Last Update On April 6, 2012
The Big Quads Routine
by Rusi
The key to success on this program and pretty much all others as well is to keep adding weighg to the main exercises and eating at calorie surplus in order to gain weight. You can use this program as a main one if you want to focus on lower-body for a certain period of time or as main routine as well.
The routine includes the exercises which in my opinion will build your quadriceps, hamstrings and glutes the fastest. There is need for movements like lunges, hack squats, leg extensions, front squats, Zercher squats, Sumo squats and other stuff.
The exercises we are going to focus on are: back squats, leg presses and deadlifts. No need for epic introduction. Let's get to it unless you like looking like a gorilla...Ok?
Monday
Olympic Squat - 10 x 3;
This is a close stance Olympic or high-bar back squat - one of the best exercises for the quadriceps, if not the best on earth. The squat should be done deep - below parallel. No partials here. All 10 sets are done with the same weight. At the beginning rest 1-2 mins between sets and as the weight gets heavy increase the rest to 5 minutes but no more.
Upper body work
Example: Incline/Flat Bench press - 5x5
Note: You can do this on another day.
Done
Tuesday
Rest
Wednesday
Rest
Thursday
Heavy Conventional Deadlift - 8 x 3; (the conventional is better than sumo for hamstring “damage” and build the back much more than an RDL)
Leg press - 3-4 sets of 6-10 reps;
Optional for ADVANCED trainees
Leg curls - 3-4 sets of 6-10
Upper body work - 1-3 exercises
Example: Pull-ups - 3x5, Dips 3x5
Note: You can do this on another day.
Skip this if you are too sore from the leg press and the deadlift.
Friday + Satruday + Sunday = Rest
Progression
The deadlift and the squat follow the progression explained in the Rookie Strength Routine article. For the leg press and the leg curl you can use the repetition method which is also explained in the Rookie Strength Routine article.
You might also like...
