21 Set Quad Workout

Jason’s 21 Set Workout for Quads

SquatsI trained both quads and hamstrings this morning (and calves) but my focus was mainly quads. My 2nd leg workout of the week, Friday, will have more emphasis on hamstrings. There’s not anything super special about this leg workout; it’s basic leg exercises with a lotta sets and reps but no extreme high reps today.

My main exercise this morning was squats. I just started doing these again last week after not having done them for well over a year. Most of you know I have lower back issues. But the key is I’m not going over 225 lbs on squats and I’m using strict, controlled reps. I keep my quads and glutes flexed throughout each rep. This keeps tension off my lower back.


Full Leg Workout – 21 Sets for Quads


Leg Extensions: 7 sets x 20 reps

Squats: 4 sets x 10 reps

Leg Press: 4 sets x 15 reps

One-Leg Leg Press: 3 sets x 12 reps

One-Leg Leg Extensions: 3 sets x 12 reps


Seated Leg Curls: 4 sets x 12 reps

Lying Leg Curls:  4 sets x 12 reps


Seated Calve Raise Machine: 4 sets x 15 reps

Donkey Calve Raise Machine: 4 sets x 15 reps

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I’ve been doing mostly straight sets lately for legs. For a while I was doing a lot of supersets and rest-pause sets. I’ll probably get back to using different techniques soon but I’ve been focusing more on working the muscle throughout each rep by keeping constant tension on the muscle. The goal is to force my quads and hamstrings to grow through exhausting the muscle, and controlled reps with constant tension on the muscle will do just that.

I’m happy to be doing squats again. It’s something I said I’d never do after the last time I hurt my lower back. But again, I’m not going super heavy and I’m keeping strict form with controlled reps. If I’m not feeling 100% that day, I won’t do them, plain and simple. And if I start feeling my lower back tighten up I’ll stop. Like this morning, I wanted to do a 5th set of squats but I just felt it was better to be done, so I moved on to my next leg exercise.

Train with Passion,


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