High Rep Quad-Focused Workout
I’m calling this my quad blast workout because there’s an extreme focus high volume and reps for my quads. Where as I did a full leg workout yesterday my main goal was to get an extreme quad pump. As most of you know I’m training legs twice a week now, on Tuesdays and Fridays. I don’t really have a scheduled routine for these leg workouts but I make sure each one is different. For example, I started out blasting hamstrings first for one of my leg workouts last week. I train both quads and hamstrings with intensity but at times I may put more emphasis on a particular muscle. Yesterday was indeed quads, with extra attention on the outer sweep.
Although I said this workout was quad-focused, I’m posting my full leg workout. I also did a decent amount of volume for hamstrings. But after all the reps I had performed from leg press and hack squats, my hamstrings were a little fried by the time I got to them. I also hit some calves at the end as I usually do. So here’s the full leg workout below.
Full High Volume-High Rep Leg Workout
Leg Extensions: 5 sets x 20 reps
Leg Press: 5 sets x 30 reps
Hack Squats: 4 sets x 15 reps
One-Leg Leg Extensions: 5 sets x 20 reps
Stiff-Leg Deadlifts: 3 sets x 15 reps
Seated Leg Curls: 5 sets x 15 reps
Lying Leg Curls: 5 sets x 15 reps
Donkey Calve Raises: 5 sets x 15 reps
Standing Calve Raises: 5 sets x 20 reps
Although I’ve been going a little heavier on some of my leg workouts now and then, I still stick to higher rep ranges overall for quads and hams. I feel like I get better results from high reps as far as muscle growth and shape go. Rarely will you see me go below 12 reps for legs. Every now and then I may go as low as 8 reps if I’m doing heavy hack squats. The 15 to 20 rep range seems to be the norm for me though when it comes to training quads and hams. Another note for this leg workout is I placed my feet closer together for leg press and hack squats to hit that outer quad sweep.
Something else worth mentioning is you’ll never see me do anything crazy for legs. I stick to basic leg exercises that are proven to work the muscle. I will however switch up the techniques I use. Sometimes I may superset and other times I may pick an exercise to do rest-pause sets. It’s all about intensity and working the muscle to exhaustion. For this particular leg workout I stuck with straight sets. Of course high reps can be considered a technique as well.
Stay tuned for more leg workouts. Since I’m training legs twice a week I’ll be prone to post for of these workouts.
Train with Passion,