Quad-Dominant Leg Hypertrophy Program

Overview

This program prioritizes quad development through high-volume squatting, pressing, and isolation work. You train quads 3 times per week with varying intensity and rep ranges to maximize growth.

Schedule

• •Monday: Heavy Quad Day
• •Wednesday: Full Body (quad emphasis)
• •Friday: Quad Volume Day

Monday: Heavy Quad Day

• •Barbell Back Squat: 5x5 (2-3min rest)
• •Front Squat: 3x6 (2min rest)
• •Leg Press (feet low and close): 3x10 (90s rest)
• •Walking Lunges: 2x10 per leg (60s rest)

Wednesday: Full Body (Quad Emphasis)

• •Hack Squat or Belt Squat: 4x10 (90s rest)
• •Romanian Deadlift: 3x10 (90s rest)
• •Dumbbell Bench Press: 3x10 (60s rest)
• •Barbell Row: 3x10 (60s rest)
• •Leg Extension: 3x15 (45s rest)

Friday: Quad Volume Day

• •Front Squat: 4x8 (90s rest)
• •Leg Press: 4x15 (90s rest)
• •Bulgarian Split Squat: 3x10 per leg (60s rest)
• •Leg Extension: 4x12 (45s rest)
• •Sissy Squat or Wall Sit: 3xAMRAP (45s rest)

Quad Growth Tips

• •Squatting deep (below parallel) maximizes quad activation. Half reps are half results.
• •Foot position on leg press matters: lower and closer together targets quads more than a wide, high stance.
• •Leg extensions are not dangerous if done with controlled tempo. They are one of the best quad isolation exercises.
• •Front squats force you to stay upright, which loads the quads more than back squats.