The Program Vault
BodybuildingQuads Program V4 — 4-Week High Volume, Continuous Tension & Metabolic Quad Fatigue Program. One quad session per week for 4 weeks: the same six exercises, in the same order, every week. Pair with Hamstrings Program V4 later in the week, at least two days apart. Warm up about 5 minutes, plus 2–3 warm-up sets. Rest 45–60 seconds between sets — metabolic stress drives growth, so start each set on time. Progress weekly; add about 5–10 lb when you hit the top of the range. Log everything. The session: Leg Extension (Constant Tension / 1.5 Reps), Smith Machine Close-Stance Squat (No Lockout), Leg Press (Rest-Pause / 21s Protocol), Cable Spanish Squat (Upright Torso), Walking Dumbbell Lunge (Burnout Finisher), and Lying Leg Curl. Every exercise includes a written description and a video demo link. Rest-pause leg press: press to near-failure, rack 10–15 seconds, repeat until the rep target is complete.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Leg Extension (Constant Tension / 1.5 Reps)
4 x 15
B
Smith Machine Close-Stance Squat (No Lockout)
4 x 12
C
Leg Press (Rest-Pause / 21s Protocol)
3 x 20
D
Cable Spanish Squat (Upright Torso)
3 x 15
E
Walking Dumbbell Lunge (Burnout Finisher)
3 x 20
F
Lying Leg Curl
3 x 15
