Exercise plans / Legs
Quads
Squat deep and keep the knees travelling forward. The quads grow from range of motion.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Goblet squatHold the dumbbell at your chest and sit down between your heels. | 3 | 10 | 90 s | 3-1-1 |
| Leg pressLower until your knees reach about 90° without your lower back lifting off the pad. | 3 | 12 | 90 s | 2-0-1 |
| Leg extensionPause for a second with your legs straight. | 3 | 15 | 60 s | 2-1-1 |
| Step-upBox at knee height. Push through your front heel. | 2 | 10 / leg | 60 s | 2-0-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Back squatBrace before you go down. Hips and chest rise together. | 5 | 5 | 3–4 min | 3-0-1 |
| Front squatElbows high, torso upright. | 3 | 6–8 | 2–3 min | 3-0-1 |
| Bulgarian split squatRear foot on a bench. Let your front knee travel over your toes. | 3 | 8 / leg | 2 min | 3-0-1 |
| Hack squatFeet low on the platform for more quad work. | 3 | 10 | 2 min | 3-0-1 |
| Leg extension drop setDrop the weight by about 25% twice without resting. | 2 | 15 + 10 + 10 | 90 s | 2-1-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.