Quad specialization routine
Quads on both leg days with squat, leg press, Bulgarian split squat and leg extension: about 18 weekly sets to start. Hamstrings and glutes stay at maintenance.
- 4days a week
- 70 minper session
- 17exercises
- 6weeks
- Build muscle mass
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 4 × 6–8 | 1 | 3:00 |
| 2 | Leg Press | Quads | 4 × 10–12 | 1 | 2:00 |
| 3 | Leg ExtensionOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Quads | 3 × 12–15 | 1 | 1:15 |
| 4 | Lying Hamstring Curl | Hamstrings | 2 × 10–12 | 2 | 1:30 |
| 5 | Standing Machine Calf Raise | Calves | 2 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 3 × 8–10 | 2 | 2:00 |
| 2 | Barbell Row | Back | 3 × 8–10 | 2 | 2:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 2 × 10–12 | 2 | 1:30 |
| 4 | Barbell Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Front Squat | Quads | 4 × 8–10 | 1 | 2:30 |
| 2 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 1 | 1:30 |
| 3 | Dumbbell Romanian Deadlift | Hamstrings | 2 × 10–12 | 2 | 1:30 |
| 4 | Plate-Loaded Seated Calf Raise | Calves | 2 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Lat Pulldown | Back | 3 × 8–12 | 2 | 2:00 |
| 2 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Lateral Raise | Shoulders | 2 × 12–15 | 2 | 1:00 |
| 4 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 4 days a week and about 70 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
- Your goal is to build muscle mass.
Just starting out? Check out Beginner Upper-Legs 4 Days.
Other routines to build muscle
- Chest specialization4 days · 70 min · Intermediate and advancedSee routine →
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Quad specialization routine?
It's designed for 6 weeks, with 4 sessions of about 70 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 18 sets for the quads, 6 sets for the chest, and 6 sets for the back per week. That's 46 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
