This is a 3 week program for the quads. You will do two workouts per week.
After that you should do one week of easy training before you repeat the program.
You will do the following exercises:
Front Squat
Workout 1: 75% x 6reps x 4 set , 80% x 3 reps, 85% x 2 reps
Workout 2: 80% x 4reps x 5 set , 85% x 3 reps, 90% x 2 reps
Workout 3: 75% x 5 reps x 6 set , 80% x 4 reps, 85% x 3 reps
Workout 4: 80% x 4reps x 6 set , 85% x 3 reps, 90% x 2 reps, 95% x 1rep
Workout 5: 85% x 3 reps x 5 set
Workout 6: Get a personal record in the 1-6 rep range.
High bar squat
Use the same weight that you used for the last set of front squats.
Do 3-5 sets depending on your energy levels for the day. Leave 1-2 reps in the tank each set.
Go easy on this exercise in workout 5 to rest up a bit for your big PR in workout 6.
Stretch you quads between each set.
Leg Press
3 sets of 30 reps.
Do full reps with a reasonable weight. Try to increase the weight 10kg every workout.
Skip this exercise in workout 5.
Strecth your quads between each set.
