4-Week Machine-Based Quad Isolation & Mechanical Stability Program. 4 WEEKS · 1 WORKOUT / WEEK · MACHINE ISOLATION. Six proven movements. One focused quad session per week. Progressive overload, logged every set. Includes exercise demo videos and printable workout logs. Quads Program V2 is a focused 4-week phase built around a single quad session per week. You will perform the same six exercises, in the same order, for four weeks — the program works by getting measurably stronger on those movements, not by chasing variety. Two leg days, two jobs. This is your quad-focus leg day. Pair it with Hamstrings Program V2 later in the week — the legs are trained in two sessions: this one drives the quads through knee extension; the other builds the posterior chain. Run both every week, at least two days apart. Warm up first. Spend about 5 minutes raising your body temperature, then do 2–3 progressively heavier warm-up sets on the first exercise before your first working set. Rest 60–90 seconds between sets. These shorter rests are part of the program — density drives the hypertrophy stimulus in this phase. Keep a clock running and start each set on time. Progress every week. Increase weight or reps each week. When you reach the top of the rep range on every set with solid form, add weight next week (about 5–10 lb on lower-body lifts). Log everything.