Men Quadriceps Workouts

Quadriceps-focused workouts for men built around knee-dominant compounds plus targeted isolation, with evidence-based weekly volume, clear RIR targets, and practical kilogram load progression.
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Workout 1

5 exercises13 sets

Men Quadriceps Strength and Size Template

Quadriceps, Hamstrings, Glutes

A quad-priority lower-body template using straight-set compounds and accessories to drive hypertrophy and strength with repeatable progression.

  1. 1
    Front Squat
    anatomy
    anatomy
    1Exercise

    Front Squat

    Rest 3m

    • 18 reps x 50 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 38 reps x 50 kgRIR 1

    Elbows high, brace before descent, and keep heel pressure through mid-foot. Maintain consistent depth and bar path.

  2. 2
    Leg Press
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    2Exercise

    Leg Press

    Rest 2m 30s

    • 112 reps x 140 kgRIR 3
    • 212 reps x 140 kgRIR 2
    • 312 reps x 140 kgRIR 1

    Use full foot contact and avoid bouncing in the bottom. Keep pelvis stable against the pad.

  3. 3
    Bulgarian Split Squat
    anatomy
    anatomy
    3Exercise
    Bulgarian Split Squat

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Use a long enough stride to bias quads while maintaining upright torso. Keep knee path controlled over toes.

  4. 4
    Leg Extension
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    4Exercise

    Leg Extension

    Rest 1m 30s

    • 115 reps x 35 kgRIR 2
    • 215 reps x 35 kgRIR 1

    Pause briefly at the top without jerking; keep hips pinned to the seat and avoid swinging.

  5. 5
    Dumbbell Forward Lunge
    anatomy
    anatomy
    5Exercise

    Dumbbell Forward Lunge

    Rest 2m

    • 112 reps x 14 kgRIR 2
    • 212 reps x 14 kgRIR 1

    Step softly, keep torso stacked, and drive through the front leg. Keep reps symmetrical side to side.