For those who are just starting out in bodybuilding, I always recommend a full body routine practiced 3 times a week that uses mostly basic exercises to target each muscle group. As a result, a quadriceps routine for the beginning bodybuilder may consist of just a couple of exercises that cover all of the quadricep muscles.
- Leg Extensions 2 sets of 10-12 repetitions (Rest: 1 minute)
- Barbell Squats 2 sets of 10-12 repetitions (Rest: 1 minute)
How to Progress:
After 4 weeks of performing 2 sets of each exercise for 10-12 reps, move up to 3 sets per exercise. Keep the rest to 1 minute in between sets.
Why leg extensions first?, you may ask. Since new bodybuilders have poor neuromuscular connection (poor communication between the brain and the muscle fibers), starting with an isolation exercise in this case will help the trainee to better feel the area that they should be emphasizing when they squat.
Intermediate Bodybuilding Quadriceps Routine
After 12 weeks in the beginning bodybuilding schedule, it is time to graduate to an intermediate routine in order to keep progresing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2.
- Barbell Squats 2 sets of 10-12 repetitions (Rest: 1 minute)
- Lunges (Press With Toes) 2 sets of 10-12 repetitions (Rest: 1 minute)
- Leg Extensions 2 sets of 10-12 repetitions (Rest: 1 minute)
How to Progress:
After 4 weeks of performing 2 sets of each exercise for 10-12 reps, move up to 3 sets per exercise. Keep the rest to 1 minute in between sets.
Advanced Bodybuilding Quadriceps Routine
After 12-16 weeks on an Intermediate Program, it is time to graduate into more Advanced Bodybuilding Routines. This does not necessarily mean more time in the gym, though for those few of you whose ultimate goal is bodybuilding competition, then more time in the gym will be the case.
The main difference between Advanced Training and Intermediate Training is that in Advanced Training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, the use of periodization is key, which is the orderly manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accomodate a larger number of exercises.
There are many splits that one can use as an advanced athlete:
- Bodybuilding Antagonistic Muscles Workout Split:
In this bodybuilding workout split, the body is divided over three or four days and antagonistic muscles (opposing muscle groups), are paired together in each bodybuilding workout.
- One Major Muscle With Two Smaller Muscle Groups Bodybuilding Workout Split:
In this bodybuilding workout split, the body is divided over three days and one major muscle group (such as the chest, thighs and back) is paired together with two smaller muscle groups (such as biceps, triceps, hamstrings, calves, abs and shoulders) in each bodybuilding workout.
- One Major Muscle Group Per Day Advanced Bodybuilding Workout Split: In this bodybuilding workout split, the body is divided over six days and one major muscle group is targeted in each bodybuilding workout.
Now that you have an idea of the training splits that can be used at this level, the next step here are some sample periodized advanced bodybuilding workout routines for the quadriceps:
Quadriceps Workout #1 (Weeks 1-3)
- Barbell Squats (Medium Stance) 4 sets of 10-12 repetitions (Rest: 1 minute)
- Wide Stance Leg Press 3 sets of 10-12 repetitions (Rest: 1 minute)
- Leg Extensions (Toes In) 4 sets of 10-12 repetitions (Rest: 1 minute)
- Hack Squats (feet close) 3 sets of 10-12 repetitions (Rest: 1 minute)
Quadriceps Workout #2 (Weeks 4-6)
Modified Giant-set
- Wide Stance Barbell Squats 3 sets of 10, 8, 6 repetitions (Rest: 1 minute)
- Barbell Lunges 3 sets of 10, 8, 6 repetitions (Rest: 1 minute)
- Leg Press (Feet Close) 3 sets of 10, 8, 6 repetitions (Rest: 1 minute)
- Leg Extensions (Toes Straight) 3 sets of 15, 13, 10 repetitions (Rest: 1 minute)
Note: In a modified giant-set you get to perform an exercise, rest for the prescribed period of time, go to the next one rest, and continue to the next one up until all exercises have been performed for the required amount of sets. In the case above, the weight needs to be increased on each subsequent set.
Next Page: Competitive Bodybuilding Quadriceps Routine.
