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Quad Strength Day

Heavy squat-focused session targeting quadriceps and glutes with strength methodology - low reps, heavy loads, and maximal intent for power development.

Created by

shridhar

Workout Breakdown

Warm-up

Leg Swing (Front & Side)

1 set × 10 reps

Hip Circle

1 set × 10 reps

Bodyweight Squat

1 set × 10 reps

Inchworm

1 set × 10 reps

Cat-Cow

1 set × 10 reps

Main Workout

Squat - Barbell

1 set × 5×5 reps

Split Squat (Bulgarian)

1 set × 4×5 reps

Superset

3 circuits

Lunge - Dumbbell

1 set × 6 reps

Step-Up

1 set × 8 reps

Squat (Goblet) - Kettlebell

1 set × 3×8 reps

Cool Down

Quad Stretch

1 set × 15s

Hamstring Stretch (Supine)

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Child's Pose

1 set × 30s

Spinal Twist

1 set × 30s