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WE SH IP TO ALGERI A VIE W D E TAILS

Quad Destroyer: 10 Sets Of Squats

Workout

This is a specialization workout for lifters with lagging quads. It

can be performed in an ongoing manner, and features 2
intense weeks followed by a deload week.

Workout Summary

Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Intermediate

Program Duration 3 weeks

Days Per Week 1

Time Per Workout 45-60 minutes

Equipment Required Barbell, Dumbbells, Machines

Target Gender Male & Female

Recommended Supplements
 BCAA Intra-Workout, Pre Workout
Supplement, Essential Fatty Acids

Author Max Riley

Workout PDF Download Workout

Workout Description
This is a specialization workout meant to help bring up your lagging quadriceps. I
recommend performing it only once per week, and it two weeks as follows:

Week 1 - 10 Sets of Squats Workout

Week 2 - 10 Sets of Squats Workout
Week 3 - 3 Sets of Squats Workout

As you can see, week 3 is a much lighter week. It is meant to be used as a working
deload.

10 Sets of Squats
The 10 sets of squats are performed using the following set and rep scheme:

1 set - Work up to a heavy triple (3 rep set).

3 sets - Drop the weight 10% and perform 3 sets of 5 reps.
3 sets - Drop the weight an additional 10% and perform 3 sets of 8 reps.
3 sets - Drop the weight an additional 10% and perform 3 sets of 10-12 reps.

This is going to feel brutal. Rest as long as needed between sets and stay hydrated.

Squat Warmup Sets

I recommend a controlled warmup, building up in weight similar to the following before
your first set:

Bar x 10-15 reps

135 x 3-5 reps
225 x 1-3 reps

From here build up in sets by a factor of 10% of your one rep max until you reach your
heavy triple. Then follow the program as detailed.

Quads Workout

Weeks 1 & 2
Exercise Sets Reps
Squat 10 3, 5, 8, 10-12

Leg Press 3 20

Walking Dumbbell Lunge 3 10

Quads Workout

Week 3

Exercise Sets Reps

Squat 3 8-10

Leg Press 3 10-15

Walking Dumbbell Lunge 3 10

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About The Author

Max Riley
Max Riley is a freelance muscle building and nutrition writer who has had his
work appear in numerous print and Internet magazines.
View all by Max Riley »

9 Comments + Post Comment

Posted Wed, 07/03/2013 - 09:54 LIKE 58

Tom
Also can deadlift be included in the workout or will that be too much?

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Posted Wed, 08/28/2013 - 12:06 LIKE 14

STANLEY
you can would onley do it 1 time a week with back

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 Posted Mon, 07/01/2013 - 13:02 LIKE 33
Tom
I was wondering I need to work on strengthening my calfs as well is it ok to add calf exercises
to the routine?

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Posted Wed, 08/28/2013 - 12:03 LIKE 20

STANLEY
hay my name is stan I do calfs with legs standing calf raises with calfs on the leg press
to 3rd I do seated calfs keep a eye on calfs thay will grow fast hope I could help

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Posted Mon, 07/01/2013 - 10:01 LIKE 42

Big O
What does the heavy triple consist of? and is it part of the 10 sets?

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Posted Sun, 06/23/2013 - 02:47 LIKE 37

Samsam
I am squatting for almost 4 months now I think... and I just started weight lifting this year
2013... I can squat for up to 170 lbs. only... and I sometimes sacrifice a little bit of my form with
the max level of 170 lbs. Am I in a bad progress or what?

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REPLY

Posted Tue, 06/25/2013 - 00:57 LIKE 40

jason
form is crucial to a workout. but like most bodybuilders, it all depends on your genetics
wether or not you grow. but 170 is not alot if you have been squating for 4 months.
point being, try squatting heavier weight and less reps. (3 reps of maybe 200 or 190).
that will build mass and strength in about 3 to 4 weeks.

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Posted Wed, 08/28/2013 - 12:21 LIKE 27

STANLEY
less reps more weight squat 4 to 5 sets leg press 4 to 5 sets dumbell lunges 4 to 5 sets
I go heavy squats 3 to 10 reps start out with 8 to 10 rep weight leg press is 6 to 12 reps
12 to 15 lenges go heavy but stay safe and keep good form
 REPLY
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Posted Sat, 06/15/2013 - 05:05 LIKE 34

muhammad naeem
a good site

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REPLY

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