Leg Extensions
Sets: 3 - Reps: 15-20 reps, 1 dropset
This is something you’ve done a million times but we’re going to add a dropset to pre-exhaust the quads. Make sure you get a full squeeze at the top and go slowly through the eccentric portion of the movement. Complete 3 sets of 15-20 reps. On your 4th set do 15 reps, then reduce the weight by 20% and immediately go to failure, then reduce the weight again and go to failure once more for a 3-part drop set. This should pump up your quads, so you’ll feel them engaging more during our squatting movement.
Arsenal Lever Squats or Hack Squat
Sets: 3 – Reps: 8-10, plus an optional backoff set of 10-12
I prefer a narrow stance to emphasize the quads. Un-rack the weight, slowly descend into the hole, pause at the bottom for 1 second, then come up explosively. Keep that pause aka “dead stop” in the bottom of the movement to eliminate any momentum and put all the tension on your quads. Do 3 working sets of a heavy 8 reps followed by an optional backoff set of 10-12.
Leg Press
Sets: 3 - Reps: 20-25 reps
Use your favorite leg press machine for this and adjust your feet for the best quad activation. Use a full range of motion so your knees almost touch your chest at the bottom of the movement. Control the eccentric so you come down slowly on the descent and push the weight back up explosively. Do 3 sets of 20-25 reps and you’ll barely be able to move afterward!
Lying Leg Curls
Sets: 3 - Reps: 15-20
Quads are done now, and I’m smoked so we’re moving on to hamstrings! Treat your hamstrings like your biceps so really focus on the stretch and squeeze at the contraction. When you come up, hold the squeeze for a full second, and then slowly control the eccentric. Superset with Seated Leg Curls.
Seated Leg Curls
Reps: 15-20
Start with your legs straight and try to bring your heel all the way to the bottom of the seat. Keep your hips down so you only use your hamstrings. Squeeze every rep and get a slow stretch. Go immediately to the stiff-legged deadlifts.
Stiff-Legged Deadlifts
As Many as Possible
You can use dumbbells, plates, or a barbell for this. Pick a medium weight and get as many reps as you can. Your hamstrings will be burning after that seated leg curl, so it won’t take long!
| Exercise | Sets/Reps |
| 1. Leg Extensions | 3 sets of 15-20 reps plus a 3-part dropset |
| 2. Lever Squat or Hack Squat | 3 sets of 8 reps and an optional backoff set of 10-12 |
| 3. Leg Press | 3 sets of 20-25 reps |
| 4. Lying Leg Curl | 3 sets of 15-20 reps (superset with seated leg curl) |
| 5a. Seated Leg Curl | 1 set of 15-20 reps |
| 5b. Stiff-Legged Deadlift | 1 set of as many as possible |
