
Are you ready to take your leg training to the next level? This high-volume workout targets both the quadriceps and hamstrings, designed to maximize hypertrophy. With a mix of isolation and compound movements, you’ll experience an intense and comprehensive leg day.
Equipment Needed for This Workout
- Leg Extension Machine
- Leg Press Machine
- Smith Machine
- Weight Plates
- Barbell
- Dumbbells
- Standing Leg Curl Machine
- Seated Leg Curl Machine
- Weight Belt
- Wrist Straps
The Workout: High Volume Quadriceps and Hamstring Workout
Leg Extensions
- Sets/Reps: 20×10 @ 30% with 30 seconds rest between sets; 20×10 increasing weight every 2 sets
- Target Muscles: Quadriceps
- Technique: Sit on the leg extension machine with your back against the pad. Extend your legs fully, squeezing the quads at the top. Lower the weight back down with control. Start with a light weight and increase it every two sets for progressive overload. You may squeeze your quads at the top of the movement but don’t over-emphasize peak contraction in today’s training. Emphasize the lower range of motion maximizing the stretch with a slight pause.
One-Legged Leg Press
- Sets/Reps: 5×5 @ 40% with 60 seconds rest between sets
- Target Muscles: Quadriceps, hamstrings, glutes
- Technique: Using a leg press machine, position one foot on the platform with the other leg bent and out of the way. Lower the platform slowly until your knee is at a 90-degree angle or more, then press back up. Focus on driving through your heel to engage the quads and glutes. Emphasize the lower range of motion with a slight pause.
Smith Machine Sissy Squats (Heel Elevated)
- Sets/Reps: 3×20 with just the bar, 30 seconds rest between sets; 3×5 @ 30-50% with 90 seconds to 2 minutes rest between sets
- Target Muscles: Quadriceps, hip flexors
- Technique: Place a slant board or weight plate under your heels and position the barbell on your shoulders in the Smith machine. Lean back slightly and squat down, focusing on a deep knee bend to emphasize the lower range of motion maximizing quad activation in the stretch with a slight pause. Start with just the bar to warm up, then add weight for the working sets.
Standing One-Legged Leg Curl
- Sets/Reps: 30×10 @ 30% with 30 seconds rest between sets
- Target Muscles: Hamstrings
- Technique: Use a standing leg curl machine. Position one leg behind the pad and curl the weight up, squeezing your hamstrings at the top. Lower the weight slowly, maintaining tension. Perform 30 sets of 10 reps with minimal rest to exhaust the hamstrings. Emphasize the lower range of motion with a slight pause.
Seated Leg Curl
- Sets/Reps: 10×10 @ 30% with 30 seconds rest between sets
- Target Muscles: Hamstrings
- Technique: Sit on the seated leg curl machine with the pad against your calves. Curl the pad down towards your body, contracting your hamstrings. Slowly return to the starting position. Keep the movement controlled and focus on the muscle contraction. Emphasize the lower range of motion with a slight pause.
Barbell Stiff Leg Deadlifts
- Sets/Reps: 3×20 with just the bar, 30 seconds rest between sets; 3×5 @ 30-50% with 2 minutes rest between sets
- Target Muscles: Hamstrings, glutes, lower back
- Technique: Stand with feet shoulder-width apart and a barbell in front of you. Hinge at the hips, lowering the barbell towards your feet while keeping your back straight. Emphasize the lower range of motion with a stretch in your hamstrings and a slight pause. Next return to the starting position by driving your hips forward. Start with just the bar to warm up, then add weight for the working sets.
Getting The Most From This Workout
To maximize the effectiveness of this high-volume quadriceps and hamstring workout, it’s crucial to maintain tension throughout each rep and set. Volume and mechanical tension are the priority in this workout. Stick to the prescribed rest periods to keep the intensity high and ensure continuous muscle engagement. This workout’s structure—utilizing both isolation and compound exercises—ensures thorough muscle activation and promotes balanced leg development.
Workout Category: Muscle Building / Hypertrophy / Bodybuilding
This workout is designed to induce significant muscle growth in the quadriceps and hamstrings. The use of high-volume sets and a combination of different movements creates an intense training session ideal for building size and definition.
Fitness Level: Intermediate to Advanced
- Intermediate: This workout requires a solid understanding of exercise form and the ability to endure high volume and intensity. Intermediate lifters will find this program challenging and rewarding, promoting noticeable improvements in leg strength and size.
- Advanced: Advanced lifters will appreciate the detailed focus on both quadriceps and hamstrings, as well as the strategic use of varying rep ranges and rest periods. The complexity and volume are suited for those with a well-established training foundation.
Note: Beginners should approach this workout with caution. Consider reducing the volume or intensity and ensure mastery of proper form and technique before progressing to more complex and demanding movements.
Conclusion
This high-volume quadriceps and hamstring workout is perfect for those looking to build powerful, muscular legs. Whether you’re an athlete or a fitness enthusiast, these exercises will challenge you and help you achieve your strength and size goals.
For a customized training plan or to explore our comprehensive collection of training templates, feel free to reach out. Contact us for more details, and let’s elevate your training to the next level!