Quad Workout: 20 Sets, 350 Reps

I had the most ridiculous quad workout this morning. Although it was high volume (20 sets with a total of 350 rep!), it wasn’t a very long workout.

High Volume & High Reps

If you’ve been following me for a while, you’re aware that I’m a big believer in high volume for legs. Just doing a couple of sets doesn’t cut it for me. It takes multiple sets to achieve that extreme pump in your quads and make your legs sore.

With that, I’ve also found that my quads respond better to higher rep ranges. And this quad workout was perfect for that. I typically don’t go below 12 reps and I’ll often go up to 20 reps. This pumps more blood into the muscle.

Quad Workout

Now I want to share my quad workout with you. I did this workout just a few hours ago, starting at 4:45 AM. Early mornings have proven to be the best time for my to train.

  • Leg Press
    • 10 sets x 20 reps
  • Leg Extensions
    • 10 sets x 15 reps
  • Seated Calve Machine
    • 10 sets x 15 reps

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As you can see I only performed two exercises for quads. Legs press and leg extensions. I also kept my rest time between sets at about a minute. Two exercises doesn’t sound like much but after you do a total of 350 reps (10 x 20 + 10 x 15 = 350 reps), trust me, you’ll feel it. I also threw in some calves using the same concept.

Quads Only Workout?

You may also ask ‘what about hamstrings?’ I’ve been hitting my hams on back day, which is every Monday. I do deadlifts for back, which also targets your hamstrings. So I’ve been throwing in an exercises or two for hams after training back.

I also want to mention that I usually hit a little quads for the second time of the week on Fridays. Last Friday I did 10 sets of 10 reps for leg extensions.

Train with Passion,


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