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Quad Destroyer Workout Plan: 12 Sets of Squats Workout

Strong legs are essential for maintaining a healthy body. You need to work on quad exercises and workouts to get strong legs. They are easy to do and provide multiple benefits.

Zak Mellor
Quad Destroyer Workout Plan: 12 Sets of Squats Workout
Table Of Contents

Skipping leg day has become something of a joke in the fitness community. When someone says they "only work the upper body," it's usually met with a sarcastic response about how their legs must be powerful from all their walking. And while it's true that most people don't put as much emphasis on leg training as they do on upper body or core work, this is more complex than simply laziness.

For many people, the legs are clearly a harder body part to train. Unlike the chest or arms, which are easy to isolate and target with specific exercises, legs involve large muscle groups that can be difficult to fatigue. As a result, leg workouts often require more time and effort, which can be discouraging for people who are already short on motivation.

Additionally, because our lower bodies are used for everyday activities like walking and standing, we tend to recruit them less when working out, making it harder to achieve the same muscle activation as we can with other body parts. For these reasons, it's likely that many people focus on upper body training while giving their legs a break.

However, skipping leg days is not the answer if you want to build a well-rounded physique. You can include a quad destroyer workout in your fitness regime that will work your quads and make them stronger than before!

Quad Destroyer Workout

If you're looking for a workout to help you build bigger, stronger quads, give the quad destroyer workout a try. Just be prepared to feel the burn!

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level



3 Weeks

Days Per Week


Time Per Workout

45-60 Minutes

Equipment Required

Barbell, Dumbbells, Machines

Target Gender

Male and Female

Recommended Supplements

BCAA Intra-Workout

Pre Workout Supplement

Pink Lemonade

Workout Description

This intense leg workout will set your quads on fire and have you begging for mercy. But don't worry. The pain will be worth it when you see the results.

The quad destroyer workout consists of three exercises: barbell squats, leg press, and walking dumbbell lunges with variable sets and reps. You’ll need a barbell, dumbbells, and a machine to complete these exercises. It is a 3 weeks workout plan which you can do 2 days per week.

Supplements such as pre-workout, intra-workout, and pink lemonade give you the fuelling energy, reduce muscle soreness, and offer quick recovery. DMoose has the best pre-workout and intra-workout supplements that contain EAAs, BCAAs, and other energy-providing and muscle-building ingredients that will give you the desired results.

Workout Plan

1st Week

10 Sets of Squats Workout

2nd Week

10 Sets of Squats Workout

3rd Week

3 Sets of Squats Workout

No. of Sets

To Do


Work up to a heavy triple (3 rep set).


Decrease the weight 10% and perform 3 sets of 5 reps.


Decrease the weight an additional 10% and perform 3 sets of 8 reps.


Decrease the weight an additional 10% and perform 3 sets of 10-12 reps.

Quads Workout

Weeks 1 & 2




Barbell Squat


3, 5, 8, 10-12

Leg Press



Walking Dumbbell Lunge



Quads Workout

Week 3




Barbell Squat



Leg Press



Walking Dumbbell Lunge



The Pros of Quad Exercises

A quadriceps are a group of four large muscles in the front of the thigh. These muscles work together to extend the knee, which is used in walking, running, and jumping. The quadriceps also stabilize the knee joint and protect it from injury. Strong quadriceps can help prevent knee injuries and improve sports performance. It is essential to maintain strong quadriceps through exercise as they provide the following benefits:

Release Hormones

Multiple vital hormones are released when you exercise your legs. Cortisol, human growth hormone (HGH), and testosterone are produced when your legs are tired.

Your body's reaction to stress is controlled by cortisol, which also speeds up your metabolism of fat. More cortisol in your system will make you happier and help you lose weight faster.

The muscle proteins are repaired by testosterone, which helps develop skeletal muscle. HGH increases muscular body growth, accelerates fat metabolism, and promotes immunity.

Improve Stability

You're not just building bigger muscles when you work out your quadriceps. You're also improving the stability of your knees. This is because the quadriceps are the primary muscles responsible for straightening your leg at the knee joint. When they're strong, they help to support your knees and prevent them from wobbling or giving way. It is especially important when doing activities that put extra strain on your knees, like running or jumping.

Strong quads can help you stay injury-free and improve your performance in all activities. So if you want to improve your knee stability, add some quadricep workouts to your routine.

Improve Athletic Performance

For athletes, strong quadriceps are essential for peak performance. Quadriceps exercises help to build the muscles in the front of the thigh, resulting in better power and speed when running, jumping, and changing direction. By strengthening the quadricep, you can improve your explosive power and ability to change direction quickly. As a result, quadriceps exercises should be a crucial part of any athlete's training routine.

Leg exercises work all the major muscle groups in your body, so they strengthen every part of your body, significantly improving your athletic performance. According to a study, stronger quads guarantee safe jump-landing during different athletic activities.

Keep You Fit

Quadriceps exercises are some of the most popular, and for a good reason. They not only help to keep your legs looking toned and fit, but they also help to improve your overall cardiovascular health. Quadriceps exercises help to strengthen and tone the large muscles in your upper legs, including your quadriceps, hamstrings, and glutes.

In addition, they can also help to improve your balance and coordination. If you're looking for a workout to help you stay fit and healthy, add some quadriceps exercises to your routine.

Strengthen Bones and Joints

Quad workouts build lower body muscle mass, which benefits your bones and joints. Bone density and joint strength are improved by muscle. Start doing leg exercises right once if you have a genetic propensity for arthritis and other joint problems like pain and inflammation. Your leg bones and joints will be sturdy if your leg muscles are strong.

The Bottom Line

While you may be guilty of neglecting your leg day at the gym, it's important to remember that strong legs are essential for maintaining a healthy body. One way to make your legs strong is through quad exercises and workouts. They are easy to do and great for shaping your back, legs, and hips.

This workout includes simple exercises in your routine, such as barbell squat, leg press, and walking dumbbell lunges. Squats are a great way to tone your lower body, while lunges help to shape your hips and thighs.

So next time you hit the gym, give your legs the attention they deserve. Your body will thank you for it in the long run.

Reading List

Article Sources

  • Abraham, SB, et al. “Cortisol, Obesity and the Metabolic Syndrome: A Cross-Sectional Study of Obese Subjects and Review of the Literature.” Obesity (Silver Spring, Md.), vol. 21, no. 1, Jan. 2013, pp. E105–17. PubMed Central,
  • Griggs, R. C., et al. “Effect of Testosterone on Muscle Mass and Muscle Protein Synthesis.” Journal of Applied Physiology (Bethesda, Md.: 1985), vol. 66, no. 1, Jan. 1989, pp. 498–503. PubMed,
  • Thau, Lauren, et al. “Physiology, Cortisol.” StatPearls, StatPearls Publishing, 2022. PubMed,
  • Wang, Huihui, et al. “Correlation among Proprioception, Muscle Strength, and Balance.” Journal of Physical Therapy Science, 2016,

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Zak Mellor

I'm Zak Mellor, a fitness trainer dedicated to guiding you on your health and wellness journey. With a strong background in fitness, I share practical tips and in-depth reviews of the latest workout gear and routines.

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