Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration3 weeks
- Days Per Week1
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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 |
9 Comments
Also can deadlift be included in the workout or will that be too much?
you can would onley do it 1 time a week with back
I was wondering I need to work on strengthening my calfs as well is it ok to add calf exercises to the routine?
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
What does the heavy triple consist of? and is it part of the 10 sets?
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?
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.
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
a good site