Full Quads & Hamstrings Workout - Leg Day (Push/Pull/Legs)

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Quads & Hams Routine:

A - Safety Bar Squats (Reps 6-8, Tempo - 20X1)

4-5 Sets, 2-3 minutes rest

B1 - Glute Ham Raise (Reps 9-11, Tempo 2030)

B2 - BB Romanian Deadlifts (Reps - 10-12, Tempo - 2020)

3-4 Sets, 60-90 seconds rest between superset

C - Leg Press (Reps 10-12, Tempo - 2011)

6 Sets Total - 3 Sets Quad Focus (Feet Low/Narrow), 3 Sets Ham/Glute Focus (Feet High/Wide), 60-90 seconds rest

D1 - Lying Leg Curl (Reps - 6 Body Extended, 6 Normal, Tempo - 3011)

D2 - Leg Extension (Single Leg) (Reps - 10-12, Tempo - 1010)

3-4 Sets, 20-30 second rest between superset

E - Bulgarian Split Squat (Reps 10-12, Tempo - 20X1)

3-4 Sets (Dropset Final Set), 60 second rest (20-25 second rest in between legs)

*X = Explode

Example of 2010 tempo:

2 second negative (eccentric phase)

0 second rest in lengthened position

1 second concentric

0 second holding contraction in shortened position

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)