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Quad Destroyer: 10 Sets Of Squats Workout

Quad Destroyer: 10 Sets Of Squats Workout

Average: 3.6 (9 votes)
3.6 5 9
This is a specialization workout for lifters with lagging quads. It can be performed in an ongoing manner, and features 2 intense weeks followed by a deload week.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
  1. BCAA Intra-Workout
  2. Pre Workout Supplement
  3. Essential Fatty Acids

Workout Description

This is a specialization workout meant to help bring up your lagging quadriceps. I recommend performing it only once per week, and it two weeks as follows:

  • Week 1 - 10 Sets of Squats Workout
  • Week 2 - 10 Sets of Squats Workout
  • Week 3 - 3 Sets of Squats Workout

As you can see, week 3 is a much lighter week. It is meant to be used as a working deload.

10 Sets of Squats

The 10 sets of squats are performed using the following set and rep scheme:

  • 1 set - Work up to a heavy triple (3 rep set).
  • 3 sets - Drop the weight 10% and perform 3 sets of 5 reps.
  • 3 sets - Drop the weight an additional 10% and perform 3 sets of 8 reps.
  • 3 sets - Drop the weight an additional 10% and perform 3 sets of 10-12 reps.

This is going to feel brutal. Rest as long as needed between sets and stay hydrated.

Squat Warmup Sets

I recommend a controlled warmup, building up in weight similar to the following before your first set:

  • Bar x 10-15 reps
  • 135 x 3-5 reps
  • 225 x 1-3 reps

From here build up in sets by a factor of 10% of your one rep max until you reach your heavy triple. Then follow the program as detailed.

Quads Workout
Weeks 1 & 2
Exercise Sets Reps
Squat 10 3, 5, 8, 10-12
Leg Press 3 20
Walking Dumbbell Lunge 3 10
Quads Workout
Week 3
Exercise Sets Reps
Squat 3 8-10
Leg Press 3 10-15
Walking Dumbbell Lunge 3 10

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    Average: 3.6 (9 votes)
  • About The Author
    Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.
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Comments (9)

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muhammad naeem
Posted Sat, 06/15/2013 - 05:05

a good site

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Samsam
Posted Sun, 06/23/2013 - 02:47

I am squatting for almost 4 months now I think... and I just started weight lifting this year 2013... I can squat for up to 170 lbs. only... and I sometimes sacrifice a little bit of my form with the max level of 170 lbs. Am I in a bad progress or what?

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jason
Posted Tue, 06/25/2013 - 00:57

form is crucial to a workout. but like most bodybuilders, it all depends on your genetics wether or not you grow. but 170 is not alot if you have been squating for 4 months. point being, try squatting heavier weight and less reps. (3 reps of maybe 200 or 190). that will build mass and strength in about 3 to 4 weeks.

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STANLEY
Posted Wed, 08/28/2013 - 12:21

less reps more weight squat 4 to 5 sets leg press 4 to 5 sets dumbell lunges 4 to 5 sets I go heavy squats 3 to 10 reps start out with 8 to 10 rep weight leg press is 6 to 12 reps 12 to 15 lenges go heavy but stay safe and keep good form

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Big O
Posted Mon, 07/01/2013 - 10:01

What does the heavy triple consist of? and is it part of the 10 sets?

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Tom
Posted Mon, 07/01/2013 - 13:02

I was wondering I need to work on strengthening my calfs as well is it ok to add calf exercises to the routine?

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STANLEY
Posted Wed, 08/28/2013 - 12:03

hay my name is stan I do calfs with legs standing calf raises with calfs on the leg press to 3rd I do seated calfs keep a eye on calfs thay will grow fast hope I could help

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Tom
Posted Wed, 07/03/2013 - 09:54

Also can deadlift be included in the workout or will that be too much?

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STANLEY
Posted Wed, 08/28/2013 - 12:06

you can would onley do it 1 time a week with back

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