No Machine Leg Workouts for novices, Intermediates and Advanced Lifters


Quick Leg Burn Beginner to Advanced Lower Body Workout Routine

Video taken from the channel: FitnessBlender


Killer Home Leg Workout (BODYWEIGHT or DB!)

Video taken from the channel: ATHLEAN-X™


Adjusting Training for Beginner to Advanced Lifters |

Video taken from the channel: Juggernaut Training Systems


Calisthenics Leg Workout ( NO EQUIPMENT )

Video taken from the channel: CHRIS HERIA


Best Home Calisthenics Leg Workout (No Weights)

Video taken from the channel: CHRIS HERIA


Beginner VS Intermediate Lifters: How They Should Train Differently

Video taken from the channel: OmarIsuf


Leg Day! Full Leg Workout Free Weight Only (No Machines)

Video taken from the channel: Brian Schmitt

Intermediate Workout; No Machine Leg Workout; Exercise: Sets: Reps: Bulgarian split squat with dumbbells Warm ups: 2: 12: Bulgarian split squat with dumbbells 30 seconds rest between sets: 3-4: 8-10: Barbell front squat warm ups: 1: 10: Barbell front squat 60 seconds rest between sets: 4: 10-16: Walking lunge with barbell 60 seconds rest between sets: 3: Length. If you’re new to lifting weights, don’t fret. This beginner-friendly free-weight routine is a great place to start. As a beginner, focus on working up to 3 sets of 10–12 reps of each of.

I was either going to lift heavy weights in all compound exercises or I wouldn’t advance. All I did was squat, bench, press and pull. I never saw a leg curl machine, leg press, leg extension or any Hammer Strength or pin-loaded machines until years later. The No-Machines Workout.

This isn’t a beginners program. You need to have a few good. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body push movements.

Pull workouts consist of upper body pull movements. Leg workouts consist of all lower. It’ll be hard, strenuous, and definitely fun.

The Legs XXL Workout is designed for anybody, from beginner to advanced lifter. Add weight and select rest periods depending on your fitness level and goals. If you’re a beginner, use lighter weights and give yourself more rest time. This article includes a few machines: the hack squat, glute-ham raise and leg press.

Some purists prefer to have no machine work in their routine. What do you think? In general I tend to avoid machines, but I do use the glute-ham machine. It’s effective for strengthening the posterior chain.

That said, the hack squat can be awesome for building quads. A leg extension is a lever machine for targeting the quadriceps muscles in the legs. The exercise involves bending the leg at the knee and extending the legs (raising a padded bar), then lowering them back to the original position. Leg extension workouts are. The General Guidelines of an Intermediate/Advanced Workout Routine.

Unlike beginners who all typically tend to benefit most from the same type of basic beginner workout regardless of their specific goals, workouts for intermediate and advanced trainees can vary GREATLY depending on exactly what the person is looking to get out of weight training. This exercise is reserved for the beginner to intermediate group. If you’re advanced, skip to the next exercise. I like these for beginner and intermediate lifters because it gives them a chance to find their workable range of motion, puts the quads in a great stretch (if you’re getting deep enough), and it’s. Instead of going to the gym for leg day, try these at-home lower body exercises that strengthen your glutes, quads, calves, and hamstrings without equipment.

From donkey kicks to curtsy lunges, these moves will help you build muscle with just your bodyweight.

List of related literature:

Perform the same motions with the left leg: step back, press the heel into the ground, straighten the leg, and contract the buttock muscle; hold for a beat; return to the starting position.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

In the beginning, you will find the few leg exercises included to be difficult enough.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This means no squat variations, no single-leg squat variations like lunges, step-ups, and pistols, and no quad-dominant movements like leg presses, hack squats, and leg extensions, because these lead to high levels of quad activation.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Leger et al. (131) 30 untrained Within-subject design in 12 weeks Yes Ultrasound young men which subjects performed (quadriceps, the unilateral arm curl and elbow flexors) leg press in one limb with 20% of 1RM to failure; the other limb was randomly assigned to perform the exercise with either 40%, 60%, or 80% of 1RM.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

stand on a 6-inch step or box, and step backward Step forward onto the box with your left leg, and then “nth your left leg mto a lungelower your body into a lunge.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

To begin the step-up, transfer all your body weight onto the foot on top of the step and use the muscles in that leg to push yourself up (see midpoint).

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

• Continue with leg press bilateral and unilateral, hamstring curls, and start leg extensions 0 to 30 degrees at 16 weeks.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

A 1-RM determination can be made for any dynamic constant external resistance (DCER; formerly known as isotonic) strength exercise, such as the bench press, leg extension and flexion, leg press, squat, or power clean.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

Subjects then rested for severalȬhours prior to performing a resistance training workout (10 sets of 10 repetitions on the leg press and 8 sets of 10 repetitions on the leg extension machine at 80% of 1ȬRM).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

For example, the machine leg press could be selected instead of the free weight lunge to train the hips and thighs of a 100 m sprinter.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’ve been doing back and legs on the same day. Squats, normal deadlifts, bent over raises. side barbell raises, lunges with no weight then 4 sets on arms via dumbbells.

    But now I’ve done it a couple months I know I need to split these days off and focus more on other parts of my legs I.e hamstring and calf. If I incorporate Romanian deadlifts which I haven’t done for years and normal deadlifts for back day. How much rest in between do you recommend?

    At the moment I do shoulders, 6hours later skipping cardio. Next day skipping twice 6 hours apart. Then chest and skipping. Twice skipping again then legs and back. And repeat.

  • My legs actually hurt now!!!! It’s hard for me to find workouts that actually make my legs work
    besides squatting at the gym. Thank you Chris!

  • How would you describe a block like the Inverted Juggernaut Method? Would it be considered hypertrophy despite it not fitting within that 6-12 rep range?

  • Hey I know that spot, that’s where I buy my creatin-uhhh I mean cocaine. Haha what? creatine? I don’t do that brah hahahahahahaha >_>

  • I’m so fucked. I train hard but it’s rough, I don’t get more than like 70-80g protein a day, even hitting that is difficult. I have a bad relationship with food and if I overdo it, food gets literally disgusting to the point I’ll puke, I can’t physically, mentally or emotionally eat.

  • I like how as a beginner and also have stopped training for 4 months I add 10lbs per workout and maybe even add reps to it:D. 215 for 6 on the squat last week, yesterday 225 for 6.

  • Thanks again Chad, you guys are just pouring pure Gold all over the Internetz with these amazing videos. Cant wait to buy the books!!!

  • Mierda! Quede completamente partido, no creí que me haría sufrir asi esta rutina, estoy acostumbrado a levantar pesos máximos en el gym, pero esto es otra mierda. Es el mejor ardor en las piernas que he sentido en mi puta vida!!!

  • Added 5kg to most of the exercises because that’s all I have at home during quarantine, second round blasts the legs! Thanks for the workout FB!

  • I’m confused as to how the 3 hyp, 2 str, 1 peak lines up with a beginner doing the jugg method. That method is only 4 waves, so even adding a peaking wave its still only 5 months. I watched this twice and still must be missing something.
    Also, I am using the 4 day a week jugg program. The thing is, some days i get bored sitting home or have friends with different schedules and want to go lift with them. With the frequency for hypertrophy, if I already do bench 10×5 and dips on two days 5×15 (20 sets total) I really don’t need to worry about doing bench/assistance again that week?

  • So what I’m hearing is I should not at beginner be going to failure every day in the lift so 10 rep max I should to 12 ish rep max for 10 in a hypertrophy block and I won’t be at the start of week 3 thinking how the hell am I to 5 reps from what I was getting 10 haha i feel so smart rn haha

  • what if i dont care about getting ultra strong and having a greek god physique with 8 pack abs? Do i have to count macros, switch everything up and so forth? I just want to do the exercises i enjoy and build some decent muscle. At the moment im just listening to my body when it comes to food, and if i stop progress on the lifts, i just eat a little bit more and switch things up with reps/weight. isnt that enough? it shouldnt be rocket science imo

  • Hi Chad, thank you for sharing, it’s been really helpful. I do have a question: if during the hypertrophy phase, training is kept within 60%75%, does that mean even the “overreach” week within that hypertrophy phase is at most 75%? And overreaching is only achieved by increase in number of sets?

  • 15 to 30 sets per week?
    Chad, don’t most of your programs have two day a week benching and squatting, and one day a week deadlifting? Doesn’t this mean one would do maybe 10 working sets of squats and benches and at least 15 working sets of deads each workout?


    [ 01:28] ALL CIRCUIT



    APEX 1

    [ 02:38] Anterior Chain DB Goblet Squats or Bodyweight Squats

    [ 02:49] Posterior Chain DB Bridge March or Bridge Marches

    [ 02:55] EXplosive DB Swings or Bodyweight Swings

    Rest 30 seconds

    [ 03:10] Corrective 1 Jane Fonda’s x 30 seconds each leg

    [ 03:16] Corrective 2 1 1/2 Rep Adductor Slides x 30 seconds each leg

    Rest 30 seconds

    APEX 2

    [ 03:34] Anterior Chain DB Reverse Lunges or Bodyweight Reverse Lunges

    [ 03:38] Posterior Chain DB Sprinter Lunges or Bodyweight Sprinter Lunges

    [ 03:43] EXplosive DB Jump Squats or Jump Squats

    Rest 30 seconds

    [ 03:49] Corrective 1 1 1/2 Jane Fonda’s x 30 seconds each leg

    [ 03:52] Corrective 2 Adductor Slides x 30 seconds each leg

    Rest 30 seconds

    APEX 3

    [ 04:00] Anterior Chain DB Never Ending Squat or Bodyweight Version

    [ 04:15] Posterior Chain DB Hamstring RDL or Bodyweight Hamstring RDL

    [ 04:31] EXplosive DB Glute Power RDL

    Rest 30 seconds

    [ 03:10] Corrective 1 Jane Fonda’s x 30 seconds each leg

    [ 03:16] Corrective 2 1 1/2 Rep Adductor Slides x 30 seconds each leg

    Rest 30 seconds

    APEX 4

    [ 04:46] Anterior Chain DB Reverse Creeping Lunges or Creeping Lunges

    [ 04:58] Posterior Chain DB Long Leg Bridges or Bodyweight Long Leg Bridges

    [ 05:05] EXplosive Sprinter Plyo Lunges

    Rest 30 seconds

    [ 03:49] Corrective 1 1 1/2 Jane Fonda’s x 30 seconds each leg

    [ 03:52] Corrective 2 Adductor Slides x 30 seconds each leg

  • Hey Chad, great video. Would you also say that as a lifter gets more advanced, they can only focus on improving one lift at a time, rather than their squat, bench, and deadlift all at once?

  • What are your thoughts about the strength level at the intermediate stage? What measurements? 1.5x body weight bench, 2x squat, 2.5x dl? Or should that be achieved as begineer then move into volume for intermediate

  • Today is the anniversary of me starting my workout journey. I’m curious if after one year of lifting am I still a beginner or should I start looking into more intermediate advice

  • I don’t know if I missed it. But with the 6 blocks listed how long would each block be for? 3 weeks and the deload so 4 weeks each?

  • Great workout…. I did it twice over as suggested straight after my Tracy Anderson Mat work.    Simple but very effective, thanks again guys!

  • The vast majority of it is all the same anyway, those 10-15% differences make up 90% of the “controversial” talking points though.

  • Did the workout today. It really felt like I did something #killer. Couldn’t keep up with the time but will try to fulfil that next week.

  • I started doing your workouts at 434 lbs. You two have been a great benefit to my weight loss journey. I’m down over 100 lbs and finally can do some of your other beginner workouts!!! I just finished this one and it was great!!! So appreciate your channel!!!

  • These videos are all so great, but it would be nice if you could do a vid on us 40 year olds and older masters. Keep up the great work.

  • I have been working out Almost 2 years old those years I only followed your work out but this is my favorite workout video And I am a subscriber for life

  • Hey chad, could you possibly make a video about programming for women and men, the differences in training volume and over load… Ect? Thanks man love JTS learning lots man! Stay handsome

  • Just a thought…. That was way to fast. You should do the workout at normal speed so sometime can do it along with you. First time watching it, your going so fast by the time done with the first exercise you are already done the without them have to constantly rewinding

  • Hey Chad,

    How would you alter your inverted juggernaut method for a beginner? The required number of sets for a beginner that you state in this video is a lot more than is in your juggernaut method. Thanks


  • Hi Jeff, should the RDLs be done for 15s (if you’re a beginner) separately for each leg or together, alternating legs after each rep?

  • Yo, this routine is awesome ��… I hope you bring more of these intense home leg workout that can be done without using any equipment

  • Ok, so I bought the book despite being a beginner level athlete just to further understand the principles of training. So far I have almost finished it, and I came across your championship program. Is it necessary to subscribe to strong360 to fully understand it?

    There is no mention of progression after any 4 week cycle and I’m not proficient of the sumo deadlift, hell even my conventional deadlift is not on point yet.

  • Great video!
    I just posted my own lockdown leg workout with minimal equipment, I would appreciate it if you guys could check it out. Thanks!

  • Dude I started this workout after my gym was closed for all this virus bullshit…I’ve been lifting religiously for about 5 years and am a pretty swole dude…this workout kicked my ass…the endurance it takes is on another level from weights alone…never knew you could get this good of a workout outside of a gym.Thanks for the awesome content to keep me going during this time!!!

  • Not sure if yall have addressed it in another video, but the best way to measure recoverability (I know that is somewhat of the holy grail question for training). People have suggested methods such as Dynamometer, HRV, resting HR. But have you found or use a training protocol or programming method to determine how much training an athlete can sustain

  • Would the strength training be considered 75-90%? and peak 90+? Also is that training percentagr designed to build strength as well?

  • Something I have always been unsure of is how to transition between adjacent hypertrophy blocks.

    I program my hypertrophy blocks by linearly increasing volume, i.e. 3 sets of 10 for week 1, 4 sets of 10 for week 2, 5 sets of 10 for week 3, then deload.

    But then how do I begin the next hypertrophy block? Increase the weight and start over at 3 sets of 10? The sudden drop in volume seems awkward and almost like I’m detraining myself.

  • How is Omar intermediate?Is that new code word for natural.Is this bizzaro world where you have to “come out of the closet“ as natural.Jezuz.

  • Omg!! Thank you so much! After so long time without doing ANYTHING this was perfect to get that motivation to push tru those hardest first weeks of workout, when your body i fighting against you.
    Great work guys, keep going. I Loved this

  • This goes over the concensus on the internet about novice routines and just progressive overload by adding weight to get bigger..Rly confused.

  • Myself personally I believe

    Beginners should learn about macronutrients

    They should experiment learn about portions how many protein carbs and fat in a meal

    Experiment with different percentages of protein carbs fat

    Learn about different size of portions and so on

    As when you get more advanced depending on your goals you’re going to have different training workouts probably every other month

    and that means you might require different percentages of protein fat and carbs

    It’s much more easier learning it from the beginning in my opinion then trying to figure out later

    But cool video anyway much appreciated

  • So what about an intermediate lifter who has taken a few years off from lifting and is coming back? Someone with the knowledge base of technique, macros etc. that you mentioned but has seemingly slipped back into the beginner stage of body comp, and strength levels? Would you recommend them to go and restart at that beginner level? Or some other way? How would you approach a returning lifter after they have taken 2-3 years off of lifting is my basic question.

  • Thanks for the video. I wanted to know how long until when is an intermediate lifter? Is it after one year of consistent training?

  • Hey Jeff! I’ve tried many of your workouts and they’ve all worked wonders for me and they are extremely challenging. I tried this one at the intermediate level ( because generally with you intermediate still kicks ass ) however to much surprise I didn’t feel much. I didnt have access to weights so I had to do the all bodyweight version. I am pretty sure I’m doing it right however. I will still try the advanced version for two rounds next time ( though I don’t believe I’m particularly advanced xD ) thanks anyway Jeff appreciate your work much love

  • this information is so good! exactly what I needed to hear as a beginner lifter, and thoughtfully presented. thank you CWS you truly are a gentleman and a scholar.

  • I do wonder though that training frequency isnt mentioned here. Alot of people claim that a beginner should go with 3 days a week, few sets per workout etc. While i think it doesnt make sense as alot of people (beginners) respond well to 4-5 days a week and 1-1.5h gymtime (with rest and all that stuff). Whats your opinion about this omar?

  • JTS is destroying other weightlifting channels when it comes to quality of content. If they manage to stay consistent over the next 5-10 years they are gonna be huge in the YouTube world and the rest. What a pleasure to watch (love the JuggLife podcast too). That’s a detail but in this video Chad sounds like he’s out of breath, I hope he’s well!

  • That is a great routine, and much safer than using machines. For anyone who’s new to the romanian deadlift it is worth looking at how to ‘hip hinge’ properly first.

  • In the video you gave an example of one block being 3 weeks long and then a 1 week deload. Would you say to just start with that in most cases or when and why would you modify that? I’d imagine begginers dont need as frequent deloads as more advaned lifters just because their training isnt as stresfull. Would 3 weeks of training and a 1 week deload be appropriate for someone who has a class 3 total and has been lifting for 1.5 years

  • 3:20 assisted pistol squats L
    3:44 assisted pistol squats R
    4:05 rest
    4:25 back and forth jump squats
    5:05 rest
    5:26 bulgarian split squats L
    5:46 bulgarian split squats R
    6:16 rest
    6:34 side to side jump squats
    7:15 rest
    7:35 single leg deadlifts L
    7:58 single leg deadlifts R
    8:18 rest
    8:38 jumping lunges
    9:18 rest
    9:38 alternating single leg wall sits

  • So I’m in #dadbod shape, but on the fitter side, and I just completed the whole workout 2 at advanced level and I still have a ton of fuel in the tank. And I completed it in 39 minutes. I love AX, but I don’t think this lives up to the same standards as home workouts for other muscle groups. Still a good fat burning workout though and I’m sure my legs will be a little sore tomorrow. Man I miss the gym. Heavy squats and deadlifts, gone but not forgotten.

  • Hi Jeff, sorry I’m a bit late to the party but I noticed something in APEX 3: When demonstrating the Hamstring RDL and Glute power RDL I noticed you only did it one leg at a time. Does this mean:
    a) You perform each exercise alternating each leg per round (similar to each variation of the lunges)
    b) You perform one round each leg (that makes APEX 3 have a total of 5 rounds instead of 3, excluding the correctives)

    I’m guessing the answer is a) even though you were performing b) simply for demonstration purposes.

  • This is awesome content! Can you make a video more specifically on the steps to create a program? What body parts to group, how to space your workouts and rest days, how many exercises per day. You said beginner’s should be doing a lot of volume so should they be running something like PPL 6 days a week? or a 5 day bodybuilding split just to put on mass?

  • Really liked the exercises individually but over all didn’t find the video very challenging. It’s a beginner video and shouldn’t say advanced in the title in my opinion.

  • Just got the Scientific principles of strength training and the periodization diet, I’m really excited for the gains I’m about to make:D

  • Chad, do you think it’s possible to ”reset” your base volume? I know someone who accumulates 10,000,000lbs of volume on the big three throughout the year. Obviously this means his ‘base’ level is exceptionally high. Do you think a low volume period would reset his base? Thus making him able to continue progressing without needing to do (let’s say) 11,000,000lbs of volume.

  • Would you consider the Off-Season program hypertrophy bias?

    I’m running a cycle of the off-season proram in a deficit to cut up a bit and then plan on doing Off-Season, Hypertrophy, Strength, Strength, Peak (Meet). I’m a beginner in this classification.

  • Work out is awesome
    But after I finished my work out, my legs were shivering when I bend my legs.
    May I know the reason for that?

  • When you talk about total volume for a specific training day is that only related to your main exercise or the entire workout? and how does your total volume vary between hypertrophy and strength blocks

  • as a 13 yo boy I have growth pains and wery hard astma and Im unable to do any leg ralated workout
    and if I do, I cry myself to sleep and this is for all other people couse you should be happy that you dont have the same problem and if you do than I know where your going trow

  • Started this workout thinking Jeff was a genius. Half way through it I cursed the day he was born. Afterward I was back to “Jeff is a genius”. Happens with every workout! This one was great!

  • The bigger issue is everyone’s varying definition of beginner/intermediate/advanced. I’m taking the NSCA’s CSCS exam next week, and they define an intermediate lifter as one who’s been training 2-6 months and an advanced lifter 1+ year(s). I disagree; that’s insane.

  • I’m saying it now Mark My Words, Omar Will Be The Next Jeff Cavaliere! Very Real and Honest, Knows His Shit, WITH NO BS. Omar tells you, wanna get strong and fit well, it’s gonna be tough. Gonna have to work. No sugarcoat magic formula. #RealDeal

  • So ive recently anihilated my lower back by being stupid and I wanna stick to bodyweight leg movements to be safe. Do you think I will be able to maintain my strength (roughly). I expect to lose some strength because Squatting 415 for triples wont be exactly the same as doing pistol squats BUT its still a challenging exercise

  • so when you say twice a week for the lifts for a beginner do you mean twice in a week or twice in a week from the day you did the specific lift. for example if I did bench on Monday deadlift on Tuesday, the week for my bench press would be anything until the following Monday and my deadlift would be anything until the following Tuesday, if that makes sense. I’m just struggling to put together a program which incorporates every lift without having to do full body days, where I was seeing little to no results

  • If it wasnt for Chris Heria (THENX) & Jeff Cavaliere (AthleanX) I wouldnt of had a clue what to do inside and outside of the gym… From 15 stone (210 pounds) to 12 Stone 7 (177 pound) From the USA ���� to the UK ���� Thanks guys! Still yet to do those tricks and stunts though.

  • This is all great. But don’t they put a lot of stress on the knee. These exercises especially box jumps look like they would be bad for my knee. I am fairly fit, slightly overweight with BMI 26.

  • I do Wendler 531 and fall under the beginner category. in 531 for Powerlifting, there is an Offseason for Mass and Offseason for Strength. Could I do 3 weeks of Mass, two weeks for Strength and then peak, or change programming?

  • This was a great video. You did a good job of making it easier for the general lifting population to digest advanced-ish
    programming concepts.

  • How to use your weight vests Chris? Any video demos on how to add and reduce weight, clean it. I have never seen a weight vest in my life, and your product looks good.

  • Chad, what form of progression should an intermediate run through their cycles? Should they use dup or linear progression with deloads every 4 weeks or another form of progression??

  • This workout is fire! The past months i was doing ma’am Arica’s leg workout and my legs improved but after doing your workout my legs got weak already on the second round and I love it! Thanks sir Chris! Btw can you make a video of calf workout?

  • 15 sets of squats a week (the minimum), how does that work? seems like an extremely high amount of volume compared to what most people seem to do. cheers chad, great video.

  • How do you set up a program without defining what strength means. Hypertrophy is cause and effect from the overall training over time based on that definition.

  • At what point in a lifters career should they begin to think about weight classes? I’ve seen too many peers of mine obsess over weight classes while still having a

  • After 10 days of doing this exercise, I’m having a specific pain in my left hip joint, whenever I internally rotate my thigh, and sometimes when I give long footsteps with the left leg.
    Has anyone else suffered from this? Anyone with any advice on how to deal with this? I don’t want to stop doing this routine, just want to alleviate the pain.
    Thanks, everyone

  • your physique is awesome so is your strength but your triceps is massive compared to your shoulders, it be musch better looking if your shoulders are bigger

  • Have been seeing you all over the net. U r different than others. But my question is different than probably if you could answer but I try my luck cos it may be different answer ��?:I have thoracic facet joint problem. MRI says it is degeneration which is bones getting old and slowly receding.
    I am 39 years old. Physio and doctors said they are very surprised as I am very young as only old guy get this? And they say I am 15-20 years ahead to get this shit. All say sorry it cannot be healed but only be manageable furthermore they say take care and they are so compassionate.
    I believe this happened perhaps because of bending too much as my nature of work, getting very less sleep, twisting of back as of nature of work.
    I quit my work now and it’s been 3 weeks: I am better than before but the pain persists where the problem is if I do bending and twisting? Help me out or advise plz. Thanks

  • If I still have been lifting for less than three years, but I have a Class 1 total for my weight I should still follow the beginner training cycle right?

  • Great video. I read the Scientific principles of strength training and it changed my perspective on programming for my needs and wants. I just finished my 3rd hypertrophy block accompanied by a mass diet and I’ve never thought I could reach the weight I did. I am hoping to properly translate the increase in mass for the next 3 blocks of strength work. This video got me hype!

  • thank you so much Chris for this video, i did your back routine using dumbbells and i absolutely loved it, all the way from South Africa

  • First Circuit-




    3:11 1

    3:19 1 1/2

    Second circuit-




    3:50 1 1/2

    3:53 1

    Third Circuit-




    Fourth Circuit-




  • How the fuck are you an intermediate lifter in the thumbnail? That looks like a solid advanced natural lifter if not higher (and don’t even mention pump or lighting, the two things you yourself criticise on instagram models). Stop making those thumbnails to bait people into watching the videos thinking “oh if that’s intermediate, then I must really suck at lifting”.

  • Commenting for the algorithm:) Thanks for all the videos! I’m still pretty new to working out so all these beginner workouts are helping a ton. I can’t wait to reach the high level 30 min vids ^_^

  • I started using a belt and it feels super awkward at deadlifts and squats. I feel a more stable core, but I feel like I can’t get to the proper position. Any tip?
    I really enjoy this info.

  • Begginer: 15″ work 15″ rest
    Intermediate: 20″ work 10 rest”
    Advanced: 25″ work 5″ rest
    4 total circuits, if you are an intermediate or an advanced you should repeat one more time the workout.
    Exercise 1-Posterior chain
    Exercise 2-Anterior chain
    Exercise 3-Explosive exercise
    Rest 30″
    Exercise 4 and 5-Correctives exercise
    Rest 30″
    5:25 starts workout
    Good luck!

  • Tip for the people out there doing this workout: get the Tabata Timer app. I programed the Apex circuit in a couple of minutes and you can set the work/rest durations according to your level.

  • Hey if I’m not planning to compete in let’s say 4 years should I just skip the peaking phases and repeat the cyclying again? deload after the last strength phase and then move again into hypertrophy?

  • @Athlean-X I love following your channel as a Fitness Trainer myself. I didn’t think that any shared similar thought processes in the industry. As a Fitness professional, I follow you to double check myself in my own self training, especially since a car accident some years back that left me with complete spinal injuries and weight gain since. But man you are phenomenal! Keep shouting out the good news of real scientific fitness to people! You break myths and point people in the right direction. ����������������

  • had a unlucky accident and hurt my hand so badly 2-3 weeks ago, I was feeling very tired and was on a vacation, plus my hand had 2 stitches that made it completely useless. Now finally I’m doing my first workout as this one, my hand still doesn’t feel ready to do much but this leg workout seemed pretty doable. I don’t know if that 2-3 weeks had anything to do with it but this workout made me sweat like I haven’t in a while…

  • Hello, Jeff! Please, help me. How can I understand that I do this workout enough hard? How can I understand when I have to increase my weight(or time)? Thank you!

  • Izit suitable for girls who wanna slim down their thighs? Im just afraid that it’s gonna build up muscle for my leg. Pls advise! Thanks

  • Hi Chad, thank you. What program do you suggest if one has no interest in competition ut simply wants to get brutally strong in the three big lifts and for functional strength?

  • after the quarantine started and I couldn’t go to the gym anymore, I started training calisthenics, I started following your videos Chris Heria, it has helped me a lot, I have felt a giant evolution. Gratitude, continuous evolution, aloha

  • Great content bro, all these hater I guarantee dont look half as good as your body composition lmao. They probably live in their moms basement lmao. Keep killing it.

  • This workout is fire! The past months i was doing ma’am Arica’s leg workout and my legs improved but after doing your workout my legs got weak already on the second round and I love it! Thanks sir Chris! Btw can you make a video of calf workout? I hope you’ll be able to read this sir! Ty idol ����

  • I’m newly obsessed with your videos and came across your 15 Minute Fat Burning “follow along” video and was so excited to find it. I plan on trying that one another day because today is my leg day. Are there any follow along videos like that for legs/lower body? Thanks!

  • Been watching you for years Omar. You still make me so happy to know that you’re still giving out such good information. Got me through college and after. Just want you to know how much you’ve helped and how much of an impact you’re making! Keep it up bro!

  • In the old days, we worked on a farm…. old farm boys the strongest SOB’s ever. I saw a 90 year old farmer lift a fucking tractor

  • oh man! Jeff i took your Max size program and now that the gyms are closed and i found this. This is THE leg workout that you dont wanna miss! Love from Melbourne OZ.

  • REQUEST: Can you please make a stretching video for all the organs, lymph etc with explenation and duration. Most videos on YT describe or only show one position. I really want to see a full body stretching for organs if possible. Keep up the great work!

  • i did bodybuilding for 3 years now i’m going to become powerlifting. i’m 20 years old and i’m weak do i consider my self us intermidiate or novice: 96 kg weight 185 cm 15 %+ bodyfat naturel lifter best bench 100 kg best squat 130 kg best deadlift 150 kg so which program are best for me

  • I plan to pick a few of these till failure and then replace them with some of the others in this till failure? Is that a good idea? (Rather than timed and thought since he said its good to switch it up every few months)

  • At what point does a beginning start to become more of an intermediate? When the compound-lift focused programs (like 5×5, etc) stop working?

  • Thanks for the workout. Been looking for a weight free way to work my legs. I have several herniated disks and can’t put too much weight on to workout so this is great. Thank you.

  • I just wanted to say Thank You…You guys are Great!!! I have a little request, I’m 49, and love your low impact workouts. My knees can’t take impact, but I can handle a longer workout. Can you do a 1000 calorie low impact for us more mature, but still healthy women. Love you guys!!!

  • I’m huge into working out and the moves are fairly easy compared to what I’m used to, but you do a good job! I can’t believe how much I sweat especially the second time through!!

  • Definitely trying to make the strength gains as a beginner. I’m lagging on the squat since i have mobility issues (mostly dorsiflexion), so the option is box squats but i haven’t found an in-depth of the mechanics and what exactly we’re looking for there, do you have a guide or know the “perfect” execution for them?

  • NEW “FAST ACTION” Q&A Got a question about training that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • What program would fall under the beginner block? Can I buy renaissance periodization’s hypertrophy/strength/peak and run that if my total is below 900lbs?

  • Can I substitute this into your “Perfect Home Workout” (posted March 15)? I’ve made huge progress during lockdown, but after 18 weeks it would be nice to have some new exercises. If so, could you do a similar video for upper body and abs? Or, is it a matter of saying “if it ain’t broke, don’t fix it?!” Thanks so much for all your help, it is very much appreciated.

  • What is the reasoning behind having 1 anterior chain exercise, 2 posterior and not 2 anterior and 1 posterior for example? And then why 1 plyometrics in the middle for kinda cardio benefits? Agility? And the 2 correctives i guess are here to develop muscles that are weak 9n most people and tend to be overlooked? I would really appreciate more insights on this, thank you ��

  • Say you have shitty mobility and can’t get down into a deadlift. Will rdl’s, rdl’s with a pause at the lowest position you can get into and back extensions with a barbell (pete rubish style) work as decent substitutes for deadlifting until mobility magically improves?

    Also how would you count OHPing? I personally prefer ohp over bench for whatever weird reason and want to progress that lift equally as much as bench. Say I follow the 15-30 sets per week per main lift+close accessories, how would I modify that to allow for sufficient recovery for both? Since they both work the triceps and shoulders pretty effectively, should I just count them both as the same type of lift and make them fit the 15-30 set range or maybe increase it to 20-35 sets per week for both lifts and their main accessories?

    Am I making sense?

  • MR jeff can you plese give suggesations on workout routine for a 16 year old teenagers if you reply and take my request i will be very the way thanks for the video

  • I finished it on advanced level and I WAS SCREAMING like hell after I saw Jeff finishing the las exercise. I was that happy to have finished the workout!! THANKS JEFF God bless you

  • To be honest, this is called proper flex and fit body. Whats the point to build up bulk body when we are not flex. Amazing attracting body Chris

  • Man this screwed me up for ages! I hoped on advanced programs on my first few weeks of lifting and basically shot myself in the head with 100 different ideas.

  • Love this workout! Done it two days straight now and can definitely feel it, especially in my butt! I’m sure this is gonna become a regular workout for me.

  • I love your workouts and have been doing them for almost a year now, no not every day and sometimes not for an entire week.  Yikes!  But, as a 63 year old female with some minor knee issues, I did complete this one but found I had some knee pain on some of he squats.  Your suggestions for the older crowd please.  Thanks for all you do.