The Jujimufu Leg Workout | The Ultimate Guide!


Are you curious how Jujimufu trains his legs? Do you want to know his secrets for building massive quads and hamstrings, and a huge squat and deadlift? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Jujimufu trains his legs for size and strength.

Jujimufu Stats

  • Age: 35 years old
  • Height: 5 feet 11 inches
  • Weight: 235 pounds
  • Real Name: Jon Call
  • Cooler Than You: Yes

Jujimufu trains his legs once per week on their own separate training day. Unlike a lot of bodybuilders, Jujimufu likes to train his quads and hamstrings together in the same workout.

He says training these body parts together saves time and gives you a massive pump in your legs, which can only mean more muscle growth.

Here is a science-based leg workout that Jujimufu performed with “the bodybuilding yoga” Ben Pakulski. Check it out:

Jujimufu Leg Workout #1

  • Exercise #1: Lying leg curl, 5 sets of 5 reps**
  • Exercise #2: Machine hack squat, 4 sets of 8-15 reps
  • Exercise #3: Machine leg extension, 4 sets of 8-15 reps****
  • Exercise #4: Horizontal leg press with bands, 4 sets of 8-15 reps
  • Exercise #5: Glute ham raise, 4 sets of 8-15 reps

**Perform each rep with a 3/0/1/2 tempo. Lower the weight over 3 seconds, pause for 0 seconds in the bottom position, lift the weight over 1 second and pause for 2 seconds in the top position.

****On your last set train to failure and then perform several forced reps with the help of a training partner.

Here is the training video for this workout:

Ben Pakulski is known as one of the smartest bodybuilding coaches in the world. He designed this leg workout to help Jujimufu overload his legs while minimizing the risk of injury. Jujimufu starts off this workout with 5 heavy sets of leg curls.

“I’ve done 5 sets of 5 reps on squats, I’ve done 5 sets of 5 reps on deadlifts… but 5 sets of 5 reps on leg curls? Is that a thing now?”

He also uses a 3/0/1/2 tempo on every rep. In other words, he lowered the weight over 3 seconds, lifted the weight over 1 second and performed a 2 second isometric pause in the top part of the exercise.

It looks like Ben Pakulski read my article “Tempo Training: The Ultimate Guide!

Haha just kidding. Ben Pakulski has trained with Charles Poliquin, which is probably where he picked up this trick.

Varying the tempo of your exercises over time is another great way to stimulate strength gains. The scientific literature and real-world experience clearly shows that varying your tempo for each exercise results in greater and faster strength / size gains than using the same tempo over and over and over.

So why haven’t more bodybuilding coaches caught on to this yet? I mean, don’t people want to get optimal results from their workouts? But I digress…

Next up Jujimufu performs some heavy sets on the hack squat machine. Ben Pakulski actually has Jujimufu squat with a wedge under his heels. This changes the mechanical positioning of the exercise so you can hit your quads harder and squat with a more upright posture.

Here is B-Pak breaking it down for us:

“When we use a wedge on a squat or a hack squat, the simplest way to think of it is we’re changing the length of the levers. Think of your body as a lever system.

The distance from your hips to your knees is going to determine how you squat. If someone has a short femur, they can squat really upright. Someone with a long femur is going to be leaning forward.

So for anyone with a longer femur, if you put a slight wedge underneath their knees, you put the quads in a stronger mechanical position. It also compensates for a lack of ankle mobility.”

Finally Jujimufu finishes the workout with leg extensions, unilateral leg presses and glute ham raises. Here is another one of Jujimufu’s science-based leg workouts. This one was performed in his home gym with some of his bodybuilding friends, including Antoine Vaillant. Check it out:

Jujimufu Leg Workout #2

  • Exercise #1: Lying leg curls, 4 sets of 8-15 reps**
  • Exercise #2: 45 degree leg press, 4 sets of 8-15 reps****
  • Exercise #3: Pendulum squat, 4 sets of 8-15 reps******
  • Exercise #4: Leg extension machine, 4 sets of 8-15 reps********
  • Exercise #5: Walking DB lunges, 4 sets of 8-15 reps

**On your last set train to failure, then perform several partial reps in the stretched position.

****On the last set train to failure, then perform 2-3 extra reps where you push on your knees during the concentric range to perform the lift.

******On the last set train to failure, then perform a double drop set.

********On the last set perform a DC-style rest-pause set. Train to failure, rest 20-30 seconds, train to failure a second time, rest 20-30 seconds, train to failure a 3rd time, done.

Here is the training video:

Jujimufu says this workout was based on the programming that John Meadows uses in his Mountain Dog workouts.

Jujimufu starts the workout with some leg curls. Rather than performing several heavy sets, he warms up and then performs a brutal drop set for his one working set.

Next Jujimufu moves onto the 45 degree leg press. For this exercise Jujimufu performs some forced reps – he trains to failure, then pushes on his knees with his hands to bust out several extra repetitions.

“This is what I’ve been doing on the vertical leg press and it’s been working awesome, I really like it. It hits my quad in a different way.

You go to failure on the leg press, and then when you fail, you push up on your knees just enough to lift the weight to the top, and then slowly lower the weight down on the eccentric, and then do that 2 more times.”

Next Jujimufu performed some pendulum squats and leg extensions. On the leg extensions Jujimufu used the rest-pause technique, as popularized by Dante Trudel with his DC Training program.

Here is Jujimufu’s training partner describing this technique:

“What I like to do on these, and other isolation exercises, is rest-pause. Id o it for upper body stuff as well. I like to hit 10-15 reps on the first set.

You want to fail, rest 10-15 seconds, fail again, rest 10-15 seconds and fail a third time. It’s a triple-rest pause set.”

Finally Jujimufu finished the workout with walking lunges. Jujimufu says that these Mountain Dog inspired workouts have given him incredible results recently.

Speaking of Mountain Dog leg workouts, here is a workout that Jujimufu performed with John Meadows himself. Here is Jujimufu talking about their plan for the workout:

“We’re going to start off with a good top set or two of safety bar squats. This was half of my idea. Then John’s going to take me through whatever the hell he can come up with to make me not want to workout with him ever again!”

Check it out:

Jujimufu Leg Workout #3

  • Exercise #1: Spider bar squat, 4 sets of 8 reps
  • Exercise #2: Horizontal leg press, 4 sets of 10-12 reps
  • Exercise #3: Pendulum squat, 4 sets of 8 reps**
  • Exercise #4: Walking trap bar lunge, 4 sets of 10-12 reps

**On the last set perform a cluster set. Perform a hard set of 8 reps, rest 20 seconds, train to near-failure again, rest 20 seconds, train to near-failure, done!

Here is the training video:

For this workout Jujimufu didn’t perform any real hamstrings work. He performed some leg extensions and leg curls at the start of the workout, but these were just warm up sets to get his legs ready for the heavy squatting.

John Meadows says that even when he performs his heavy squat workouts, he doesn’t like to jump right into squatting. Instead he likes to warm up his knees with leg curls and perhaps one more exercise.

“We’re just doing 4 sets to warm up for our squats. I absolutely do not like to squat without any blood in my quads or hamstrings in particular.”

During the workout Jujimufu asked John why he still squats, even though he is almost 50 years old. Here is John’s answer:

“I feel like I get a lot of mechanical tension and compression with squats and I just can’t get that out of a machine exercise. The spider bar and other pieces of equipment like this let me continue to train the squat.”

After squatting Jujimufu performed three other exercises for his quads: the horizontal leg press, pendulum squats and walking trap bar lunges. This is one of the rare instances where Jujimufu trained his quads without doing any major exercises for his hamstrings.

And now for something completely different! Jujimufu recently teamed up with John Meadows’ long-time training partner Dave Tate. Their mission? To perform the most brutal, painful, diabolical Mountain Dog leg workout of all time!

This workout is for entertainment purposes only. Don’t say I didn’t warn you!

Jujimufu’s EliteFTS Leg Workout From Hell!

  • Exercise #1: Seated leg curl, 4 sets of 6-12 reps*
  • Exercise #2: 45 degree leg press with bands, 4 sets of 8-20 reps**
  • Exercise #3: Safety squat bar squat with chains, 4 sets of 5-10 reps***
  • Exercise #4: Machine hack squat with reverse bands, 4 sets of 8-20 reps****
  • Exercise #5: Machine leg extension, 4 sets of 8-20 reps*****
  • Exercise #6: Stationary lunge with chains, 3 sets of 6 reps******
  • Exercise #7: Machine sissy squat, 3 sets of 21 reps*******
  • Exercise #8: Kneeling leg curl, 3 sets of 8-15 reps
  • Exercise #9: Lying leg curl, 3 sets of 8-15 reps********
  • Exercise #10: Dumbbell stiff legged deadlift, 3 sets of 8-15 reps*********

*On the last set train to failure, then perform several forced reps with 1-3 seconds of manual overpressure in the stretched position on each rep, then perform over 9,000 partial reps in the stretched position to further fatigue the hamstrings.

**On your last set perform a cluster set. Perform 5 reps, pause for 10 seconds near lockout, perform 5 more reps, pause for 5 seconds near lockout perform 5 more reps, done! Have your training partners perform forced reps as needed to complete all 15 reps.

***On your last set perform a triple drop set. Train to failure with 3 sets of chains, then train to failure with 2 sets of chains, then trian to failure with 1 set of chains, then train to failure with straight weight. Rest 0 seconds in between attempts.

****On your last set train to failure, then perform a 10-second iso-hold near the top position while your training partners add extra manual resistance to the machine.

*****On your last set use the tempo contrast method. Perform 2 regular reps, then 1 rep with an ultra-slow tempo on the way up and on the way down.

******On all 3 sets perform 6 reps, then perform a 6-second iso-hold near the bottom position, then drop a chain and repeat, then drop a chain and repeat, then drop a chain and repeat, done!

*******On your last working set perform 7 full range of motion reps, then perform 7 partial reps in the bottom position, then perform 7 partial reps in the top position

********On your last working set perform 8 reps to failure, then raise the chest piece 3 inches and perform another 8 reps (with forced reps as needed to reach 8), then raise the chest piece 3 inches and perform 10 partial reps in the bottom position, then perform 1 eccentric-only rep with the help of a spotter.

*********On your last working set perform a double drop set.

Here are the timestamps: exercise #1, exercise #2, exercise #3, exercise #4, exercise #5, exercise #6, exercise #7, exercise #8, exercise #9, exercise #10, exercise #11

Here is the full training video:

Talk about an intense leg workout! Jujimufu performed 11 different exercises for his quads and hamstrings. To make things even more challenging, Dave Tate throws in a different high-intensity technique on the last set of every single exercise.

Dave Tate used drop sets, partial reps, eccentric reps, iso-holds and many other techniques to create as much muscle damage as possible. Here is Dave Tate talking about his plans for Jujimufu at the start of the workout:

“I like training past failure, as you’re going to find out here soon enough. Especially for hypertrophy stuff. Even for a strength athlete, instead of doing 4 sets for an accessory exercise, how about taking 2 sets closer to failure?”

If your goal is to end up in the hospital then I strongly recommend you give Jujimufu’s EliteFTS leg workout from hell a shot!

Conclusion | The Jujimufu Leg Workout!

Jujimufu is known for his incredible upper back and shoulder development. However, he also has some impressive quad and hamstrings development. Jujimufu trains his legs once per week on their own separate training day.

He usually starts his leg workout with leg curls, before moving onto his heavier quadriceps exercises like squats, leg presses, leg extensions and lunges.

If you respond well to high-volume leg workouts then you have to give Jujimufu’s leg program a shot. It may be just what you need to take your training to the next level.

“Too many tricksters beat themselves up over not being able to do tricks they don’t want to do, to impress tricksters they don’t relate to.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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