Quads and Hams

Quads N’ Hams Workout

Big Quads Leg ExtensionsTo everyone else today is hump day but to me Wednesday is leg day. I always train both quads and hamstrings on leg day (although in the past I’ve separated them a few times). Often times I’ll train quads first then work my hamstrings.┬áBut I’m specifically calling this ‘Quads n’ Hams’ because I’m alternating quads with hams every exercise.

This leg workout is another high volume workout. I’m a firm believer in a lotta volume, sets, and reps for legs. I know some guys that train legs heavy and I’m not saying go light. But I like to use weights I can get at least 12 reps with or at least 10 extremely strict reps. If I’m doing a rest-pause set or superset my reps may be lower towards the end (which on those types of sets your total reps are going to be up there anyway, if that makes sense).

Quads and Hamstrings Workout

Leg Press: 8 sets x 15-20 reps

– superset with – Leg Press/Feet Close: 8 sets x 8-10 reps

Lying Leg Curls: 4 sets x 12 reps

Machine Squats: 4 sets x 10 reps

Seated Leg Curls: 4 sets x 12 reps

Leg Extensions: 4 sets x 12 reps

My leg day partner and I usually put a lot of emphasis on leg presses. We both have bad lower backs and that seems to be the best leg exercise for us so we make the most of it. As you can see we’re hitting a lot of sets and to add to that, we’re supersetting these as well. ┬áThe first part of the set we went for 15-20 reps using s standard foot position on the leg press machine. We then did a superset with the same weight with our feet close together for 8-10 reps. We did a total of 8 supersets (so really, 16 sets) and used the pyramid method going up in weight each set then coming back down.

The rest of the leg workout was fairly standard with straights sets going for 12 reps on everything, give or take a little. And the focal point of this leg workout is alternating quads exercises and hamstring exercises. I feel like this give the quads and hams an equal, well-rounded pump.

Train with Passion,



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