeff!I will try it this week. 👏👏👏

[@t.schmidt988]

💯 workouts are just hitting it different. I’m doing them for a few weeks and there are already results which would’ve taken more time with my previous plan 💪

[@Carlosflores-ip5pc]

Thank you Jeff for allowing us the opportunity to screenshot the workout. The fact that you make this available to the public says tons about the kind trainer and person you are. 👍

[@TooMuchMusic]

This is a great leg workout! The concept of effective reps is so important and you've outlined it perfectly. The combination of exercises targeting quads, glutes, hamstrings and calves is perfect for a full leg workout. The inclusion of ignition sets is a great way to pre-fatigue the muscles and get to the effective reps more quickly. The workout seemed challenging but also very effective. I also share workout videos on my channel that focus on music playlists that would be great workout companions, I think they would be a great addition to this workout routine. Keep up the great work!

[@the14shoa]

How do you prevent leg exhaustion and pain after leg workouts? Most people's legs feel like jello the day after, and it takes a few days for them to feel semi-normal again. In turn, making them not want to do legs as often or at all.

[@TooMuchMusic]

@@the14shoa One way to prevent leg exhaustion and pain after leg workouts is to properly warm up before starting the workout. This can include dynamic stretching and light cardio to get the blood flowing to the muscles. It's also important to properly cool down after the workout by stretching the muscles. Additionally, incorporating rest days and proper nutrition can aid in recovery and prevent muscle soreness. And also, it's good to start with a lower weight and gradually increase it as you build strength and endurance. Avoiding overtraining by cycling through different workout routines and avoiding working the same muscle group too frequently can also help prevent fatigue and pain.

[@Miguel-jm2pf]

@@the14shoa People tend to stuff useless volume into their leg workouts. Fatigue is normal, I mean try lifting anything above your head after a shoulder workout lol. But there should never be pain or dysfunction. Anyway, you'd be surprised how far just 9-15 total sets in a a workout can get you. Just do less but more intense work.

[@denpetrowskii]

Really cool work out. Just for me . I have lower back pain. And forgot about squads. But that work out is perfect for me. Thank You. Appreciate it.

[@miguelmeteeng9169]

Thanks. Was waiting for this one 😅🎉

[@soulreaper6980]

Thank you for adding LEGS to your 💯 series. Please seriously consider an abs or core 💯 as well. That would nicely round out your program. Thanks for all you do for us!

[@shivanshyadav1756]

Bro I want to ask that can I follow this routine if I am suffering from bow legs pls guide me love from India 👍

[@wrong_dimension]

Follow any of his abs exercise it will work 💯 experienced*

[@wrong_dimension]

@@shivanshyadav1756 u should do glutes exercises to fix that 💯 but without weights

[@travisandrews3909]

Defiantly bro

[@juliangtp7547]

Jeff thanks for these vids. Lately I’ve been struggling with my leg workouts so this helps a lot. I must say you’re one of the KZbinrs who inspired me to start making my own vids on YT. Thanks for that🙏🏻

[@johnmarshallyt]

youve had a good transformation man. keep at it

[@juliangtp7547]

@@johnmarshallyt thanks man! Means a lot🙏🏻

[@travisandrews3909]

So have i

[@mdazizulhakim465]

Jeff, you are doing a great job. Thanks!

[@johnminkishere]

Thanks for the advice on the “last two reps.” It got me out of the mindset of a certain number of reps to do. Much better burn.

[@ChadRevels]

Looks like a tough routine. Game on. Thanks brother.

[@joshstevens4626]

Love this attitude my brother 🤙🤙💪

[@sexyandiknowit719]

Loving this 100 series

[@erikbaumgart1201]

You are absolutely right. I made the experience that the spanish squat is the most intensive squat ever. I use two heavy Green Bands (approx. 70lb - one per leg) and additionally two 80lb dumbells. I step back untill the tension is very high. The Quads are steadily unter tension. Then I perform the squats. This exercise follows the theory of isokinetic training. Constant tension and a moving part. Time unter tension is high and you feel the deepest burn ever.

[@chrisrossi5075]

I've been anxiously waiting for this piece! Thanks Jeff!

[@skeepee]

I am loving this 💯 workout series! Like a lot of people I’m not good at pushing myself to really put in the effort it takes to get results. With these workouts I don’t feel like I have to push myself because the needed effort is baked into the workout. The motivation is mostly out of my hands. All I have to do is show up and follow Jeff’s instruction to the letter and every targeted muscle will get lit up in under an hour!

[@instrong]

Never skip legs day! Thanks for this workout, I'm working out from home so there are some exercises I do instead. But thanks for the motivation, I also started filming my workouts and I really love that, hope one day to become such a great fitness influencer as you!,

[@G1ost99]

im also working out from home and i was running out of leg exercises until i saw this video.

[@travisandrews3909]

Defiantly bro

[@retrospeeder7597]

Jeff thank you for this leg workout….this was a real heater. And I followed it with the 7 min an workout ad usual. Rubber legs… thank you

[@panosmj1976]

I’m hooked. Soon as I heard you talking about a moment arm in a different video. When you spoke about the soleus muscle that set it in stone. Thank you for such fantastic explanations.

[@77dris]

I've been doing all my workouts with 12 - 20 effective rep workouts since I first saw your video about it a couple months ago. I've busted through plateaus that I was stuck on for nearly a year. In some ways it's brutal but in others it's actually easier mentally because you can stop reps when needed.

[@aleksandrsmatiss6469]

Does this workout actually works?

[@uziboozy4540]

@@aleksandrsmatiss6469 oh yes

[@Bradddddddd]

Never skip LEGS!

[@dipendermaan1315]

Even the middle leg.

[@abhishekj.4246]

@@dipendermaan1315 what's middle leg

[@guinnesschili]

How else do you skip? With our arms😂

[@stevie1234]

@@abhishekj.4246 🙈

[@GloxZation]

I skip legs all the time, and just wear pants

[@asarz92]

How grateful I am today as I was waiting this 100 leg training. It's surely a bit more complex in set of due to the fact that we are close to failure and that squat is not a good thing to try to reach failure with it. I will alternate my 2 weekly training with the glute and and the leg. One question : where is the hell in an hundred in the leg part ? I guess my legs won't be able to stand more exercices after.

[@kathysharp7551]

As a full time RV'er with only intermittently access to a gym, the Spanish squat is going to be a fantastic addition to my home workout. I can't wait to try it :D Thanks!

[@robertdipietro9373]

It would be awesome if sometime you can touch on how you decide between (8 ignition, 15 effective) vs. (12 ignition, 20 effective). I've been trying to apply these ideas to almost everything since seeing your 100 chest/back videos, and am happy to see the (8, 15) bulgarian split squat recommendation. (12, 20) was killing me. Thank you! Your content rocks (and your programs and ab app)

[@davidquirke5964]

My guess would be how intense the exercise is and how much effort would be needed to complete it and then how many reps you could do after the 15 rp (also it may be so you can do a heavier weight for the exercise if the ignition set is lower)

[@Jonathan-oe5et]

Has it been helping you grow more muscle?

[@robertdipietro9373]

@@davidquirke5964 yeah I was thinking similarly but if this were true then the calf exercise in this video would be (12, 20). I’m guessing it’s nuanced which is why it’d be interesting to hear Jeff talk about the logic / trade offs

[@robertdipietro9373]

@@Jonathan-oe5et I can’t say yes or no definitively but I can say that it makes me sore as hell. After (12, 20) bulgarian split and (12, 20) single leg RDLs (not in this video), I am sore for many days

[@DP-uu7qo]

On the 100 glute series reverse lunges are 12/20 but here they are 8/15

[@theavengers.]

Nice another workout 💪🏻🔥

[@LuzuVlogsGamer]

Oh my gosh finally the LEG 100 Workout that ive been waiting for months :O

[@rajeshbohara9275]

You are the man who make my perfect body..thanku so much .god bless your familys n friends..love from nepal

[@MeowMeowKibbies]

Lol damn i shouldve pushed my workout back an hour 🤣 ill try this next time

[@zach3955]

Been waiting for this one for a while! Very useful stuff here

[@eluthingol182]

Only ABS 100 left. Already doing all other 100 workouts ! Thank you Jeff.

[@ChiliDavis43]

Unpopular fact. If you do pull ups. Squats. Push press. Farmer carry. Rows deadlift. You don’t need a focused AB workout. 90% of your abs job is to keep you erect. Most people spend 90% of their AB work curling up. Do 15 minutes on a Concept2 and you won’t find a better AB workout. With limited time to be in the gym, your time is better spent in other areas than stomach focused. Your stomach will be developed ancillary to the compound lifts.

[@JohnDoe-ie9iw]

@@ChiliDavis43 that's a hard cop out. Even Jeff would disagree.

[@dmitryvolynkin921]

The 100 series is amazing! I've never felt so much pain in muscles consistently from other training approach

[@samuelcookphippen]

Awesomeness! Thanks Jeff!

[@StrengthHacksCoaching]

All solid movements I prescribe all of them to my clients and do them myself. Paused RDLs are the 🐐, although for calves I prefer single leg calf raises while lightly holding onto a rack, when done with 15-30lb they give an insane calf pump ! Easy to setup too, just use a backpack

[@danielmulero2816]

Thank you Jeff for this video. I find the Spanish squat really interesting, being lately an absolute enthusiast of band training. Could you develop an entire program using just dumbbells and bands? That would be a step up for both your only dumbbells and only bands programs. Thanks again for the inspiration!

[@KpR333]

Ah yes anything for Daniel

[@johnnygunzfilmbuff7821]

he has a DB and Band workout program

[@ChiTown915]

He has that at his store. Elastix is the band one

[@brunobrian9566]

He's not kidding when he says it's brutal wow,! Great workout! 100 series is awesome

[@Loyal2law]

YAS! We've been waiting for this Than you, Jeff!

[@gilhuberman261]

Typo in the screenshot - last 2 exercises are numbered '5'. Anyway - I just completed this long-awaited workout and i'm instantly in love with it :) thanks so much

[@LinkEX]

Surely, Jeff did it to make the leg workout feel easier: You glance at the end and think "alright, 5 sets in total", then when you think it's over, you realize you'll need to push yourself for yet another set, lol.

[@dungeonbayshop564]

Easier said than done. That ignition set is no joke. Especially when you have a full time job school and family. But you get out what you put in. I trust athlean x so much that I don't even watch or listen to any other youtubers advice on working out. I was in the army for 6 years and I've been working out for 15years. Anyway I've been running my lips so I have to restart the video.

[@DavidUtau]

@@nathankarvelas yes. Source: it was revealed to me in a dream

[@sticmatic]

I've been waiting for this. The 100 Chest workout is awesome. I don't like the back workout too much, but it seems I just have to get used to the different exercises. I'll see how this one goes for me :-D thank!

[@mihapirnar9196]

That's exactly what i needed, Jeff. Thank you. I hope you are planning to make "Leg Exercises Ranked" video in the future because i am desperately waiting for it. Best regards.

[@mihapirnar9196]

I'm sorry but i don't understand. What do you mean you have Prize for me?

[@gael7w802]

Hey Jeff, quick question! I was wondering what you think of hybrid training styles? I really want to get into calisthenics, and do some circuits for better strength endurance, but don't want to lose any max strength or muscle gains. What do you think? Thanks again for always delivering such kick-ass content!

[@DarkPlaysThings]

As long as you're eating properly and leave adequate time to recover, having a varied workout program that includes different training styles such as calisthenics, cardio, weight training is perfectly manageable and won't result in any loss of gains. As long as you aren't overtraining, incorporating a mixture of exercises can actually be an incredibly effective way of building full body strength and muscle, while also staying lean.

[@gael7w802]

@@DarkPlaysThings Thanks man, I appreciate it! Also I am totally guessing at the number in your username, but if it's what I think it is, happy belated birthday!

[@DarkPlaysThings]

@@gael7w802 Haha, indeed it is. Thank you very much.

[@smezbuilds9897]

Another simple cue to help with balance for reverse lunges that I teach people, which is kinda obvious but it works - Dont think about bending the front leg, just focus on dropping the back knee. This normally helps most people get balanced instantly and can be applied to a forward stepping lunge too.

[@moeyk97]

very informative! trying this for my next leg workout 🏋🏻‍♀️

[@alivan391]

Best leg workout Thank you

[@opinetree]

Some damn good content right here

[@brianpolston9713]

Imo squats are king. However I do like the leg press cause I can overload my legs more than what my back can handle, which has been developing my legs faster. I also like dl or trap bar, depending on the mobility. I'll do these at different sessions, for ex squats on Monday, dls on Friday, giving my legs ample time to recover. And that's pretty much it for legs. Maybe a few bw bridges, but normally my legs are smoked just from these alone. I seen a lot of peeps complaining about knee pain, so pay attention to your technique go lighter and more reps, and I'd recommend taking glucosamine.

[@xavierbanuelos3780]

Thanks, Great Content. Keep it up

[@rtherknav1]

Thanks! A great way to change up leg day - yea!

[@WilliamusTrades]

YES! Thanks coach Cavaliere!! Is there gonna be a 100 series video for abs?

[@jeri5269]

These effective rep workouts have made an incredible difference . Thanks Jeff

[@andrewjones4216]

Its here!!!!!! Ty Jeff 🔥🔥🔥

[@joseluizmm]

you are amazing man. thanks for sharing all this info with us

[@supersly3211]

Great video Jeff! I’ll give it a try!

[@sadafsaad6449]

Great workout .. taken the screen shot and definitely doing it tnrw.. follow u religiously🙌

[@elisteele574]

Fantastic routine, Jeff.

[@S0NICJAM]

Great series! You should do a total body workout specific for this series.

[@cesargonzalezbueno3359]

I am starting to like this channels. I hope you post more videos in this series soon!!!

[@Rob-Sanchez]

Content is amazing. Appreciate these workouts.

[@russking7671]

Absolutely Awesome Jeff!!! I love it! Thank you!👍

[@brittanywhite2883]

Thanks Jeff you're my muscle man hero!