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