This workout is a high intensity, super-high volume bodybuilding style workout inspired by arguably Australia’s best ever professional bodybuilder, Lee Priest. It is designed not only to push you physically and help stimulate some stupid quad growth, but it will also test you mentally and help separate the men from the boys (and of course the women from the girls).
You will NEED a reliable training partner for this workout, as there are a lot of forced reps and forced negatives and if you don’t have a reliable, trustworthy training partner you will probably give up after the first exercise. So make sure you have your best training partner with you before attempting this workout!
Exercise 1: Leg Extensions
Doing leg extensions first in this workout is really about pre-exhausting your quads so that you don’t have to use tremendous amounts of weight for the other exercises later on. You will thank us for this later!
Set 1: Warm up with a weight for 25 reps.
Set 2: Warm up with a heavier weight for 25 reps.
Set 3: First working set. Pick a weight that you would usually fail on after 12 – 15 reps of your first set. Now use this weight and get 20 reps.The last 5 – 8 reps will need to be forced reps with the assistance of your training partner. This is IMPORTANT! If you get 20 reps by yourself, the weight is too light and you need to increase it. The last 5 reps MUST BE FORCED REPS! Ensure that you are getting a full range of motion and squeezing your quads at the top of each rep.
Set 4 – 11: Working sets. Repeat Set 3 another 8 times, using the same weight for 20 reps each set. You will fail earlier and earlier each set as your quads fatigue, this is fine, just get your spotter to help you get out those forced reps to make up the 20.
Set 12: Last working set. Use the same weight as all of your other sets and get 20 reps as usual with the help of your spotter. Then drop the weight to half of your working set weight, explode from the bottom of each rep and squeeze at the top of each rep. Have your spotter push down on your ankles at the top of each rep while you fight against the extra resistance (forced reps). Repeat this for 5 reps, drop the weight in half again and rep out until you can’t contract your quads under resistance. Then do 20 bottom half partial reps.
*Rest 1-2 minutes in between sets. DO NOT take any mid set rest or breaks. Keep the weight moving throughout each of your 10 working sets*
Exercise 2: Leg Press
Make sure your feet are a little lower on the plate than usual to ensure that you are targeting your quads more than glutes and hamstrings. Go DEEP on each rep, especially when you start to fatigue as the sets get heavier and longer. Your natural tendency will be to cut your reps shorter. This is when your spotter needs to ensure you are not cheating.
Note: All weights are PLUS the weight of the leg press.
Set 1: 100kg for 10 reps.
Set 2: 150kg for 15 reps.
Set 3: 200kg for 20 reps.
Set 4: 250kg for 25 reps.
Set 5: 300kg for 30 reps.
Set 6: 350kg for 35 reps.
Set 7: 400kg for 40 reps.
Set 8: 450kg for 45 reps.
OK – so we’re aiming for 8 total sets on this exercise and here’s how we’re going to get there. Follow this set plan provided that you reach the total number of reps required for each set. You can use your spotter to help you force out some reps on each set, and you can take as many rest-pauses as you need, but DO NOT take your legs off the leg press mid set and DO NOT rack the weights mid set. KEEP TENSION in the quads at all time. Oh, and if you touch your knees mid set or mid rep, you can add another 5 reps to that set!
When you reach a weight that you can’t achieve the required reps for, that is where you leave the weight and complete as many extra sets you require to get to 8 total sets.
For example, if you get to 300kg but can only manage 20 reps instead of the required 30 reps, you will keep the weight at 300kg and use this weight for another 3 working sets to get to 8 working sets in total. You should still be trying to get 30 reps on each set. Make sense? That’s GOOD! Now go get it done!
*Rest as long as you need to rest in between sets*
Exercise 3: SPEW BREAK!
You know the drill!
Exercise 4: Bench Squats
The reason why we are going to do bench squats instead of normal squats is pretty simple. Your quads are going to be too screwed by this stage of the workout to allow you to safely do squats AND you are likely to cheat by not going deep enough on your reps. Having the bench at the bottom of each repwill ensure you are getting the right depth while also providing an element of safety for you when your quads fail mid-set.
Set 1: 40kg for 10 reps.
Set 2: 50kg for 15 reps.
Set 3: 60kg for 20 reps.
Set 4: 70kg for 25 reps.
Set 5: 80kg for 30 reps.
Set 6: 90kg for 35 reps.
OK – so we’re aiming for 6 total sets on this exercise and here’s how we’re going to get there. Follow this plan provided that you reach the total number of reps required for each set. You can use your spotter to help you force out some reps on each set. You can take as many rest-pauses as you need, but DO NOT rack the weights mid set and DO NOT rest on the bench mid-rep. KEEP TENSION in your quads at all times.
As in exercise 2 when you reach a weight that you cannot achieve the required reps for, that is where you leave the weight and complete as many extra sets as you require to get to 6 total sets.
*Rest as long as you need to rest between sets*
Exercise 5: Projectile Vomit Break
Make sure there is a bin close by!
Exercise 6: Walking Barbell Lunges
To do these correctly, you’re going to need A LOT of space, personally I like to do them in the car park if my gym manager will allow me to take a barbell and some weights out there. If you don’t have this luxury, you might just have to settle for doing a number of laps of your gym floor.
Set 1: Pick a weight that you would usually use for your first working set of lunges during a normal leg workout (i.e. a weight that you would fail with between 20-24 steps). Now use this weight to do 50 total steps. You can rest-pause as many times as you like (you will likely be pausing for every single damn step after 20) but DO NOT TAKE THE WEIGHT OFF YOUR BACK.
Set 2: Do another 50 total steps
*Rest as long as you need to between sets*
Congratulations, if you have made it this far, you have just put yourself through some of the worst torture you could possibly inflict in the gym.
Now go and feed that growth!