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The Killer Leg Day with Dr. Layne Norton

Exercise 1: Deadlift
35 WarmUp sets: Perform a full warmup pyramid
* For your first warmup set, use approximately 45% of the weight you plan to use for the working sets for 45 reps. For your second warmup set, use around 65% of the weight you plan to use for the working sets for 34 reps. For your third warmup set, use about 85% of the weight you plan to use for the working sets for 12 reps.
1 Working Set x 2 reps @ RPE 78

Exercise 2: Pendulum Squat (or Hack Squat)
24 WarmUp sets x 25 reps (gradually add weight)
1 Working Set x 810 reps @ RPE 910

Exercise 3: GluteHam Raise
3 sets x 810 reps

Exercise 4: Leg Extension
3 sets x 1012 reps

Exercise 5: Leg Press Toe Press
3 sets x 1215 reps



0:00 Intro
1:07 WarmUp Drills
1:46 Exercise 1
9:53 Exercise 2
12:51 Exercise 3
14:57 Exercise 4
16:38 Exercise 5



Filmed by Matt Dziadecki:   / dziadecki  
Editing by Jeff Nippard

Music by Bankrupt Beats:
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In this video I’m training legs with Dr. Layne Norton. Layne was actually my first ever sciencebased coach! He coached me to a Canadian national gold medal in natural bodybuilding and he’s the person who convinced me that you don’t actually need to “eat clean” to get shredded as long as you hit your macros, that cutting water before a bodybuilding competition is dangerous and ineffective, and that you can combine powerlifting and bodybuilding successfully. I don’t think it’s a stretch to say that everything I know about training and nutrition can be traced back to Layne Norton.

Layne is himself, an absolute monster. He’s both a professional natural bodybuilder AND a worldclass powerlifter. He won US nationals twice and even took home a gold medal at Worlds for his 668 lb squat, at 205 lbs bodyweight. He also does a lot of myth busting about nutrition and training on popular podcasts and in the media. This is the leg day workout we did together while he was visiting Ontario, Canada!



About me: I'm a Canadian natural pro bodybuilder and internationallyqualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drugfree. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).



Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.