Name: Playbook - Judd Lienhard - W3/D3 W3/D3 Legs
Uploaded: 2025-11-20T14:14:37.130Z
Duration: 55 min
Description: W3/D3 W3/D3 Legs

Felt really good with this one, the previous weeks really prepared me for gains on this one!

Joey

Frances

Oh my goodness the trap bar jump squat was something else, great challenge and the based sissy squat… what a BURN!!! Thank you Judd!!

Maria

eddie

Zercher felt way easier compared to the last time. Solid, fast workout (compared to others in the program) with good intensity

Victor

Man I can keep up with weight the whole time in this one but the fact you do those lunges with 120lb dumbbells at the end is absolutely nutty.

Park

Michael

Dewey

Good fun. Zercher wave squats hit differently. Enjoyed it 🫶

John

My only regret is I didn't purchase my subscription earlier. 3 weeks in, zero alcohol and down 12 lbs. This program is so incredible.

Matthew

I felt like my muscles were crying at one point ahaha. Great workout.

Siawash

B stance sissy squat banded. Judd will you do a voice over on this one? Not getting it quite right. I know there is good value in this ex. Thanks 🙏

Evette

Maybe one of my favorites so far. Thanks Judd!

Brother.Joshua

Abraham

If your legs aren’t growing you aren’t trying! Shut up and lift!!

Rick Smith

Alex

Gabe

Karolis Strasunskas

Brett Boyer

That might have been the toughest one yet, damn 😅

Johannes

Brandon

Eduardo

Never done trap bar upside down like that. Man, did that ever hit the quads hard

Luke

After last weeks leg blast workout this one felt much easier.

Ray Carman

Christopher

Dusty

Loved this, love doing legs, perfect flow to the WOD will be feeling my the burn long after I leave the gym thank you!

Chris

I’m curious and would like to know a quick justification for placing the exercices where they are and why those exercice choices. I love most of the workouts, thanks!

Olivier

Eddy

This program is diabolical, and I love it. There’s a reason this man walks around looking like quadzilla

Mitchell Bogue

Missing medicine balls at the home gym but a can of paint thinner works great!!

Cody Paul

Great workout , all I needed nothing more..👌

Those lunges ruin me every time 😂 I love it though!

Dylan

Great leg session! just thought it was lacking some hamstring targetted exercises

Phill

I'll definitely feel this tomorrow. Everything is linked together for maximum efficiency. 5/5 🔥

Jean-François (JF)

Legs days are the best day and the toughest !!

Loved it

Kazim Ali

I would appreciate more detailed descriptions for uncommon movements - explaining what these movements are working on.

Joshua

David

Ammar Alsamak

Wow. Best leg day yet. Making gains in a lot of areas.

Jesse

Danny

Shane

Adam

Zercher waves are SO much better with cambered bar and really like the b stance sissy squats. Feels good after all the leg work.

Ryan

1. Assisted Squats with Plie Turnouts: 2 x 6
2. Walking Med Ball Toss to RDL: 2 x 8
3. Goblet Clean to Squats: 3 x 6
4. Trap Bar Jump Squats: 3 x 6
5. Trap Bar Deadlifts: 3 x 5
6. Zercher Wave Squats: 3 x 6
7. Front Foot Elevated Rear Lunges: 2 x 6
8. B Stance Single Leg Banded Sissy Squats: 2 x 6

Setup
- Hold on to a solid very object for balance
- Assume a shoulder width squat stance 

Action
- Slowly squat down to parallel 
- Turn your feet out
- Raise up onto your toes and rotate your knees forward
- Rotate them back out, slowly lower your heels, stand back up and start over

Assisted Squat Holds with Plie Turnouts

Setup 
- Grab medium weight med ball or slam ball

Action
- Take a small step forward and toss the ball straight up
- Catch it and let it pull you down into a staggered stance RDL
- Toss it up, take a step forward and repeat 
- Each leg done once is one rep

Walking Med Ball Toss to RDL

Setup
- Place a heavy dumbbell between your legs and assume a standard squat stance

Action
- Grab the top of the db with both hand and jump it up with your legs
- Then drop under it to catch it and squat it back up 
- Flip your hands to return it to the ground

Goblet Clean to Squats

Setup
- Load a weight that’s about 30% of your max deadlift weight into a trap bar

Action
- Stand up with the bar
- Then lower far enough to jump as high as you can
- Use the landing to load for the next jump

Trap Bar Jump Squats

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

**Note
- This can be done with any squat variation 

Setup
- Assume a shoulder width squat stance

Action
- Slowly lower your hips until the bar rests on your thighs
- Drive up half way and hold for one second 
- Slowly lower back to the bottom position and then forcefully drive to thwart standing position
- That’s one rep

Zercher Wave Squats

Setup
- Grab one heavy but safe dumbbell in each hand
- Stand on a bumper plate or any other stable object 3 to 5 inches high

Action
- Alternate each leg
- Step back so your knee is behind your hip and lunge down
- Keep your weight in your front leg and let your front knee move forward
- Keep your chest forward
- Each leg once is one rep

Front Foot Elevated Rear Lunges

Setup
- Loop a thin band around itself on a solid attachment 
- Step into the band until it is behind you knee
- Put most of your weight on that leg and rotate your other leg out to the side

Action
- Start flat on the working foot
- Slowly lean back as you let your knee travel forward 
- Let your heel be pulled off the ground
- When you are at your full range of motion drive your heel into the ground and stand back up

B Stance Single Leg Banded Sissy Squat

W3/D3 W3/D3 Legs

Dale

Marco

Philip

Program Intro - Watch this first

Interesting and unusually movements . I needed some variations  but over all...great !!

Kfir

Andrew Ager

Audi

W1/D1 W1/D1 Upper

The jumping proves challenging (in my 60s) yet feels sooooo necessary to achieve with good form, as is the speed. Loving this app, Judd, and all the creative pairings. ❤️

Holly

Wow wow and wow.  This stuff is so good I feel like a new human being.

Nagendra Vellanki

Michal

W1/D2 W1/D2 Linear Speed/Power

Filip

Carter

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

Lorenzo

simon

W1/D4 W1/D4 Agility/METCON

This is equivalent to a speed day but for strength.  Dam I feel good!

Awesome work out it test you I’m 53 yrs old and love it.I’m a former power lifter but love this kind of workout.

Joe Wright

W1/D5 W1/D5 Total Body

W2/D1 W2/D1 Upper

Giancarlo

Oh my goodness, that was another fun workout! Thank you!!! It’s so nice to be able to do it at home too, save time and gas

W2/D2 W2/D2 Linear Speed/Power

Rico

W2/D3 W2/D3 Legs

I couldn’t do the jump over the box I was hesitant. I just did the regular jump with lateral jump

Andrew

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

Rachel

W2/D5 W2/D5 Total Body

Breanne

That’s a long one, but the strength building is insane!

W3/D1 W3/D1 Upper

Excellent structure. The movement layout felt very intentional as usual. I felt completely prepared to sprint at the end of the workout!

Blake

Mikko

Killing me smalls! But is all to the good 😎 ✌🏻

W3/D2 W3/D2 Linear Speed/Power

This is my second consecutive program following MM and every freakin’ time I’m impressed and pleasantly surprised at how challenging this agility days are. I’ve never felt more progress in my personal fitness journey more than I have listening, following, and now implementing what Judd teaches. 

One thing I do want to get a grasps on is the rep scheme and how to best calculate the desired reps from Judd’s POV. I’ve listened to Judd on several podcasts and I know he doesn’t necessarily count reps, but for me when I “graduate” from Judd’s programming and construct my own workouts a year from now I want to have realistic expectations on designing my own. I’m all for trial and error, but I’d like to see maybe some additional instruction/tips for those of us trying to be self sufficient once we move on.

matthew smith

Kalle

W3/D4 W3/D4 Agility/METCON

Really enjoyed this workout! Loving the different movements and exercises.

Matt

Solid workout as usual. Had a guy come up mid-workout to ask about a movement pattern I was doing - happily referred him to Judd’s programming. 

The app leaves something to be desired however. For one thing, the rest timer only works intermittently. For several exercises it didn’t come on at all and there seemed to be no way to manually enable it. For the final rowing exercise, the instructions recommend a two minute rest, however only a 30 second timer actually starts when you complete the exercise and you have no way to manually adjust that to the correct time. 

Recommend pushing that product feedback to the dev team.

Jeshua

W3/D5 W3/D5 Total Body

Tony

The best upper body day set! No matter what the day may primarily focus on, this program always incorporates different aspects of your full body. Always engaging 100% of your body. This program along with MM is the best embodiment and representation of the phrase “stay ready so you don’t have to get ready”.

W4/D1 W4/D1 Upper

Simple, yet deceivingly challenging when properly executing the movements. I love these conditioning and agility days. I feel challenged yet rested in between my upper and lower body workout days.

I did W4D1 & D2 back to back. Kicked my asss!!!!

Jordan

W4/D2 W4/D2 Linear Speed/Power

W4/D3 W4/D3 Legs

The built in agility days are deceiving. From the surface they look like calm waters, but still waters run deep 🤣

I combined D5&D4 together! That was insane! Loved it though.

I combined D5&D4 together that was something else!!!

W4/D4 W4/D4 Agility/METCON

Ronny

That was fun and challenging esp the last superset tap shoulders pushups to hold lat pulldown

W3/D3 W3/D3 Legs

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