💥 Training Day 10: Quads, Hamstrings + Weighted Squats – Leg Day Power

💪 Build Stronger Legs and Enhance Lower Body Mass

Welcome to Day 10, Gym Beast! Today, we’re going all in on the legs, targeting both quads and hamstrings with a combination of compound lifts and isolation exercises. Squats are the cornerstone of today’s workout—they’ll build overall lower body strength and mass. Pair that with hamstring-focused exercises, and you’ll have a well-rounded leg day that ensures balanced muscle growth from top to bottom.

🎯 Today’s Focus:

• Build mass and strength in quads and hamstrings
• Focus on proper squat form and progression
• Increase leg press and lunges volume for muscle stimulation
• Incorporate isolation exercises to target specific areas of the legs
• Work on core stability and lower body mobility

📋 Day 10 Training Blueprint

💥 Warm-Up (10 minutes)

To maximize your performance during squats and lunges, it’s essential to properly warm up your legs and hips. This routine will get your blood flowing and prepare your body for the heavy lifting ahead.

1. Leg Swings (front to back, side to side) – 1 minute each direction
2. Bodyweight Squats – 2 sets of 15 reps
3. Walking Lunges (bodyweight) – 2 sets of 12 reps per leg
4. Hip Circles – 1 minute per direction
5. Glute Bridges – 2 sets of 15 reps

💥 Primary Lifts: Squats, Leg Press, and Lunges (4 Sets Each)

The heavy compound movements today will focus on building strength and mass in both the quads and hamstrings. Form is key—ensure you’re executing each movement with control.

1. Weighted Squats – 4 Sets of 6–8 Reps

• Set the barbell across your upper traps, ensuring your chest is up and your core is engaged.
• Lower yourself with control, going deep enough to target the quads and glutes.
• Drive through the heels as you return to standing.
• Rest 90 seconds between sets.

2. Leg Press – 4 Sets of 10–12 Reps

• Sit on the leg press machine with your feet placed shoulder-width apart.
• Lower the weight slowly and press up, fully extending your legs but avoiding locking your knees.
• Focus on controlling the weight and engaging your quads and glutes.
• Rest 90 seconds between sets.

3. Walking Lunges (with dumbbells) – 4 Sets of 12 Steps Each Leg

• Hold a dumbbell in each hand and step forward into a lunge.
• Lower your back knee close to the floor, then push through the front foot to return to standing.
• Alternate legs as you lunge across the floor.
• Rest 90 seconds between sets.

💥 Isolation Work: Hamstring Curls and Leg Extensions (3 Sets Each)

Once your quads and glutes are fully activated, we’ll target the hamstrings with isolation movements to ensure balanced development.

1. Seated Leg Curls (Hamstring Curls) – 3 Sets of 12–15 Reps

• Sit on the leg curl machine, ensuring your knees are aligned with the pivot point.
• Slowly curl the weight towards your glutes and control the return motion.
• Focus on squeezing the hamstrings at the top.
• Rest 60 seconds between sets.

2. Leg Extensions – 3 Sets of 12–15 Reps

• Sit on the leg extension machine with your knees aligned with the axis of the machine.
• Extend your legs until they are straight, then lower the weight slowly to engage the quads.
• Focus on squeezing the quads at the top of the movement.
• Rest 60 seconds between sets.

💥 Core Activation (5 minutes)

To help support the heavy squats and lunges, engage your core with these exercises that focus on stability and strength.

1. Plank Holds – Hold for 45 seconds
2. Leg Raises – 2 sets of 12 reps
3. Russian Twists (with or without weight) – 2 sets of 20 twists

💥 Cooldown & Stretching (5 minutes)

Stretching is essential for maintaining flexibility and reducing muscle soreness after a tough leg workout. Focus on your quads, hamstrings, and hips to increase mobility and promote recovery.

1. Standing Quad Stretch – Hold for 30 seconds per leg
2. Hamstring Stretch (seated or standing) – Hold for 30 seconds per leg
3. Hip Flexor Stretch (lunge position) – Hold for 30 seconds per side
4. Butterfly Stretch (inner thighs and hips) – Hold for 30 seconds
5. Forward Fold (lower back and hamstring stretch) – Hold for 30 seconds

🥗 Nutrition Tip of the Day: Post-Workout Carbs & Protein for Leg Recovery

After a killer leg day, recovery is key. To maximize muscle repair and growth, refuel with a combination of protein and carbohydrates to replenish glycogen stores and kickstart muscle recovery.

• Post-Workout Meal:
  • Protein: 30 grams of whey protein or lean meat
  • Carbohydrates: 50–60 grams of fast-digesting carbs (white rice, oats, or fruit)
  • Healthy Fats: Include a small portion of fats like olive oil or nuts to support recovery

💭 Mindset of the Day: Legs Are the Foundation

Legs are the foundation of your strength. Every squat, lunge, and press you complete today builds not just muscle, but a stronger foundation for every lift you perform. Be patient—strong legs take time, but they’ll give you unmatched power and stability. Push through the burn and keep going!

📸 Social Challenge:

Show off those strong legs and share your leg day progress!
Caption idea:
“Legs are feeling strong and ready for more! 💪🏋️‍♂️ #LegDayPower #SquatStrong #GymBeastProgress”

🔥 That’s how you build leg strength and mass with squats, lunges, and leg presses!
Take your post-workout meal, stretch, and get ready for Day 11 – Full Body Circuit – 4 Rounds. Time to work every muscle group and push your limits! 💥💪