Leg Carnage: Superset Quad & Hamstring Workout

Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse hacks.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
3 weeks
1
30-60 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

This leg bashing approach came to me while day dreaming. I was sitting at my desk thinking of leg day, trying to find a way to destroy my legs while saving my lower back some wear and tear. (It was hurting slightly from a recent doubles PR.)

The first thing that came to my mind was paused squats. They are brutal, but require a little lighter weight than conventional squatting. Feeling devious, and wanting to find a way to make myself crawl out of the gym, I asked a very important question...

What if I were to superset paused squats with goblet squats?

It was here that this superset workout took form.

Consider this leg routine a shocker. I wouldn't run it for weeks on end, but it should do the trick if you need a change and want to make your legs beg for mercy.

Exercises are presented in supersetted pairs. Rest as long as you need between supersets.

If you try this leg workout, please let me know what you think in the comments section below. I'd love to hear about the pain and DOMS you experienced.

Leg Carnage Workout
Quads & Hamstrings
Exercise Sets Reps
Superset:    
Paused Squats 4 8
Goblet Squats 4 10
     
Superset:    
Leg Press 4 20
Dumbbell Lunge (8 reps each leg) 4 8
     
Superset:    
Hack Squats 4 10
Reverse Hack Squats 4 10
     
Superset:    
Leg Curls 4 15
Dumbbell Stiff Leg Deadlift 4 8

9 Comments+ Post Comment

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Posted Tue, 03/17/2020 - 13:59
Terry

Hi Steve
After seeing your background of powerlifting and building i see why i wanted to try this. I needed a 'shocker' as I get tired of usual fulll squat workout. I'm an older powerlifter who did a few bodybuilding contests but still love to lift heavy. I'm 56 as of March 12. This had me breathing pretty good and sweating. I still tried to go heavy with the pause squats and did an extra warm up set which caused me to get blown sooner. Thanks for the work out!

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Posted Tue, 10/29/2019 - 13:00
Tyler

One of the best leg workouts iv'e ever done! Immediately was sore! I only took like 30 second breaks so It was a great cardio workout too!

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Posted Sun, 12/03/2017 - 22:05
Alynn

I did this workout with my training partner last week, and we are definitely feeling it still! It was brutal, but it felt great. Thanks for the workout. (side note, we substituted for hack squats). Leg carnage is a perfect title!

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Posted Tue, 07/01/2014 - 06:57
Dee

Steve!

You've already mentioned that regular squats can replace the hack squat. What do I superset it with? Front and back squats?

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Posted Tue, 07/01/2014 - 03:58
Daniel

Looks like a great workout, I'll have to try it come leg day.

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Posted Sat, 06/28/2014 - 19:39
gabriel leasure

Hi steve Im just wondering what a goblet squat is sorry for my nube ness

Steven's picture
Posted Mon, 06/30/2014 - 08:12
Steven

Hi Gabriel,

You hold a dumbbell against your chest in a safe manner and squat. It's like a front squat holding a dumbbell at your chest.

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Posted Wed, 06/25/2014 - 10:16
Declan

Hi Steve, I don't have a question regarding the article (workout looks brutal by the way!) but next to your photo it says that you're training for an over-50 raw world record and I notice it's said that for a while. Have you done it yet??...

Steven's picture
Posted Wed, 06/25/2014 - 11:43
Steven

Hi Declan.

I still have a few years to go until I hit the age of 50, but that is still my goal.