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WE SH IP TO ALGERI A VIE W D E TAILS

Power Muscle Burn Leg Workout

Build big wheels by blasting your quads in different rep ranges,

including the use of power, muscle building and burn sets.

Workout Summary

Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 2

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Machines

Target Gender Male & Female

Author Steve Shaw

Workout PDF Download Workout

 Workout Description
This leg workout will help you build quad and hamstring muscle by focusing on three
different training approaches, all used in the same workout. Please note that you will be
splitting up your quad and hamstring work into 2 training days. Perform your quad
workout, and then 3 days later hammer your hamstrings. You will be working each
muscle group only once a week.

1. Power. You will perform 4 power sets to lead off the workout. Power sets are
performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets.
When you can perform 5 reps for all 4 sets, move up in weight.
2. Muscle. Muscle sets for quads are performed in the 8 to 15 rep range. Muscle
sets for hamstrings are performed in the 6 to 12 rep range. Use the same weight
for each of the sets. When you hit the upper rep limit for that muscle group (15 for
quads and 12 for hamstrings), move up in weight. You will be performing 6 total
muscle sets in each workout, using 3 different exercises.
3. Burn. You will perform 2 burn sets at the end of your workout - generally using
isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then
perform 40 total reps. How? Do as many reps as possible, then take a slight rest
and perform more reps. Rest only long enough to regain the energy and willpower
to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit
40 total reps. When you can hit 25+ reps from the start without stopping, add
weight. 

Quad Workout

Quads

Exercise Sets Reps

Squat - Power 4 3 to 5

Squat - Muscle 2 8 to 15

Leg Press - Muscle 2 8 to 15

Front Squat - Muscle 2 8 to 15

Leg Extension - Burn 1 40

Hack Squat - Burn 1 40

Hamstring Workout

Hamstrings
Exercise Sets Reps
Romanian Deadlift - Power 4 3 to 5

Romanian Deadlift - Muscle 2 6 to 12

Wide Stance Good Morning - Muscle 2 6 to 12

Glute Ham Raise - Muscle 2 6 to 12

Leg Curl - Burn 2 40

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About The Author

Steve Shaw
Steve Shaw is an experienced raw masters powerlifter with over 31 years of
iron game experience. His best competition lifts are a 602.5 pound squat, a
672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known
as a powerbuilder. His goal is to help others build as much muscle and
strength as humanly possible.
View all by Steve Shaw »

87 Comments + Post Comment

Posted Thu, 12/27/2012 - 07:56 LIKE 11

myles
hi there
Is this split, one day Hamstring, 1 day quads etc.... or is it quad and hamstring on the same
day, twice a week

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Posted Fri, 01/04/2013 - 11:43 LIKE 12

Joey
A split - Two separate days.

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Posted Wed, 10/31/2012 - 06:16 LIKE 9

Toufic
im very interested in developing my legs at the gym. the other day i was squatting and the
coach at the gym came up to me and told me to stop doing them. im about to turn 17, 5'8 ,
180 pounds and i can squat 280 pounds for 8 reps. ( been working out for 5 months ) .
should i continue pushing hard at my age? will it affect my height or growth in any way ? thx a
lot for everything id really appreciate your reply

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Posted Sat, 01/07/2017 - 21:35 LIKE 2

Joshua
As long as you use proper form your growth will not be stunted.

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Posted Wed, 10/17/2012 - 17:21 LIKE 11

Marrisa
Would it be too much to do a spin class right before doing this leg exercise or would that be
okay? I'm trying to plan out my days of when I should do cardio, but I was thinking I should
just do cardio on arm days or rest days? Thanks!

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Posted Fri, 02/24/2012 - 14:20 LIKE 10

Davis
I'm 44 and have been working out again for about 6 weeks after an 8 year layoff. Due to an
injury in my back, I don't do regular squats of any type. I currently do leg presses, leg
extensions, hack squats, leg curls and d-bell squats. I work out legs 1x per week. What would
you recommend to replace the 2 squat exercises in your program with?

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Posted Fri, 02/10/2012 - 23:49 LIKE 11

Brad
also , I have no hack machine .thanks

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Posted Fri, 02/10/2012 - 23:02 LIKE 10

Brad
hey Steve, I'm just starting your program and I lift at home. I do not have a leg press. Any
substitutions, any Ideas ? Thanks

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 Posted Sun, 11/13/2011 - 15:00 LIKE 11
Keon
Hey Steve,
I am a kicker for football, I weight 125 Pounds and our season actually ended today. Im going
to be the starting kicker/punter for my junior year(next year). I have the technique as a kicker
but I need to gain weight/muscle over an approximate 10 Months. I need to weight maybe
145 or more. Do you have any reccomendations that I should do? I need to gain mostly leg
power as well as muscle overall in my body.
Thanks a lot,
Keon

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Posted Wed, 12/07/2011 - 13:12 LIKE 10

Steven
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set.
When you can perform the recommended number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/building-muscle-eating-like-a...

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Posted Wed, 11/02/2011 - 23:15 LIKE 10

niko
How long should be rests between muscle and strentgh sets?

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Posted Thu, 11/10/2011 - 15:01 LIKE 11

Steven
Rest at least 2 minutes between muscle and burn sets, and up to 3-5 minutes between
power sets if need be.

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Posted Fri, 09/30/2011 - 13:12 LIKE 9

Chris
Hi i hurt my back a while ago and i am getting help but i cant dead-lift or i will hurt it more
what can i replace for the Romanian Dead-Lift?
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Posted Fri, 09/30/2011 - 13:17 LIKE 12

Steven
Without knowing the extent of your injury I am hesitant to recommend any exercises.

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Posted Fri, 09/30/2011 - 13:58 LIKE 9

Chris
I went to the doctor and he said that i have a tear in the right lower side of my back

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Posted Fri, 09/30/2011 - 14:15 LIKE 11

Steven
I would take it easy and stick with leg curls.

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Posted Fri, 09/30/2011 - 14:25 LIKE 12

Chris
ok thanks for the help

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Posted Mon, 09/12/2011 - 14:37 LIKE 9

Sean
Whats a glute ham rais?

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Posted Thu, 09/29/2011 - 15:45 LIKE 13

Steven
Here you go:
http://www.muscleandstrength.com/forum/exercises/38834-ghr-glute-ham-rai...

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 Posted Mon, 09/12/2011 - 11:33 LIKE 11
vron
whats the difference between the 4 sets of power squats, and the 2 sets of muscle squats for
quads?

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Posted Thu, 09/29/2011 - 15:44 LIKE 10

Steven
Weight used and rep range.

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Posted Mon, 08/15/2011 - 22:21 LIKE 10

vikash
can you do hamstrings on back days

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Posted Fri, 08/19/2011 - 14:13 LIKE 10

Steven
Absolutely.

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Posted Wed, 08/10/2011 - 04:53 LIKE 13

Richard
Hi Steve,
Please could you give me an alternative for the Glute Ham Raise.
I work out in a gym, but it doesn't have a machine for the Glute Ham Raise.
I don't find doing it on the floor with my feet anchoured very effective as I compensate too
much by using my hands.
I am doing many of your workouts now and they are producing great results.
Thanks,
Richard

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Posted Fri, 08/12/2011 - 15:01 LIKE 12

Steven
Hi Richard,
 I would add leg curls then.

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Posted Tue, 08/09/2011 - 15:12 LIKE 10

John
How long would it take for me to see results ?

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Posted Fri, 08/12/2011 - 15:03 LIKE 9

Steven
Hi John,
That depends of what results you are expecting. Building big legs can takes years and
require a bodybuilding style eating plan.

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Posted Thu, 06/23/2011 - 16:37 LIKE 10

Ivy
Hiii
Will.this.workout increase butt size?

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Posted Tue, 05/17/2011 - 02:05 LIKE 14

Mike
Is the stiff leg deadlift the same as a regular deadlift

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Posted Sun, 03/13/2011 - 21:48 LIKE 14

Matt Condrich
Hello Mr.Shaw. My name is Matt Condrich. I play training for my senior season of football. I
need to get more explosive and faster, because im short for a linebacker. But what i lack in
height I make up for in power. I squat 250 lbs ten times and leg press 500 lbs ten times. Can
you give me some advice on how I can get more explosive? Any advice would help. Thank
You.

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 Posted Sun, 03/13/2011 - 13:35 LIKE 12
Lucas
is there a good alternative that i can do instead of the glute ham raises? im working out from
home.

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Posted Thu, 03/10/2011 - 00:04 LIKE 12

Garrett
Hey, i have been doing alot of upper body lifting lately becuase i had knee surgery a few
months ago, preventing me from running track. i had the medial section of my meniscus
removed = ( which put me out of track for the winter season and part of spring. i can curl and
extend the leg now with as much weight as b4 the surgery and it feels great! when i run on the
treadmil the impact bothers me alot tho so im sticking to the elliptical for now.
As far as squats and other closed chain excercises that put more stress on the knee than like
extensions and curls, what do u think i should do....
I would rele like to start working my legs if i cant run yet, ik there is no impact ofcourse like that
in running, but would squats be too much??? IF SO WHAT CANI DOOOO. i miss running = (

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Posted Thu, 02/10/2011 - 19:34 LIKE 13

derrick
hey steve i was wondering if you knew of any exercise that focuses on the inner quads. i
injured my knee a few years ago and because of the down time one leg is more developed
than the other ive tried one leg squats and presses the outer quad has grown but the inner is
still lagging. i know leg extensions work great but they put a little too much torque on my knee.
any suggestions?

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Posted Fri, 01/28/2011 - 09:15 LIKE 12

Robert
Need to know what Glute Ham Raises are? and what is another exercise to substitute if
needed? Thankyou Steve... Your Power, Muscle, Burn workouts are really working!!!

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Posted Mon, 12/06/2010 - 21:44 LIKE 13

john
i am a football player that weights 145 and im tryin to get up to 170 beforre next season. will
this workout help me gain that weight in 7 months?
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Posted Tue, 12/07/2010 - 08:52 LIKE 12

Steven
Hi John,
This workout can help with leg strength, but it is not a complete workout. I recommend
finding a complete muscle building workout that fits your schedule, and that includes
squats. Here are some workouts from M&S:
https://www.muscleandstrength.com/workouts/muscle-building
As far as weight gain, you will need to make sure you are eating properly. Here is an
article to get you started:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
With your goal, you need to gain 3-4 pounds per month. Train hard - Using good form,
always push yourself on every set. When you can perform the recommended number
of reps for a set, add weight. As far as eating, if you aren't gaining weight fast enough,
add 300-500 more daily calories. Try adding calorie dense foods like whole milk,
weight gainers and almonds. These add calories and don't fill you up as much as solid
foods.

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Posted Thu, 11/25/2010 - 14:35 LIKE 27

Dave
Hey Steve im wondering if u could make a calves workout. i really can't figure out how to work
them out good. My thighs are getting bigger but my calves are staying the same size.

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Posted Fri, 11/26/2010 - 16:01 LIKE 18

Steven
Hi Dave,
I might suggest switching things up and going for lower rep sets, 6-8 reps, with heavy
weight. Add weight at every opportunity. Give this a try. It flys against conventional
wisdom, but is known to work.

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Posted Sun, 11/14/2010 - 04:34 LIKE 19

Arnold
can i eat normally when i am not doing any workout

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 Posted Mon, 11/15/2010 - 08:37 LIKE 20
Steven
Hi Arnold,
If you want to maximize results, you must eat properly 7 days per week. Here are some
articles that will help:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Sat, 11/13/2010 - 07:57 LIKE 28

Arnold
do you have any tips to lose my stubburn fats

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Posted Sat, 11/13/2010 - 08:52 LIKE 28

Steven
Hi Arnold,
Fat loss is all about diet. Check out these articles:
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Thu, 11/11/2010 - 14:40 LIKE 25

Tony
Hey, I want to keep my legs toned but my knees are shot, what do you recommend?

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Posted Thu, 11/11/2010 - 14:51 LIKE 22

Steven
Hi Tony,
I would need to know more about your knee injury.

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Posted Thu, 10/21/2010 - 13:57 LIKE 27

David
can you explain about power sets and muscle and burn sets. I am a 42 yr old guy who knows
nothing on the terms, LOL Thanks again

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Posted Thu, 10/21/2010 - 14:01 LIKE 25

Steven
Hi David,
They are terms I created. The specifics for each type of set are detailed above.

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Posted Thu, 10/21/2010 - 11:00 LIKE 24

David
Steve, since I have kind of shied away from legs, can you explain a bit about power sets and
"muscle and burn sets".. I have worried because I do not want to end up with the so called
prison built "big upper body and chicken legs" Want to thank you for all your advice, I know
squats are core muscle builders, but what you have given me is a awesome alternative...Can't
thank you enough and Muscle and Strength..
Thanks David

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Posted Thu, 10/21/2010 - 12:59 LIKE 22

Steven
Hi David,
I'd be glad to answer questions. What specific questions do you have about the various
sets?

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Posted Tue, 10/19/2010 - 18:59 LIKE 26

David
Steve, nopw I would love to build good legs, I hurt my lower back many years ago and doing
squats is a no for me because my lower back can't withstand the pressure and weight. What
exercises can I do to add some mass, that will not 100% add my lower back into the equation.
I have so far been doing leg presses, leg curls, and leg extensions, what would be a fair
schedule for these exercises to get some growth...?

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Posted Wed, 10/20/2010 - 11:17 LIKE 27

Steven
 Hi David,
Leg presses, extensions and curls are a solid choice. You could also try hack squats as
well.
I would recommend training legs once every week. You could use leg presses for
power sets, and then presses, hack squats or leg extensions for muscle sets. For
hamstrings, use curls for muscle and burn sets.

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