This video is the first part of a 12-week training program called the "Ultimate Push-Pull Legs Hypertrophy System." The program focuses on building muscle through a minimalistic approach to strength and optimization of hypertrophy.
The first workout, leg day, consists of six lower body exercises:
1. Squats: 1 heavy set of 2-4 reps, with a weight range of 85-90% of one's one-rep max.
2. Paused squats: 2 sets of 5 reps, with a weight 75% of the heavy squat set.
3. Barbell Romanian deadlifts (RDLs): 3 sets of 8-10 reps, focusing on proper form and targeting the hamstrings.
4. Dumbbell walking lunges: 2 sets of 10 reps per leg, with a focus on proper form and avoiding common mistakes.
5. Seated leg curls: 3 sets of 10-12 reps, with a focus on targeting the hamstrings and adjusting the toe position to emphasize different areas.
6. Leg press toe press: 4 sets of 10-12 reps, with a focus on targeting the calves and adjusting the toe position to emphasize different areas.
The workout is finished with 3 sets of 10-12 reps of decline plate crunches, focusing on targeting the abs.
The program is designed to be flexible, with options to substitute exercises and adjust the weight and reps based on individual needs and goals. The full program is available on the creator's website, along with additional resources and support.
Here are the key facts from the text:
1. The workout routine is called the "Ultimate Push-Pull Leg Series".
2. The routine targets the quads, hamstrings, glutes, calves, and abs.
3. The first exercise is the squat, with a pyramid warm-up and a working weight of 85-90% of the one-rep max.
4. The squat is done for 2-4 reps, with an RPE of 8-9.
5. If someone is unable to squat, they can replace it with hack squats or Bulgarian split squats.
6. The next exercise is the paused squat, with 2 back-off sets for 5 reps.
7. The weight for the paused squat is 75% of the working weight for the squat.
8. The next exercise is the barbell Romanian deadlift (RDL), with 3 sets of 8-10 reps.
9. The RDL targets the hamstrings and glutes.
10. To target the hamstrings more, the lifter should keep the bar close to their legs and not let it drift forward.
11. Wearing a belt can help with RDLs by directing more attention to the hamstrings.
12. The next exercise is the dumbbell walking lunge, with 2 sets of 10 reps per leg.
13. The lifter should avoid cutting their depth short and free-falling on the negative.
14. The lifter should also avoid letting their grip strength limit the load they can use.
15. The next exercise is the seated leg curl, with 3 sets of 10-12 reps.
16. Pointing the toes in or out can impact which region of the hamstrings is emphasized.
17. The next exercise is the leg press calf raise, with 4 sets of 10-12 reps.
18. Pointing the toes in or out can also impact which region of the calves is emphasized.
19. The final exercise is the decline plate crunch, with 3 sets of 10-12 reps.
20. The lifter should focus on squeezing their abs together and allowing their lower back to round.
21. The program is available in a 12-week version, with an eBook, Excel spreadsheet, and exercise demos.
22. The program comes in 4, 5, and 6-day per week versions.