Name: Playbook - Judd Lienhard - W4/D3 W4/D3 Legs
Uploaded: 2025-11-20T14:14:37.151Z
Duration: 55 min
Description: W4/D3 W4/D3 Legs

Mikko

Matt

Kalle

Solid leg workout. Finally got the frog Stance deadlifts down!

Frances

BRUTALLY insane!!! Sorry I gave you the finger but I meant it lol thank you Judd!!! I think lol

Maria

The beatings will continue until strength improves.

The movements towards the end are a great finisher.

Victor

eddie

Roni

Good workout, started easy but the superset had me whimpering.

John

Tanner

Can’t believe I just did the most 5RM for both my squats and deadlifts! Didn’t think I had it in me. Consider the mass strength a success 💪🏽

Siawash

Maybe the hardest leg workout I’ve ever done.

Brother.Joshua

Evette

I’m in the gym by myself on a Saturday afternoon and got to push in so hard. I thought man I should have some kind of a passcode for my wife case I kill over! It worked out was pretty tough man not gonna lie, but I push the weight harder than I had since I’ve been doing these for a bit. Appreciate you hope you and your family get some time inn focus in on Sunday Resurrection man everything’s about the resurrection.

Rick Smith

My legs are annihilated, the superset with the leg extension and slam ball jump split squad had me choosing the elevator on my way out 😅

Jayden

Alex

Esteban

Jeff

Josiah

Very challenging, love it 💪🏻
Especially those RDL-Calve-Raises. Never done that before

Johannes

Dusty

Eduardo

Luke

Dang Judd! Legs burnt out and shaky after that one. Loved it!

Ray Carman

Good workout, needs to be advertised as a 90 minute workout.

Bill

The leg extension superset with the med ball lunges was total destruction to my legs

Weight previously scary now moves a lot easier 🪦🙏💪

Chris

Erik

Another killer leg day. Just wondering why I decided to do this at 6am!

R1VAL

Christopher

Really challenging, and very well structured!💪💪

How am I supposed to go mountain biking tommor after the last workouts?

Lewis

Kazim Ali

Jean-François (JF)

Ange

Gavin

Those dumbell single leg RDL are unbelievable! Genius😎

Andy

Dennis

David

Jesse

Shane

Adam

What a workout, legs and body are in bits 😂 MMS 2 has been unbelievable, fastest strongest and fittest I’ve ever been

James

Francisco Javier

Shawn

Good! Didn’t go super heavy, but it still rocked 🦵 😮‍💨

Rudy

1. Supported Slow Lunge: 2 x 4
2. SUPERSET
    - Squat Hold to Front Raise: 2 x 6
    - Squat to Straight Arm Pulldowns: 2 x 6
3. Barbell Box Squat: 4 x 5
4. Frog Stance Deadlift: 3 x 6
5. Single Leg RDLs to Calve Raise: 2 x 8
6. Kettlebell Bulgarian Split Squat with Pause: 2 x 8
7. SUPERSET
    - Leg extensions: 3 x 20
    - Slam Ball Split Jump: 3 x 6
8. Kettlebell Squat Jump with Heel Touch: 3 x 12

Setup
- Assume a wide lunge stance
- Hold something solid with the arm opposite of the forward leg

Action
- Slowly lower your back knee straight to the ground
- Let the front knee come forward 
- Pause at three different joint angles for 5 seconds each

Supported Slow Lunge

- Squat Hold to Front Raise 2 x 6
- Squat to Straight Arm Pulldowns 2 x 6

Setup
- Get into a shoulder width squat stance 
- Hold the towel between your ankles

Action
- Slowly lower into a squat position as you raise  the towel with straight arms
- Hold with your arms parallel to the ground for two seconds then return to the standing position

Squat Hold Front Raise

Setup
- With a medium band, loop it around itself on a secure anchor point about head height
- Place both hands through the band
- Assume a squat stance facing the stack

Action
- Slowly squat down and forcefully drive the edges of the hands to the inside of the knees while pressing out against the band, 
- Hold for three seconds before slowly returning to the top position

Squat to Straight Arm Pulldown Hold

Superset

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell Box Squats

Setup
- Assume a wider than shoulder width stance
- Knees and toes pointed out at 45 degrees
- Grab the bar inside your knees, hands about six inches apart

Action
- With a flat back pull the bar up, keeping it close to your legs
- On the way down push your butt back, let your chest come forward until your at knee level and you feel tension in your glutes and hamstrings
- Then let your knees bend and lower the bar straight down slowly

Frog Stance Deadlifts

Setup
- Place your hand on a waist high support
- The inside leg is on the ground 
- Place light to moderate weight db on the outside knee and hold it in place with the other hand

Action
- Lower slowly into an RDL without letting the db leave the knee
- Use your glutes and hamstrings to extend the hips up, lifting the db with the other knee until it is parallel to the ground 
- Hold for one second
- Then rise up on that toe and hold for another second

Single Leg RDL to Calve Raise

Posture
- Front foot is a far enough out so your back knee is behind your hip bone
- Chest is forward but the back is flat
- Most of your weight shoulder be over your front leg
- Your knee should be  stacked over your ankle

Action
- let the knee go forward as your butt goes back
- sink the back knee straight to the ground
- pause halfway down and hold tension for 2 seconds
- continue down slowly, pausing at the bottom under tension before returning to the top in one fluid motion

Kettlebell Bulgarian Split Squat with Pause

Leg extensions 3 x 20
Slam Ball Split Jump 3 x 6

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

Posture
- Start in a split stance so the back knee is behind the hip
- Weight is mostly on the front foot
- Knee is stacked over toe and in front of the ankle
- Hold the slam ball by the hip of your front leg with the opposite shoulder facing forward 

Action 
- Jumps straight up
- Switch your feet in the air so the opposite foot lands where the other foot was
- Switch the slam ball in mid air

Slam Ball Split Jumps

Setup 
- Grab the kettlebell by the horns 
- Assume a slightly wider than shoulder width stance

Action 
- With a flat back squat down
- Then jump up and bring your feet together at the top
- Hop and jump back down into the bottom of the squat and repeat

Kettlebell Squat Jump with Heel Touch

W4/D3 W4/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

Joey

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

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

W3/D2 W3/D2 Linear Speed/Power

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

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

W3/D3 W3/D3 Legs

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

W3/D4 W3/D4 Agility/METCON

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

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

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

W4/D3 W4/D3 Legs

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