Build Bulldozer Quads!

This is for the mother f@#kers that don't feel pain, that don't want to be an American Eagle model, and that have the time to not move for the next two days and are willing to be fed by a tube, like the guy in the Metallica video for the song 'One'.
For all of you kids that liked my 10-10-2-20 routine for the legs I have a new and improved one that is sure to make you puke and pass out when you're done, no joke. Before I begin let me preface this with the fact that this routine is not for beginners, intermediates, or advanced lifters.

This is for the mother f@#kers that don't feel pain, that don't want to be an American Eagle model, and that have the time to not move for the next two days and are willing to be fed by a tube, like the guy in the Metallica video for the song "One."

Okay, here we go. First and foremost you are going to need a training partner for this one, whether or not he/she actually lifts with you it doesn't matter, he/she just needs to be there with you. I highly recommend that you warm-up your entire body thoroughly.

I always do 5-10 minutes of light cardio to get the blood pumping, lots of dynamic stretching then always do 1-2 sets for delts, traps, arms and back, and I always prepare my lower back and abs. So, with that said-let's discuss the routine.


The Routine

This is what we call a Giant set exercise, 4 sets back to back to back to back. The difference with this is that instead of 4 different sets, it is 4 different exercises, 4 different times. Confusing, I am lost too so hold on.

?Ok, I have it figured out again. Here is what we are going to do. The order of the exercises are:

  1. Leg Extension
  2. Hack Squats
  3. Leg Press
  4. Back (regular) squats

Here is why; we do the leg extensions first to really pump up just the quadriceps, mainly the tear drop part (lower) and tire it out. Then we go to Hack Squats to focus on the top part of the whole leg, mainly the entire rest of the quadriceps. Now that we have the quads pumped and tired we hit the leg press to tap into a little hamstring and start using the rest of the leg muscles then to regular squats to finish with the entire leg, trust me you will need it.

Never forget to have a full range of motion on all exercises and on the hack squats to have a low foot placement so that you are using mainly the quads and taking the hamstrings out of the movement as much as you can.

We'll assume that you know your max weight for all these movements, and how much weight you can do x amount of reps with. For example, John knows on the squat he can do 6 reps with 315lbs, 8 with 275, and so on. Not easy reps, I mean you have to push yourself for these numbers. Everyone with me so far?

So you load each of the exercise machines up with the correct amount of weight so that you can correctly and barely do 8 reps with the movement. This is the first phase of it. You start with Leg Extensions with a weight you can only do 8 reps with, no more, and when you are done with the 8th rep you move to the Hack Squat that is loaded with a weight you can only do 8 reps with, and no more and do 8 reps.

Then move directly to the Leg Press that is loaded with a weight that you can only do 8 reps with and do 8 reps, and no more. Then, to the biatch of them all, the regular squat, and do 8 reps with a weight that you can only do 8 reps with, and no more. Does everyone see how I am stressing the heavy weight part of this, don't pussy-foot.

Now, what your training partner has been doing after each of the exercises you perform is loading the movements up with a weight you can only do 10 tough reps with, and no more. This is why he/she is here. You need to tell your partner what weight to set the movement up with for the 2nd, 3rd and 4th phases, because you will be doing 10, 12 and 15 reps with each phase respectively, with only 90 seconds rest between each phase?BIATCH!

The point of going up in reps is to pump more and more blood into the muscle, and to completely kick your ass. You'll think that lowering the weight and doing more reps will be easier, but trust me, with the order of these exercises, it won't be?at all.

The key to this being successful is that you and your partner plan the weights out before you start, so you can't cheat. He/she needs to know what to set the weight at for the next phase according to the appropriate amount of reps you'll be doing. If it is left up to you, you'll quit.

If you and your training partner go through it together, as in both of you are lifting, I would recommend one person going through the whole thing first so you don't miss the timing. HINT: I would volunteer to go first, because if your partner goes first he is going to be pissed at the end of this and take it out on you when it is your turn.

Or you can grab a third person to change the weights for both of you to go through at the same time. Don't think you can change the weights yourself at the end, you'll be resting!

To recap;

You are going to do 8 reps of the following exercises, in this order, as a giant set

  1. Leg Extension
  2. Hack Squats
  3. Leg Press
  4. Back (regular) squats

Rest for 90 seconds, then;

You are going to do 10 reps of the following exercises, in this order, as a giant set

  1. Leg Extension
  2. Hack Squats
  3. Leg Press
  4. Back (regular) squats

Rest for 90 seconds, then;

You are going to do 12 reps of the following exercises, in this order, as a giant set

  1. Leg Extension
  2. Hack Squats
  3. Leg Press
  4. Back (regular) squats

Rest for 90 seconds, then;

You are going to do 15 reps of the following exercises, in this order, as a giant set

  1. Leg Extension
  2. Hack Squats
  3. Leg Press
  4. Back (regular) squats

Click here for printable workout log!

Then you are done! Wasn't that easy?

If you are man enough, you can top this off with the extension part of my 10-10-2-20 routine. This will only be 18 total sets for legs, that isn't too bad. Try it out and let me know how it worked out for you!

Get big or die,