Quad Destroyer: 10 Sets Of Squats Workout

This is a specialization workout meant to help bring up your lagging quadriceps. I recommend performing it only once per week, and it two weeks as follows:

• Week 1 - 10 Sets of Squats Workout
• Week 2 - 10 Sets of Squats Workout
• Week 3 - 3 Sets of Squats Workout

As you can see, week 3 is a much lighter week. It is meant to be used as a working deload.

10 Sets of Squats

The 10 sets of squats are performed using the following set and rep scheme:

• 1 set - Work up to a heavy triple (3 rep set).
• 3 sets - Drop the weight 10% and perform 3 sets of 5 reps.
• 3 sets - Drop the weight an additional 10% and perform 3 sets of 8 reps.
• 3 sets - Drop the weight an additional 10% and perform 3 sets of 10-12 reps.

This is going to feel brutal. Rest as long as needed between sets and stay hydrated.

Squat Warmup Sets

I recommend a controlled warmup, building up in weight similar to the following before your first set:

• Bar x 10-15 reps
• 135 x 3-5 reps
• 225 x 1-3 reps

From here build up in sets by a factor of 10% of your one rep max until you reach your heavy triple. Then follow the program as detailed.

Quads Workout
Weeks 1 & 2
Exercise	Sets	Reps
Squat	10	3, 5, 8, 10-12
Leg Press	3	20
Walking Dumbbell Lunge	3	10

Quads Workout
Week 3
Exercise	Sets	Reps
Squat	3	8-10
Leg Press	3	10-15
Walking Dumbbell Lunge	3	10