20 Rep Quad & Hamstring Shock Workout

20 Rep Quad & Hamstring Shock Workout
Can you handle the leg day pain? Let's find out. This is a no holds barred hardcore workout that will forge your budding twigs into mammoth tree trunks, if you dare try it.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
4 weeks
1
45-60 minutes
Barbell, Dumbbells, Machines
Male

Workout Description

Bonus nutrition tips

Can you handle the pain? Let's find out.

This leg workout is designed to test your mettle. It is not complicated, but it is brutally challenging.

Make sure to rest as much as needed between sets, except as noted. Also, start with a conservative but challenging weight per set and add weight when (and if) you can.

If you are having issues getting your legs to respond and grow, then this is a shocker workout you must try. It should be run once every 5 to 7 days max, depending on your recovery abilities.

I highly suggested backing this program with plenty of food and protein. You'll need it, and extra rest, to grow.

Now, go hit the gym...

Leg Workout Notes

Squats - Start with a weight about 50% of your one rep max. Make sure to keep good form during your 20 reppers. Concentrate on maintaining a firm grip on the bar, a tight upper back, and driving your hips forward out of the hole.

Stiff Leg Deadlifts - Keep your knees slightly bent. As you lower the dumbbells, make sure that your lower back remains tight. Keep the dumbbells close to your legs while focusing on driving your hips back as you descend. When completing each rep, lockout by thrusting your hips forward.

Leg Extensions & Leg Curls - Limit rest between sets to exactly 30 seconds.

Leg Press Finisher - This is optional. If you have any energy left after destroying your qauds and hamstrings, slap 2 plates on each side of the leg press and see if you can get to 100 total reps.

If you are able to walk to a computer after completing this workout, please let me know how it went in the comments section below.

Shock Leg Workout
Quads & Hamstrings
Exercise Sets Reps
Squats 2 20
Leg Press 5 20
Hack Squats 2 20
Leg Extensions 5 20
Dumbbell Stiff Leg Deadlifts 2 20
Leg Curls 5 20
Optional Finisher
Exercise Sets Reps
Leg Press 1 100
Calves
Exercise Sets Reps
Standing Calf Machine 3 20
Seated Calf Raise 3 20

 

13 Comments+ Post Comment

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Posted Mon, 05/23/2016 - 14:26
Rasyk

Hi Steve,
Thanks for all your articles and routines.need to clear my doubt (Start with a weight about 50% of your one rep max. Make sure to keep good form during your 20 reppers and total 20 reps or 20x2?)

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Posted Wed, 06/10/2015 - 16:46
Matt

What if you are not able to finish the one rep of 100?

MikeWines's picture
Posted Thu, 06/11/2015 - 09:36
MikeWines

Matt,
Either decrease the weight or work to increase your reps each week.

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Posted Sat, 01/03/2015 - 11:37
Dustin

This will let you no if your legs are in shape. Its been 2days and I can barely walk I did not do the finisher cause my sugar bottomed out.it was a awesome high rep leg day! THANKS MAY I HAVE ANOTHER

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Posted Thu, 11/06/2014 - 15:56
Dennis

Thank you Steve for this one. The gym I am a member at doesn't have a hack squat. the first time i did it couldn't even finish it. since then its gotten better (being able to go further in the routine) but the next day, it feels like i've never worked my legs before. Knees are weak and every step is laborious.
a good pain though!!

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Posted Thu, 10/30/2014 - 09:46
Derek

Steve,

I am still a new lifter, with about a year under my belt. My routine was feeling stale, so I decided to give the leg shock a try. I had to substitute some of the exercises because I workout at home with mainly a barbell (I did bulgarian splits instead of leg press, zercher squats instead of hacks, used barbell romanians, and went with a lighter weight and did 100 squats as the finisher). This being the day after, lets just say you could take the most soreness I've ever felt and magnify it by at least 10 and that's how I feel. It is definitely a shock to the system, and I definitely plan to keep using it! Thanks for sharing!!

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Posted Fri, 09/05/2014 - 10:50
christine

Jesus Lord have mercy on my legs!!!

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Posted Wed, 08/27/2014 - 20:31
Julio

Hey Steve,

Do you recommend 10 lbs every week or should I step up the reps each week?

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Posted Wed, 08/06/2014 - 09:02
MrGF1968

Hi Steve. I have been training on and off for 20 years and I just found this website and have been making gains in size and strength since following your routines. I was wondering if you still do custom diets as this is the area I struggle with most and how much would it cost? Any help you could offer would be greatly appreciated.

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Posted Fri, 07/18/2014 - 12:45
Dave Farr

Steve, just got done with this. It's a love/hate relationship. Enjoyed torturing myself; hated it when it was over. I'm typing from my phone because I can't walk. Nice workout!!!!

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Posted Thu, 07/17/2014 - 11:59
Mike

Hi Steve,
Thanks for all your articles and routines and taking the time to answer questions.
Is there a 1RM weight percentage one should use when Leg Press, Hack Squats as we do for squats?
I also wonder if there is a weight percentage goal for the stiff legged deadlifts, leg extensions and leg curls, or is it more of a focus on however much weight pone can move and hit the rep goals.

Steven's picture
Posted Mon, 07/14/2014 - 20:15
Steven

There is a benefit to pump sets. Some research shows that they can help with growth. They shouldn't be your only tool, but they can be a quality tool in your belt.

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Posted Mon, 07/14/2014 - 17:24
Patrick Lawless

Hi Steve, cool workout. I attempted 10 sets of 20 rep squats with 50% of my max on Sunday, actually did a 50 rep (stopped for a few seconds every few reps towards the finish for some deep breaths) set on the 10th set to finish. The weight felt light throughout but the lactic acid and pump were incredible. I'm thinking about attempting a 100 rep set with the same weight... My question is, is there a benefit to this? I know Tom Platz used to do super high volume squat sets but what sort of % of his max was he using?