The
QUADZILLA
BLUEPRINT
HOW TO IMPLEMENT THIS ROUTINE:
This routine consists of two workouts (A and B).
You want to do one workout per week, alternating between
workout A and workout B.
This is to allow your body to fully recover between work-
outs, so you can hit each workout with maximum intensity.
You want to use the heaviest weights you can possibly use,
while ensuring that the target muscle is the ONLY muscle
moving that weight.
WORKOUT A (1/3)
EXERCISES SETS & REPS GUIDANCE
Prone Leg Curls 1 Rest Pause Set of With this exercise our focus is on working the hamstrings.
When performing this exercise, it’s best to imagine performing
15-20 Reps Total a biceps curl, but with our hamstrings. We first want to feel our
(Rest Pause Sets) hamstrings stretching out, then we want to pull the weight up
until we feel a hard contraction within our hamstrings. Once we
feel that contraction, we want to hold it briefly before control-
ling the weight down to the starting position with control.
We want our form to be clean and controlled throughout each
set.
We want to execute this exercise in rest pause fashion once
warmed up.
This means we want to hit failure 3 times in a short succession.
We want to perform the first set to failure, then we want to rest
15 seconds, perform a second set to failure, wait another 15
seconds and perform our final set to failure, all with the same
weight.
Barbell Squats 3-4 Sets of 12-15 Reps Before attacking this exercise, we want to spend a few mo-
ments stretching and warming up properly, to ensure that we
(Pyramid Sets) are ready for this exercise.We want to squat down to at least
1 Set of 15-20 Reps parallel or below, then explode up and flex the quads as much
(Rep Out Set) as we can.
Although this is a compound exercise, we want our focus to be
clean, controlled and targeted towards working the quads.
Pyramid up in weight so that by your final set, you fail in the
12-15 rep range. After we fail in the 12-15 rep range, we want
to take a few moments rest and attack a lighter set, aiming to
fail within the 15-20 rep range.
*Note: we want to fail in the 12-15 rep range first, then fail in
the 15-20 rep range after.
continue on next page..
WORKOUT A (2/3)
EXERCISES SETS & REPS GUIDANCE
Paused Hack Squats 3 Sets of 8-10 Reps With this exercise, our focus is on working and attacking our quads/legs.
When performing this exercise, we want to be stood in a comfortable posi-
(Pyramid Sets) tion in our hack squat machine. As we squat down, we want to do so in a
controlled manner. Once we’ve squatted down as deep as we possibly can
(really take advantage of the extra ROM and stability the hack squat gives
you over free weights), we want to pause and hold this position for 1-2
seconds before exploding up and flexing the quads hard
We want our form to be clean and controlled across each set.
Pyramid up in weight so that by your final set, you fail in the 8-10 rep ran-
ge.
Single Leg 3 Sets of 10-12 Reps/ Single leg leg extensions superset with double leg leg extensions.
With both exercises, our focus is on getting a really solid, HARD contrac-
Leg Extensions Per Exercise tion in the quads. Focus on kicking the weight up and flexing the quads as
(Pyramid Sets) much as possible.
into When doing this superset, we want to first do 10-12 reps of single leg leg
extensions on each leg, then go immediately into 10-12 reps of double leg
Double Leg leg extensions.
Pyramid up in weight so that by your final set, you fail in the 10-12 rep
Leg Extension range on both exercises.
(Superset)
Extreme Quad Stretch 1 Set of 30-60 Secs/ We want to perform this exercise at the end of our quad workout.
When performing this exercise, we want to be using a decline bench.
Per Leg We want to start this off by first resting an ankle on top of the ankle sup-
ports, with our leg tucked behind us with our knee bent and our other foot
on the floor.
We want to push our hips back and bring our knee down so that we can
REALLY stretch out each individual quad.
We want to hit this exercise for a set of 30-60 secs per leg.
continue on next page..
WORKOUT A (3/3)
EXERCISES SETS & REPS GUIDANCE
Paused Stiff Legged 3 Sets of 8-10 Reps With this exercise, our goal is on working our hamstrings. We want to be
holding onto a dumbbell in each hand. We then, want to lower the weight
Dumbbell Deadlifts (Pyramid Sets) down as deep as we comfortably can. Once we reach a full stretch, we then,
want to pause and hold this for 2-3 seconds before pulling up and feeling a
flex within the hamstrings.
We want our form to be clean and controlled across each set.
We want to pyramid up in weight across each set, so that by our final set,
we hit failure within the 8-10 rep range.
Standing Single Leg 3 Sets of 12-15 Reps/ With this exercise, if we don’t have a single leg, leg curl machine we want to
perform this in a leg extensions station.
Leg Curls Per Leg We want to focus on curling the weight up with control and contracting the
(Pyramid Sets) hamstrings as hard as we can.
We want our form to be clean and controlled, focus on really feeling and
squeezing the hamstrings as hard as you can.
Pyramid up in weight so that by your final set, you fail in the 12-15 rep ran-
ge.
Extreme Hamstring 1 Set of 30-60 Secs We want to perform this exercise at the end of our hamstring workout.
When performing this exercise, we want to be using either a rack and a bar-
Stretch Per Leg bell or a smith machine.
We want to set the bars to at least hip height. We then, want to kick one
leg up, so that our ankle is placed on the bar. From here, keeping that leg
straight, we then, want to press down until we reach the maximum possible
stretch we can.
We want to hit this exercise for a set of 30-60 secs per leg.
WORKOUT B (1/3)
EXERCISES SETS & REPS GUIDANCE
Seated Leg Curls 3-4 Sets of 12-15 Reps With this movement, our focus is on getting as much blood as
possible into the hamstrings.
(Pyramid Sets) We want to focus on contracting the muscle as hard as we can
(Last Set, Double Drop on every rep.
Set) Push the weight down, squeeze the hamstrings hard, then cont-
rol the weight back up to the starting position.
We want our form to be clean and controlled, and feel the
hamstrings doing all the work.
Pyramid up in weight so that by your final set, you fail in the
12-15 rep range and then hit a double drop set straight after.
Hex Bar Romanian 3-4 Sets of 5-8 Reps With this exercise, our goal is on working the hamstrings and
glutes, and as we are using the hex bar, there should be less
Deadlifts (Pyramid Sets) stress placed upon the spine/lower back.
1 Set of 15-20 Reps When performing this exercise, we want to be holding our hex
(Rep Out Set) bars as usual.
From here, we want to drop the hips back and lower ourselves
down with control until we feel a deep but comfortable stretch
within the hamstrings/glutes. We then want to explode up, ai-
ming to flex the hamstrings and glutes hard.
We want our form to be clean and controlled across each set.
Pyramid up in weight so that by your final set, you fail in the
5-8 rep range. After we fail in the 5-8 rep range, we want to
take a few moments rest and attack a lighter set, aiming to fail
within the 15-20 rep range.
*Note: we want to fail in the 5-8 rep range first, and then fail in
the 15-20 rep range after.
continue on next page..
WORKOUT B (2/3)
EXERCISES SETS & REPS GUIDANCE
Hamstring 3 Sets of 20-30 Reps With this exercise, our goal is to work our hamstrings and our glu-
tes. On a hyperextension machine, we want to first lower our bodies
Hyperextensions (Straight Sets)
down with control until we feel a comfortable, but deep stretch within
our hamstrings and glutes.
Once we feel that stretch, we want to pull ourselves back up explosi-
vely, aiming to flex our hamstrings and glutes as much as we can. We
want our form to be clean and controlled across each set. This exer-
cise can either be done weighted or just by using bodyweight. The
priority is we train hard and feel the muscle.
We want to hit this exercise in straight set fashion, so try to select
weights you can hit for sets of 20-30 reps.
Keep rest periods 45-60 secs max.
Extreme Hamstring 1 Set of 30-60 Secs/ We want to perform this exercise at the end of our hamstring work-
out.
Stretch Per Leg
When performing this exercise, we want to be using either a rack
and a barbell or a smith machine.
We want to set the bars to at least hip height. We then, want to kick
one leg up, so that our ankle is placed on the bar. From here, keeping
that leg straight, we then, want to press down until we reach the ma-
ximum possible stretch we can.
We want to hit this exercise for a set of 30-60 secs per leg.
continue on next page..
WORKOUT B (3/4)
EXERCISES SETS & REPS GUIDANCE
Pendulum Squats 1 Rest Pause Set With this exercise, our goal is on working our quads. We want
12-15 Reps Total to really take advantage over the extra control and range of
motion we get from using this machine. Aim to squat down as
deep as the machine allows you to. Once you’ve squatted down
DEEP, we then want to explode up, flexing the legs hard.
We want our form to be clean and controlled across each set.
Once we have properly warmed up and are ready, we want
to go into a rest pause set.We want to perform our first set to
failure, have 15 deep breaths, then perform our next set to fai-
lure. We then want to have 15 more deep breaths before atta-
cking the weight and failing again. We should hit failure 3 times
within a short period of time.
Leg Press 3 Sets of 8-10 Reps Leg press. We would preferably be doing this exercise using
into 3 Sets of 10-12 Reps/ either a vertical or plate loaded leg press. Once we have set our
leg press up, we want to try and have our feet placed in the
Alternate Leg Lunges Per Leg
middle of the platform around shoulder width apart or slightly
(Superset) (Pyramid Sets) wider. We want to control the weight down until we feel our
knees touch our stomach. Once we feel that, we want to explo-
de up, flexing our legs at the top of the movement. We want to
hit this exercise for sets of 8-10 reps.
Alternate leg lunges. With this exercise, our goal is to work
each quad. On the spot, we want to lunge forward with one
leg, feeling the opposing leg stretching. Then we want to push
ourselves up, flexing this leg. Switch legs and repeat. We can
perform this either using bodyweight or weighted. We want to
hit this exercise for sets of 10-12 reps/per leg.
We want our form to be clean and controlled across each exer-
cise. We want to pyramid up in weight, so that by our final set,
we hit failure within the target rep ranges.
continue on next page..
WORKOUT B (4/4)
EXERCISES SETS & REPS GUIDANCE
Sissy Squats 3 Sets of 12-15 Reps When performing this exercise, we want to be standing in our
(Pyramid Sets) sissy squat machine. Once in position, we want to squat down
as deep as we can, aiming to feel a really deep stretch within
the quads. Once we feel that stretch, we then want to pause
and hold it for 1-2 seconds, before pushing ourselves up flexing
the quads hard.
We want our form to be clean and controlled across each set.
We want to pyramid up in weight so that by our final set, we
fail in the 12-15 rep range.
Extreme Quad Stretch 1 Set of 30-60 Secs We want to perform this exercise at the end of our quad work-
Per Leg out.
When performing this exercise, we want to be using a decline
bench.
We want to start this off by first resting an ankle on top of the
ankle supports, with our leg tucked behind us with our knee
bent and our other foot on the floor.
We want to push our hips back and bring our knee down so
that we can REALLY stretch out each individual quad.
We want to hit this exercise for a set of 30-60 secs per leg.
CLOSING WORDS
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