Quad/Hamstring Workout

I’ve been experimenting with different leg day routines and put this Quad/Hamstring focused lift together that I’m definitely going to keep using. I find myself getting SO sore, especially the second day after leg day, but hey, no pain no gain!


Quick Tips Before the Workout:

  • Try to keep your lift between 45-60 minutes.
    • Less rest time between sets keeps your heart-rate up which burns more calories! Try to keep your rest time between 30 and 60 seconds.
    • Less rest time also gives you a better PUMP 😛
  • Stay hydrated!
  • Go as HEAVY as you can with the weights while keeping good form.
  • Make sure you go slow and controlled with every exercise…feel that burn!
  • Make a bumpin’ playlist!
  • Drop Set: When performing a drop set, you complete one set of the exercise at your desired weight, then immediately begin the drop set at a lower weight.


Quad/Hamstring Workout:


1. Front Barbell Squat: 4 sets – 10 reps

2. Dumbbell/Barbell Walking Lunges: 4 sets – 12 reps each leg

3. Narrow Stance Leg Press: 4 sets – 10 reps

4. Barbell Squat to Bench: 4 sets – 12 reps

5. Leg Extensions: 4 sets – 10 reps  (Drop Set: 8 reps)


1. Barbell Romanian Deadlifts: 4 sets – 12 reps

2. Seated Hamstring Curl: 4 sets – 12 reps

3. Cable Romanian Deadlifts: 4 sets – 15 reps

4. Glute/Hamstring Raises: 4 sets – Until Failure



Leave a Reply