Here is a concise summary of the provided text:
**Title:** The Perfect Leg Workout (Conclusion of the PPL Series)
**Workout Overview:**
* Part of the Push, Pull, Legs (PPL) series, focusing on hypertrophy
* Recommended to follow a specific sequence: Pull, Push, Legs, with an optional off-day after every 3 days of training
**The Perfect Leg Workout Exercises:**
1. **Barbell Squat**: 4 sets of 4-6 reps (leave 1-2 reps in the tank)
2. **Barbell Hip Thrust**: 3 sets of 8-10 reps (targets posterior chain, easing low back stress)
3. **Dumbbell/Barbell Reverse Lunge**: 2-3 sets of 10-12 reps (per leg, reduces anterior shear forces on the knee)
4. **Rotate With (RW) Exercise**:
* **Dumbbell Single Leg RDL** (first time) or **Slick Floor Bridge Curl** (rotate every other time): 2-3 sets of 10-12 reps (per leg)
5. **Calf Work (RW)**:
* **Standing Dumbbell Calf Raise** or **Seated Dumbbell Calf Raise**: 3 sets of 15-20 reps (option to do one leg at a time)
**Additional Resources:**
* Links to Perfect Push and Pull workouts will be provided
* Step-by-step plans (including nutrition) available at athleanx.com
* Subscribe to the Athlean-X YouTube channel and Shorts channel for more content.
Here are the key facts extracted from the text, numbered and in short sentences:
**Video and Channel Information**
1. The video is part of the "Perfect PPL Series" on Athlean-X.
2. The channel has a secondary series called "Athlean-X in 60 seconds or less".
3. The YouTube Shorts channel is mentioned, featuring Jeff Cavalier in shorts.
**Workout Structure and Goal**
4. The workout series follows a Push, Pull, Legs (PPL) split.
5. Two options for structuring the workouts: synchronous split (6 days on, 1 day off) or asynchronous split (off day every 3 days).
6. The main goal of this workout series is hypertrophy.
**Leg Workout Specifics**
7. The "Perfect Leg Workout" consists of 5 exercises.
8. **Exercise 1:** Barbell Squat (4 sets of 4-6 reps, leaving 1-2 reps in reserve).
9. **Exercise 2:** Barbell Hip Thrust (3 sets of 8-10 reps, targeting posterior chain).
10. **Exercise 3:** Dumbbell or Barbell Reverse Lunge (2-3 sets of 10-12 reps per leg, targeting anterior chain).
11. **Exercise 4 (RW):** Alternates between Dumbbell Single Leg RDL and Slick Floor Bridge Curl (2-3 sets of 10-12 reps per leg).
12. **Exercise 5 (RW):** Alternates between Standing Dumbbell Calf Raise and Seated Dumbbell Calf Raise (3 sets of 15-20 reps per leg or simultaneously).
**Additional Workout Notes**
13. Rest for an extra day after the leg workout before moving to the pull day.
14. This leg workout is not interchangeable with the "one-off" leg workout on the channel, which is for a bro split with less frequency.