Jason’s Quads and Hams Builder Workout
I’m a day behind on this but I wanted to make sure I got this week’s leg workout posted. I called it my Quads and Hams Builder Workout because it’s really a basic mass builder for legs. And I’m targeting the hamstrings just as much as quads. Though your quads make up the most of your leg development you still need to focus on building your hamstrings. Lacking hamstrings will make you look funny from certain angles.
Leg Extensions (wamr ups): 3 sets x 15 reps
Hack Squats: 4 sets x 8-12 reps
Leg Press: 4 sets x 12 reps
Leg Extensions: 3 sets x 12
Seated Leg Curls: 3 sets x 12 reps
Standing Leg Curls: 3 sets x 12 reps
Stiff Leg Deadlifts: 3 sets x 12 reps
This leg workout is well-rounded in hitting both quads and hamstring with an adequate amount of volume (especially for hams). I also went a little heavier than I normally do on hack squats. I’m an advocate of higher rep ranges for legs and I seem to get more out of reps over 12. But I also like to go a little heavier every now and then on an exercise or two for legs. I also think stiff leg deadlifts are one of the best exercises for hamstrings if you can learn to let your hams do all the work.
I hit a one exercise for calves at the end of my leg workout and called it a day. This is a very simple workout for quads and hams but it’s extremely effective if you train intense. You can substitute hack squats for regular free weight squats if you prefer.
Train with Passion,