Jeff Nippard coached leg day
Leg press, Romanian deadlifts, a leg-extension and curl pairing, lunges and calf raises.
- Format
- Training week
- Source
- Public video description
The routine
- Hoist leg press4 x 10 to 12Source wording: 1. Hoist Leg Press: 4 sets of 10-12 repsSource wording: 2. Romanian Dumbbell Deadlift: 4 sets of 12-15 repsHoist leg press: sourceRomanian dumbbell deadlift: sourceRomanian dumbbell deadlift4 x 12 to 15
Superset
SupersetLeg extension3 x 20Source wording: 3a. Leg Extension: 3 sets of 20 repsSource wording: 3b. Seated Leg Curl: 3 sets of 20 reps (superset)Leg extension: sourceSeated leg curl: sourceSeated leg curl3 x 20- Walking lunge3 x 20
20 total strides per set.
Source wording: 4. Walking Lunge: 3 sets of 20 total stridesSource wording: 5. Standing Calf Raise: 4 sets of 12-15 repsWalking lunge: sourceStanding calf raise: sourceStanding calf raise4 x 12 to 15
The routine comes from The creator’s public YouTube description. Exercise names and prescriptions are transcribed below; no paid program was accessed.. Watch the video for how each lift is done.
How the session is built
- Pair the leg extension and seated leg curl as the source’s 3a and 3b superset.
- Walking-lunge reps are total strides, not 20 on each leg.
Who it suits
Lifters familiar with the listed exercises who can judge the effort and equipment requirements of this routine.
Run it in Zurge
- Save it as a routine, supersets included
- Last time's weight beside every set
- Rest timer between sets
Swaps if you lack the gear
| Problem | Do this instead |
|---|
Swaps and the notes on how the session is built are ours, not Jeff Nippard's.
Questions
Is this a complete paid program?
This page covers only the routine freely published in the video description. It does not reproduce a paid program or add unlisted progression rules.
More from Jeff Nippard
The video belongs to Jeff Nippard and is embedded from YouTube. Zurge is not affiliated with or endorsed by Jeff Nippard. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.