Squat 2-3 Times a Week for MASSIVE Quad Growth
This is your ultimate roadmap to build powerful, well-defined quads with a specialized training split designed for optimal results.
Try this for MASSIVE Quads in 10 Weeks - https://j2fit.kartra.com/page/llyl3
🏋️♂️ Quad Training Split Overview: Dive deep into my unique quad training routine, designed to target your quads 2 to 3 times a week for maximum growth and strength.
📅 Day 1:
EXERCISE 1: Compound Squat
Start with a compound squatting exercise: Choose from back squat, front squat, safety bar squat, or specialty bar squat.
Training Protocol: 3 to 4 sets in the 5 to 10 rep range, focusing on hard intensity. Always leave 1 to 3 reps in the tank for safety and effectiveness.
EXERCISE 2: Compound Machine (Quad Emphasis)
Choose a compound machine exercise for the quads, such as a hack squat, pendulum squat, narrow stance leg press, or feet forward Smith machine squat.
Approach: 3 to 5 sets of 8 to 15 reps, pushing close to failure for maximum quad engagement.
EXERCISE 3: Quad Isolation (Single Joint) or Extra Sets
Opt for a quad isolation exercise like leg extensions or sissy squats, or simply add 1 or 2 extra sets to your first movement for added intensity.
📅 Day 2:
Begin with the compound machine quad exercise, followed by a compound movement, and conclude with a quad isolation, single-joint exercise for comprehensive development.
Recommendation: All movements will be done for 3-5 sets of 8-15 reps.
📅 *Optional Day 3:
If you’re up for a third day, mix in a compound machine quad exercise and a quad isolation exercise.
Recommendation: 3 to 5 sets of 10 to 20 reps for each movement, tailoring to your endurance and strength levels.
📚 Expert Insights and Tips
Throughout the video, I’ll share key insights, tips, and variations to ensure you’re getting the most out of each exercise and maximizing your quad development.
🎯 Your Quad Goals, Achieved
Whether you’re looking to increase strength, size, or definition, this routine is crafted to help you smash your quad goals.
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