🔥 Based Legs Workout for Size and Strength

✅ Legs Anatomy

The quads are a group of four muscles that comprise the bulk of the muscle on the front of the thigh.

• Vastus intermedius
• Rectus femoris
• Vastus medialis
• Vastus lateralis

✅ SQUAT SPLIT

1. Barbell back squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)
2. Front squats: 3 total sets (2 sets 6-10 reps, 1 set 12-15 reps)
3. Bulgarian split squats: 3 sets of 8-15 reps
4. Weighted hip thrusts: 3 sets of 10-15 reps