Quads and Hams Leg Day

Jason’s Quads and Hams Leg Day

Leg Extensions

I couldn’t think of a creative name for today’s leg workout but wanted to post it because it’s indeed worthy of posting. Most of you know my leg day is every Wednesday (has been for a while now). And that’s the one day I have a training partner (Big Mike). Big Mike was sick last week and missed leg day so he felt he needed to really pound legs hard today to make up for it. That’s exactly what we did.

I always train legs with higher volume than other body parts. I also use higher rep ranges for legs. I feel like my quads and hams respond better to high reps as opposed to moving a ton of weight for a few reps. My legs also seem to respond better to high volume.

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Leg Day Workout

Leg Press: 5 sets x 20 reps (10 regular width, 10 with feet closer together)

Squat Machine: 5 sets x 12-15 reps

Seated Leg Curls: 5 sets x 15-20 reps

Standing Leg Curls: 5 sets x 12-15 reps

Leg Extensions: 5 sets x 15-20 reps


We’ve been using this same technique for leg press about every other leg workout. We’ll do 10 reps with a normal foot width immediately followed by 10 more reps with our feet closer together. Doing any type of squat or pressing movement with your feet closer together seems to hit the outer sweep of your quads more. This is an area of my legs I need to bring up.

Everything else was straight sets, with high volume and higher reps. Normally we’ll only do four sets for the last several leg exercises but we decided to do five today for some reason. As you can see, the reps never fall below 12. Most of the time, they’re closer to 15 and 20 reps. We also hit some calves at the end of our leg workout. I rode the stationary bike for about 20 minutes and called it a day.

Train with Passion,


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