Full Workout Routine
Single leg Extension Round 1
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SET 1: warm-up
Weigh: light (example 10kg)
Reps: 20 per leg -
Rest: 1m 30s
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SET 2: prep set
Weigh: slightly heavier (example 15kg)
Reps: 10 per leg -
Rest: 1m 30s
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SET 3: prep set
Weigh: slightly heavier (example 20kg)
Reps: 10 per leg -
Rest: 2 m
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SET 4: working set
Weigh: heavier (example: 30kg). You have to make a hold at the top with 3 seconds of negatives!
Reps: 10-12 per leg -
Rest: 3 m
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SET 5: working set
Weigh: same as in the previous set (example: 30kg). You have to make a hold at the top with 3 seconds of negatives!
Reps: 10-12 per leg -
Rest: 3 m
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SET 6: working set
Weigh: same as in the previous set (example: 30kg). You have to make a hold at the top with 3 seconds of negatives!
Reps: 10-12 per leg -
Rest: 3 m
Pendulum/Smith Squat Round 2
Additional Videos
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How to: Smith Machine squats
Add a resistance band around the middle part of the bar. This will replicate the principles of the pendulum squat machine. -
Engage quads more, glutes less - Smith Machine Squats
Follow my principles on how to engage the quadriceps more than the glutes on a Smith machine!
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SET 1: warm-up
Weight: 60% of the lifting weights (example: 20kg per side). If you don't have this machine, place the resistance band around the middle of the Smith machine bar and perform squats on the Smith machine. *Watch an additional video where you will learn how to do squats on the Smith machine!
Reps: 10 -
Rest: 2 m
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SET 2: working set
Weight: heavy (example: 40kg per side). Do as many reps as possible (AMRAP), but not fewer than 10. Hit the absolute failure with the help of a spotter!
Reps: 10-15 (AMRAP) -
Rest: 3 m
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SET 3: working set
Weight: same, or max 10kg per side heavier (example: 40-50kg per side). Do as many reps as possible (AMRAP), but not fewer than 10. Hit the absolute failure with the help of a spotter!
Reps: 10-15 (AMRAP) -
Rest: 3 m
Hack Squat Round 3
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SET 1: prep set
Weight: not too heavy, test the weight (example: 20kg per side)
Reps: 6 -
Rest: 2 m
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SET 2: working set
Weight: heavy (example: 40kg per side)
Reps: 6-8 -
Rest: 3 m
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SET 3: working set
Weight: same as in the previous set (example: 40kg per side)
Reps: 6-8 -
Rest: 3 m
Single Leg Press Round 4
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Single Leg Press - Set 1
Weight: test the weight (example: 50kg). If you are not going slow and deep in the negative part of the rep, you are missing the point!
Reps: 10 per leg -
Rest: 3 m
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Single Leg Press - Set 2
Weight: adjust the weight so you can barely do 10 reps (example: 50-60kg). If you are not going slow and deep in the negative part of the rep, you are missing the point!
Reps: 10 per leg -
Rest: 3 m
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Single Leg Press - Set 3
Weight: same as in the previous set (example: 50-60kg). If you are not going slow and deep in the negative part of the rep, you are missing the point!
Reps: 10 per leg -
Rest: 3 m
Seated Hip Abduction Round 5
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Hip Abduction - Set 1
Weight: not too heavy as you have to go slow in the negatives (example:40kg)
Reps: 15 -
Rest: 2 m
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Hip Abduction - Set 2
Weight: slightly heavier (example: 50kg)
Reps: 15 -
Rest: 2 m
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Hip Abduction - Set 3
Weight: same as in the previous set (example: 50kg)
Reps: 15 -
Rest: 2 m
DB Sumo Squat Round 6
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DB Sumo Squat - Set 1
Weight: heavy dumbbell (example: 30kg DB). Keep the back bent all the time, and focus on the glutes. Stand in a sumo stance: wide and feet to the outside.
Reps: 15 -
Rest: 2 m
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DB Sumo Squat - Set 2
Weight: same dumbbell (example: 30kg DB). Keep the back bent all the time, and focus on the glutes. Stand in a sumo stance: wide and feet to the outside.
Reps: 15 -
Rest: 2 m
Explore Workouts
If you want to look like a beast and build size, this is the workout for you!
This Workout hits the quadriceps and glutes the most. This combination helps you build the legs like a beast! The main focus is on the quadriceps! The workout lasts for 1 hour and 20-30 minutes. You will feel the burn, especially in your quadriceps!
Meet Vuk, a pro bodybuilder, crowned IFBB heavyweight European champion in 2023. He trains clients with challenging workouts that effectively promote muscle growth.
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