Barbell quad exercises
11 exercises from the diary's catalog, all with photos. Below are the list and a sample quad workout: compounds first, then isolation.
11 exercises
Sample workout
Templatequad workout
- Barbell Squat3×6–10
- Front Squat3×6–10
- Barbell Lunges3×6–10
- Barbell Walking Lunge3×6–10
Four exercises from the list: compounds first, then isolation. It's a template for one day; how many sets a muscle needs per week is in the volume guide, and how to progress is in the progressive overload guide.
Why a barbell
A barbell lets you lift the most and add the smallest steps — from 1 kg with 0.5 kg plates. That's why the heaviest quad exercises with the clearest progress are barbell ones: the weight in your log climbs right in front of you.
The price is technique and safety. Do heavy sets in a rack with safeties or with a spotter, start light and film a set if you're unsure of your form. The warm-up calculator will lay out the sets up to your working weight.
Log your workouts — I'll show how many sets a week you give this group.
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