No More Chicken Legs! This 5 day, 8-week program is centered SQUEEZING and ACTIVATING your quads through volume, time under tension, and lifting HEAVY to maximize quad growth and strength. Progressive overloading the muscles each week causes growth, so let's grow!
A1
Band Lateral Walk
2 x 40
A2
Plank Squat
2 x 10
A3
Donkey Kicks
2 x 20
B
Front Squat
4 x 5
C
Hack Squat
3 x 8
D
Leg Extension
8, 10, 8, 10, 8, 10
E
Seated Hamstring Curl Machine
3 x 10
F
Elevated SL Hamstring Bridge
3 x 24
G
Calf Raise
3 x 12
A1
Transverse Cable Rotation
3 x 0:20
A2
Transverse Cable Rotation
3 x 0:20
A3
Reverse Crunch
3 x 12
B
Bench Press
4 x 8
C
DB Shoulder Press
3 x 12
D
Bird Dog Low Row
3 x 20
E
Chin-Up
3 x 10
F
Treadmill Work
A1
Seated Band Abduction
2 x 60
A2
Glute Bridge
2 x 20
B
Bulgarian Split Squat
3 x 20
C
Leg Press
3 x 10
D
Reverse Nordic Curl
3 x 10
E
Good Morning
3 x 10
F
Hamstring Curl on Slides
3 x 10
G
Calf Raise
3 x 20
A1
Toe touches
3 x 0:20
A2
KB Iso Crunch Bicycle
3 x 0:20
A3
Hollow Hold
3 x 0:20
B
Half-Kneeling Landmine SA Shoulder Press
4 x 16
C
Lat Pulldown
3 x 10
D
Cable Face Pull
3 x 12
E
Standing Cable Rope Lat Pushdown
3 x 12
F1
SL Bicep Curl
3 x 10
F2
Bench Dips
3 x 15
G
Treadmill Work
A1
Single Leg Glute Bridge
2 x 20
A2
Standing 45 Degree Band SL Kickback
2 x 30
A3
Band Lateral Walk
2 x 40
B
Back Squat
12, 8, 4, _
C
FFE Split Lunge
3 x 24
D
RDL
3 x 8
E
Prone Machine Hamstring Curl
3 x 12
F
Treadmill Work
1 x 3:00
Ryan has 4 years of full time personal training experience, and 7 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.
Turn those little french fries into drumsticks! You're one click away!
Get QUAD Factory: HYPERTROPHY Training