B o d y P a r t S p e c i a l i z at i o n P r o j e c t

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[quads] 3 0 - D A Y W O R K O U T
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

“HEY BEN, HOW DO I BUILD

BIG QUADS?”
I get this question multiple times a day...

HERE’S WHAT TO DO:

Before we begin, it’s vital to know that you don’t
“need” to squat to build big legs. What you do NEED
is pelvic and spinal stability. Guess what’s great for
functional pelvic and spinal stability? You guessed it.
Squats and lunges.
If you don’t have a stable pelvis, you will never build
muscle to your full potential. You’ll get hurt well be-
fore you ever have a chance.
So, are squats necessary to build great legs? Yes,
but not for the reason that most people think.
Think of it this way, when I’m standing up straight,
my body is most stable because of the stacking of
bones.
The further I bend, i.e., deviate my center of mass
into a squat, deadlift or lunge, etc., the less my body
can just passively rely on bones and now has to
actively use muscles to stabilize joints.
When muscles decrease contraction due to instability
and yet you have heavy load on your body, your body is
left with no choice but to use ligaments, tendons, bones,
and joints to stabilize. Bad news.
You can also see why people that avoid deeper squats
for fear of knee pain are in fact contributing directly
to the problem. Most knee pain comes from unstable
hips and feet. Not the knee itself or the exercises you
choose.
Stability does NOT come from standing on an unstable
surface. That’s more of a party trick. Stability comes
from challenging the body in positions of instability.
Positions of instability are the positions in any exercise
that aren’t dependent on structure, such as bones or
joints. This is important to know but this isn’t the point
of this program.

The more time you spend at these structurally

30-Day Workout [Quads]

unstable positions, like the bottom of a squat or
lunge, the more your muscles adapt and become
able to produce stability.

In stating this, your limitation to building great strong

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legs, is not your ability to work hard, but your ability
to generate stability. The body will down regulate,
i.e., turn down, your ability to contract muscle if it
senses instability.
Stability, and all muscular
progress in fact, progresses
with a simple 3 step process
of increasing challenge:

1.TIME.
2. DISTANCE.
3. LOAD.
30-Day Workout [Quads]
In that order.

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

START HERE:
(If you jumped ahead, go back and read the above
paragraph. It’s important).

DO THESE 4 Squats
EXERCISES; Lunges
THROW THE Leg Extensions
REST AWAY: Hack squats

HERE’S HOW THIS WORKS:

The best program in the world is only as good as your ability to
execute it. Focus 100% of your attention over the next 30 days on
PERFECT execution, and maximizing the skill of creating stability.

I define stability as the ability to NOT move.

Your ability to build bigger legs will be a 1-1 correlation with your
ability to master the skill of executing the squat and lunge with
rock-like stability of the spine and pelvis.

The leg extension and hack squat are there to improve your
contractile ability of the quads in isolation, squats and lunges will
focus on the integration of this new contractile ability into the core
movements to avoid joint imbalances and injuries.

30-Day Workout [Quads]

Your frequency will be very high in this program, so volume will be very
low. Do not do more. Place your attention and effort into putting more

LET’S GET
focus and effort into every single rep and set. Aim to make every rep
perfect and every inch more challenging to the muscle; never simply
completing reps and sets.

TO WORK

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

NOTE:
This is a LEG PRIMER Program to optimize execution and
growth of the lower body. The upper body training is added
for guidance, but not necessarily with a very specific objective
in mind. Feel free to use it as a guide. It is still a great upper
body program, but not meant to create one specific result
beyond maintaining muscle while emphasis and resources
are directed to the lower body.

DO NOT do too much volume, or place too much stress on

the Nervous System (Max heavy loads) when training upper
body.

This will directly take away from your ability to recover and
generate growth in the lower body.

*If you want to objectively measure rather than guess, use

daily HRV to guide your training, recovery protocols and your
calories.

30-Day Workout [Quads]

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

WORKOUT
NOTES

30-Day Workout [Quads]

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

READ THIS BEFORE

STARTING THE 30-DAY
WORKOUTS
BETWEEN SETS:
• Nasal Breathing ONLY.
• Aim for some strong breath holds.
• Do not sit down.
• Do downward dog poses with slow *5-5 breath
nasal-diaphragmatic breathing.
*5 seconds in, 5 second breath hold, 5 seconds out,
5 second hold.
Do not stretch during downward dog pose when training
legs. Focus on light active contraction of the muscles on
the front of the body, rather than attempting to lengthen
the muscles on the back of the body.
TIME THE REST PERIODS.
They matter to change the stimulus.
FOLLOW THE TEMPOS.
They matter to maximize the stimulus.
HOW TO SELECT APPROPRIATE WEIGHTS:
During your “warm up” or preparing your body for
exercise:
• Perform the starting exercise for the number of
reps prescribed with little or no weight.
• Practice perfect form; “Physical Rehearsal.”
• Add a weight that might be equivalent to 20%
of what you’re used to lifting. Perform the same
starting exercise for the number of reps described.
Keep perfect form.
• Add 20% more weight.
• Keep perfect form.
• When you reach a weight that allows you to
complete the prescribed reps with 70-80% of
max. effort, you’ve found your starting weight.
• DO NOT go to failure unless the program
specifically says “To Failure.”

HOW TO READ TEMPOS: Failure introduces compensation patterns that slow

Example: 3121 long term progress. Just by doing exactly what is
stated in this program, you will concentrate your
3: the first number, represents the pace of the eccentric efforts and add more muscle than you believe

30-Day Workout [Quads]

or lowering phase. possible both in the short term and long term.
1: the second number, is the pause in the stretched
position.
2: the third number, represents the concentric or
contraction.

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1: the fourth number, is the pause in the contracted or
short position
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

PERFORMANCE
BREATHING PREP
PROTOCOL:
At the beginning of every workout you will see:
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
Intelligently executed breathing could be the biggest performance aid that
no one knows about...yet. Before you train, try a few of these breathing
techniques to: improve performance, increase work capacity, decrease
fatigue, decrease lactate (H+ accumulation), decrease perceived exertion,
increase aerobic capacity, improve utilization of fat as fuel at higher effort, ADVANCED:
improve focus and mental performance. (DO THE INTERMEDIATE AS WELL)

• Only ever breathe through

BEGINNER: INTERMEDIATE: your nose.
• Sit up straight in a chair,
• Only ever breathe through • Only ever breathe through cover your mouth and nose
your nose. your nose. with your cupped hands.
• Breathe into your cupped
• Sit up straight in a chair, • Sit up straight in a chair, hands with the intent of

30
after exhaling, hold your
nose for 5 seconds.
• Inhale and breathing
normally for 10 seconds.
• Then breathe out and hold
your nose for 5 seconds.
Repeat 10x.
after exhaling, hold your
nose until you feel a strong
urge to breathe.
• Inhale and breathing
normally 30 seconds.
Repeat 5x.
• The goal here is to build a
making the breath as short,
light, and small as you can.
• Never fill your lungs, and
always aim to keep as much
air out of your lungs as
possible by staying close to
full exhalation.
• Think “one centimeter” of air

30-Day Workout [Quads]

strong air hunger and feel in and out only. Not more.
• This should be very easy • The air going out (and time of
like you need to breathe.
and only generate a small exhalation) should always be
amount of air hunger. more than the air coming in.
• The goal here is to
NOTE: Each of these breathing exercises can be made more effective by accumulate a large amount
incorporating walking, jogging, or running, while doing them. Any type of of CO2 in the blood and a
exercise that will increase the CO2 production in the body (movement increases strong air hunger that you
CO2 in the body that is then sent to the lungs to be excreted). Be smart, and
don’t let off for a long time.
don’t do things that put you in danger if you were to pass out. Passing out can
happen if you get to O2 (oxygen) levels less than 60% in the blood. • Stay with the air hunger and
resist the urge to take a deep
The goal of each of these is to increase the CO2 in the blood, which is the breath.
bodies trigger to release O2 from hemoglobin in the blood, and into the • Only take tiny sips of air.
tissues for use to improve performance. • Do this for 5-10 minutes.
These techniques are also very effective during workouts to increase CO2
and push more O2 into the tissue to drive better performance.
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

TRAINING
NOTE
Week 5 is the 7-week
workout that you
previously received.
Be sure to save the 7-day
workout until the very end
for the most benefit.

30-Day Workout [Quads]

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

TRAINING TERMINOLOGY
Legal Disclaimer
The information presented in this work is by no way intended
as medical advice or as a substitute for medical counseling.
The information should be used in conjunction with the
guidance and care of your physician.
Consult your physician before beginning this program as you
would with any exercise and nutrition program. If you choose
not to obtain the consent of your physician and/or work with
your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept
full responsibility for your actions.

By continuing with the program you recognize that despite
all precautions on the part of Pakulski Fitness International,
there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any claim
which you may have against Pakulski Fitness International, or
its affiliates as a result of any future physical injury or illness
incurred in connection with, or as a result of, the use or misuse
of the program.

OVERVIEW
LETTERS:
Exercises are labelled as A, B, C. The letters refer to
the exercise order. Complete all sets of exercise ‘A’
before moving onto exercise ‘B’.
LETTERS + NUMBERS
SUPER SETS: When exercises are labelled with a
letter and a number (ex. A1, A2), the exercises are
to be done in an alternating fashion, followed by the
rest period prescribed. That’s ONE set.
*NOTE: When there is no rest listed between
REST:
The rest listed for an exercise is the rest period
after each set . It is listed for each exercise
including super- and giant sets. Follow the rest
periods prescribed closely. When not listed, move
onto the next exercise without rest.
REPS:
Each exercise has a given rep range such as 8-10.
The goal is to reach positive failure (the last properly
performed rep) within that range or as close to the

30-Day Workout [Quads]

A1/A2 etc., do them without rest. prescribed number as possible, unless otherwise
Example: indicated. Use your warm up sets to gauge the
A1 appropriate weight. Keep in mind it is normal for the
A2 weight to be reduced in the later sets to achieve
B the same rep range.

30
Perform A1 and A2 in sequence (that’s ONE set).
Repeat that sequence for the indicated sets before
moving onto the B exercise.

GIANT SETS: Similarly, if your workout consists of

a grouping of A exercises (ex.: A1, A2, A3), you
perform A1, A2, then A3 in sequence before going
back to A1. Repeat the cycle until you have
completed the indicated number of sets. Then
you can move on to the next exercise.
B o d y P a r t S p e c i a l i z at i o n P r o j e c t
TEMPO:
Where you spend time during a rep can completely
change the stimulus on the body.
TEMPOS MATTER!
• Time in concentric will place a greater caloric and
metabolic demand on the body.
• Time in eccentric will be much less calorically
demanding, but cause more muscle damage.
• Time in isometric can lead to greater
neurological recruitment if the contraction is
intentionally increased rather than relaxed.
FOR THE PURPOSE OF THIS
PROGRAM, YOUR PRIMARY
FOCUS SHOULD BE ON
EXERCISE MASTERY.
Focus on CONTROL as the only necessary tempo
right now. Pausing at the ends of the range of motion,
or anywhere in the middle, shows complete control.
The speed (in seconds) at which you should aim to
perform each phase of a rep. There are four parts to
every repetition, represented by a four-digit number.
Example: 3-2-1-0.
• The first number (3) refers to the eccentric motion
of the working muscle. You are lowering the
weight and lengthening the muscle.
• The second number (2) refers to the pause in the
stretched position.
• The third number (1) refers to the concentric
motion. You are lifting the weight and shortening
the muscle.
• The fourth number (0) refers to a pause (squeeze!)
in the flexed position.
Example: Bench Press with a 3-2-1-0 tempo
Lower the bar to the chest (3 seconds), stretching
the chest at the bottom (2 seconds), pressing up
(1 second), no pause, the bar immediately comes
back down.
Example: Lat Pull-Down with a 3-2-1-0 tempo
Pull the bar down (1 second), no pause (0), release
the bar up (3 seconds), stretch at the top
(2 seconds), repeat.
If you see an X in the tempo this means you
perform this portion of the rep as explosively
as possible.
PARTIAL REPS
Though most reps will be performed in a full range of
motion, there are times when partial reps, or a mix of
partial and full range movements will be used.
Example: 1¼ reps - This means that for every full rep,
an additional ¼ partial rep is performed. In your
workout it will designate 1¼ bottom or 1¼ top.
For simplicity, ‘bottom’ or ‘top’ refers to where the
movement happens in space. So in a squat, ‘¼ top’
would be the top ¼ of a squat, ‘¼ bottom’ would be
the bottom ¼ of a squat.
ISOMETRIC HOLDS
For the purposes of this program, an isometric hold
is employed following the concentric portion of a rep
when the muscle is fully contracted.
The goal is NOT simply to hold against the direction in
which the resistance is pulling, but instead to contract
/ squeeze the working muscle as hard as possible
throughout the duration of the isometric, while remaining
in the most maximally contracted position possible.
Imagine BPak standing over you jamming his
thumb into your muscle yelling “SQUEEZE it like it
owes you money!” ;)
‘NOS’ SETS
• Perform the set for the number of reps prescribed
(Ex; 8 reps).
• Then immediately perform 3 successive drop-sets.
• Allow 3 breaths to rest between drops.
• Decrease the load by approximately 20% each drop.
• Aim to achieve 5 reps on each drop. These do not
have to be to failure.
• At the end of the final full rep of the final set, end with
as many partial reps as possible to absolute failure.
This will be the only complete failure point on this set.
• You will have completed 23 total reps plus finishing
partials.
• Stay safe and only choose exercises that allow for
failing safely (choose dumbbells over barbells).
Example:
Last set of exercise: 8 reps
•D rop 1 (after 3 breaths rest): 5 reps with 20% less weight
• Drop 2 (after 3 breaths rest): 5 reps with a further
20% decrease in weight
• Drop 3 (after 3 breaths rest): to failure with a further
20% decrease in weight
• Partials to failure
B o d y P a r t S p e c i a l i z at i o n P r o j e c t
BPAK STRIP SETS
(typically performed on equipment with
selectorized pin loading) • Pelvis- hip girdle
Choose a weight with which you can execute
approximately 8 to 10 reps of the given exercise.
Following the last rep, immediately drop the weight
stack by a single pin and continue on (rest only as
long as it takes for you (or ideally someone else) to
change the pin). Repeat this process until you reach
the last/ minimum weight plate of the stack!
REVERSE 21’S
Perform 21 reps, divided into 3 phases: 7 reps in
the weakest half of the range, then immediately
followed by 7 reps using a full range, immediately
followed by 7 reps in the strongest range.
Example (using a bicep curl): Arm position
1. Perform the top half of the rep. 90 degrees at the • Abducted 90 degrees - arm is laterally raised, making
elbow to the top. Repeat for 7 half reps.
2. Full bicep curls from bottom to top for a total of 7
strict reps.
3. Immediately perform the bottom half of the rep
for 7 reps. From fully extended arm to 90
degrees at the elbow (21 in total for the exercise).
REST. Repeat as prescribed.
UNILATERAL MOVEMENTS:
When an exercise is to be performed on one side at
a time (‘lunges’ for example), the rep target depicted
indicates the number of reps to perform PER side,
NOT in total; and should always be completed on
ONE side before moving to the other side. DO NOT
alternate sides unless indicated.
THE TRAINING SPLIT / SCHEDULE:
Every training split we choose has a very specific
reason. In many instances, it has to do with
complementary exercises that have a synergistic
effect, making both body parts/ the opposing
muscles work harder, better, or have better mobility. Foot position
ANATOMICAL TERMS:
• Scapula- shoulder blade
• Trunk- spine and core
ANATOMICAL POSITIONS:
Body positioning is key for proper exercise execution.
Here is a list of the common anatomical terms you may
see in your workouts.
Grip
• Pronated - Overhand grip
• Neutral - Palms face each other
• Supinated - Underhand grip
• Mid Grip - Shoulder width
• Narrow Grip - Inside shoulder width
• Wide Grip - Wider than shoulder width
an L with your torso.
• Adduction is brining the arm closer to the body.
Body Position
• Supine - lying on your back
• Prone - lying face down
• Incline - Head is higher than your body.
• Decline - Head is lower than your body.
• Retraction- Pull your shoulder blades back and toward
the spine.
• Protraction- Move your shoulders forward in the sagittal
plane (toward your chest). The opposite of retract.
• Scapula Elevation- Scapula moves up toward the ear.
• Scapula Depression- Scapula moves down away from
the ear.
• Posterior Pelvic Tilt- Pull your tailbone down (tuck your
butt under), and pubis (front of pelvis) up.
• Anterior Pelvic Tilt- Pull your tailbone up from behind
(stick your butt out).
30-Day Workout [Quads]
• Lengthened Muscle - in stretched position
• Shortened Muscle - in contracted position
• Plantarflexed - Ankle is extended, point toes away from
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body.
• Dorsiflexed - Ankle is flexed, pull toes up towards shins.
• Wide stance - outside shoulder width
• Normal Stance - shoulder width or slightly wider than
shoulders
• Narrow Stance - slightly inside shoulder width
• Duck Feet - Feet are turned out.
(NOTE: I will never suggest turning knees/feet in.)
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

1
WEEK ONE

Challenge positions of
weakness with time.
(You may choose to do this
week 2x consecutively.)
30-Day Workout [Quads]

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 1: Monday
LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 Walking Lunges 3 12 4220 2 mins

B1 Lying leg curl 3 15 4022 2 mins

C1 Squat (quad emphasis) 3 15 4220 2 mins

D1 Stiff Leg Deadlift 3 15 4220 2 mins

E1 Seated Calf Raise 3 15 3222 1 mins

DAY 2: Tuesday
UPPER BODY
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 5 1 mins

A2 High Cable Biceps curl 5 15 1 mins

30-Day Workout [Quads]

B1 Straight Arm Pulldown 4 6 1 mins

B2 Overhead DB Tricep Extension 4 15 1 mins

C1 One Arm DB Row 4 8 1 mins

C2 Lying DB triceps Extension 4 20 1 mins

D1 Reverse Grip Pulldown 3 8 1 mins

D2 Upper Chest DB Fly 3 15 1 mins

E1 Standing DB Curls 3 6 1 mins

E2 Cable Side Lateral Raise 3 20 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 3: Wednesday
LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 Walking Lunges 3 15 4220 2 mins

Lying leg curl 3 15 4022 2 mins

B1
1 20

C1 Squat (quad emphasis) 3 20 4220 2 mins

D1 Stiff Leg Deadlift 3 20 4220 2 mins

E1 Seated Calf Raise 4 15 3222 1 mins

DAY 4: Thursday
UPPER BODY
rest
Exercise Sets reps
period
A1 Upper Chest DB Press 5 15 1 mins

A2 Standing DB Curls 5 6 1 mins

30-Day Workout [Quads]

B1 Straight Arm Pulldown 4 20 1 mins

B2 Overhead DB Tricep Extension 4 6 1 mins

C1 One Arm DB Row 4 20 1 mins

C2 Lying DB triceps Extension 4 6 1 mins

D1 Reverse Grip Pulldown 3 20 1 mins

D2 Lower Chest DB Fly 3 8 1 mins

E1 High Cable Curls 3 20 1 mins

E2 Seated Overhead DB Press 3 6 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 5: Friday
LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 Walking Lunges 3 20 4220 2 mins

Lying leg curl 2 15 4022 2 mins

B1
2 20

C1 Squat (quad emphasis) 4 20 4220 2 mins

D1 Stiff Leg Deadlift 3 20 4220 2 mins

E1 Seated Calf Raise 5 15 3222 1 mins

30-Day Workout [Quads]

DAY 6: Saturday Off

DAY 7: Sunday Off

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

2 WEEK TWO

Challenge positions of
weakness with extended time
(You may choose to do this
week 2x consecutively.)
30-Day Workout [Quads]

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B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 8: Monday
LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 Walking Lunges 4 12 4220 2 mins

Lying leg curl 1 15 4022 2 mins

B1
3 20

C1 Squat (quad emphasis) 4 15 4220 2 mins

D1 Stiff Leg Deadlift 3 20 4220 2 mins

E1 Seated Calf Raise 3 20 3222 1 mins

DAY 9: Tuesday
UPPER BODY
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 5 1 mins

A2 High Cable Biceps curl 5 15 1 mins

30-Day Workout [Quads]

B1 Straight Arm Pulldown 4 6 1 mins

B2 Overhead DB Tricep Extension 4 15 1 mins

C1 One Arm DB Row 4 8 1 mins

C2 Lying DB triceps Extension 4 20 1 mins

D1 Reverse Grip Pulldown 3 8 1 mins

D2 Upper Chest DB Fly 3 15 1 mins

E1 Standing DB Curls 3 6 1 mins

E2 Cable Side Lateral Raise 3 20 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 10: Wednesday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 Walking Lunges 4 15 4220 2 mins

B1 Lying leg curl 4 20 4022 2 mins

C1 Squat (quad emphasis) 4 12 4220 2 mins

D1 Stiff Leg Deadlift 3 20 4220 2 mins

E1 Seated Calf Raise 4 20 3222 1 mins

DAY 11: Thursday

UPPER BODY
rest
Exercise Sets reps
period
A1 Upper Chest DB Press 5 15 1 mins

A2 Standing DB Curls 5 6 1 mins

30-Day Workout [Quads]

B1 Straight Arm Pulldown 4 20 1 mins

B2 Overhead DB Tricep Extension 4 6 1 mins

C1 One Arm DB Row 4 20 1 mins

C2 Lying DB triceps Extension 4 6 1 mins

D1 Reverse Grip Pulldown 3 20 1 mins

D2 Lower Chest DB Fly 3 8 1 mins

E1 High Cable Curls 3 20 1 mins

E2 Seated Overhead DB Press 3 6 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 12: Friday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 Walking Lunges 4 20 4220 2 mins

B1 Lying leg curl 3 15 4022 2 mins

C1 Squat (quad emphasis) 4 10 4220 2 mins

D1 Stiff Leg Deadlift 3 20 4220 2 mins

E1 Seated Calf Raise 4 20 3222 1 mins

DAY 13: Saturday Off

DAY 14: Sunday Off

30-Day Workout [Quads]

NOTE: If you’re measuring your HRV at this point

and it’s going down, take an additional 2 days off
before starting Week 3. Week 3 would then start on
Wednesday by doing the workout listed as “Monday”.
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

3
WEEK THREE

Progress distance and

ascending intensity
(You may choose to do this
week 2x consecutively.)
30-Day Workout [Quads]

30
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 15: Monday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
Weighted Stationary Lunge 4 12 4220 2 mins
A1
(front foot on 4” box)

B1 Lying leg curl 4 15 4022 2 mins

Squat (Heels elevated 2” quad 3 15 4220 2 mins

C1
emphasis)

Stiff Leg Deadlift (toes elevated 3 15 4220 2 mins

D1
on plates)

E1 Standing or Donkey Calf Raise 3 20 3222 1 mins

DAY 16: Tuesday

UPPER BODY
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 5 1 mins

30-Day Workout [Quads]

A2 High Cable Biceps curl 5 15 1 mins

B1 Straight Arm Pulldown 4 6 1 mins

B2 Overhead DB Tricep Extension 4 15 1 mins

C1 One Arm DB Row 4 8 1 mins

C2 Lying DB triceps Extension 4 20 1 mins

D1 Reverse Grip Pulldown 3 8 1 mins

D2 Upper Chest DB Fly 3 15 1 mins

E1 Standing DB Curls 3 6 1 mins

E2 Cable Side Lateral Raise 3 20 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 17: Wednesday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
Weighted Stationary Lunge 4 10 4220 2 mins
A1
(front foot on 4” box)

B1 Lying leg curl 4 12 4022 2 mins

C1 Squat (quad emphasis) 3 12 4220 2 mins

Stiff Leg Deadlift (toes elevated 3 12 4220 2 mins

D1
on plates)

E1 Standing or Donkey Calf Raise 3 15 3222 1 mins

DAY 18: Thursday

UPPER BODY
rest
Exercise Sets reps
period
A1 Upper Chest DB Press 5 15 1 mins

A2 Standing DB Curls 5 6 1 mins

30-Day Workout [Quads]

B1 Straight Arm Pulldown 4 20 1 mins

B2 Overhead DB Tricep Extension 4 6 1 mins

C1 One Arm DB Row 4 20 1 mins

C2 Lying DB triceps Extension 4 6 1 mins

D1 Reverse Grip Pulldown 3 20 1 mins

D2 Lower Chest DB Fly 3 8 1 mins

E1 High Cable Curls 3 20 1 mins

E2 Seated Overhead DB Press 3 6 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 19: Friday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
Weighted Stationary 4 8 4220 2 mins
A1 Lunge (front foot on 4”
box)

B1 Lying leg curl 3 10 4022 2 mins

C1 Squat (quad emphasis) 3 10 4220 2 mins

Stiff Leg Deadlift (toes 3 10 4220 2 mins

D1
elevated on plates)

Standing or Donkey Calf 4 15 3222 1 mins

E1
Raise

30-Day Workout [Quads]

DAY 20: Saturday Off

DAY 21: Sunday Off

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

4
WEEK FOUR

Ascending Intensity and Time.

(You may choose to do this
week 2x consecutively.) 30-Day Workout [Quads]

30
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 22: Monday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
Weighted Stationary Lunge 4 6 4220 3 mins
A1
(front foot on 4” box)

B1 Lying leg curl 3 8 4021 3 mins

Squat (Heels elevated 2” quad 3 8 4110 3 mins

C1
emphasis)

Stiff Leg Deadlift (toes elevated 3 15 4110 2 mins

D1
on plates)

E1 Standing or Donkey Calf Raise 4 20 3222 1 mins

DAY 23: Tuesday

UPPER BODY
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 5 1 mins

30-Day Workout [Quads]

A2 High Cable Biceps curl 5 15 1 mins

B1 Straight Arm Pulldown 4 6 1 mins

B2 Overhead DB Tricep Extension 4 15 1 mins

C1 One Arm DB Row 4 8 1 mins

C2 Lying DB triceps Extension 4 20 1 mins

D1 Reverse Grip Pulldown 3 8 1 mins

D2 Upper Chest DB Fly 3 15 1 mins

E1 Standing DB Curls 3 6 1 mins

E2 Cable Side Lateral Raise 3 20 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 24: Wednesday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
Weighted Stationary Lunge 3 6 4220 3 mins
A1
(front foot on 4” box) 1 20

Lying leg curl 3 6 4021 3 mins

B1
1 20

Squat (quad emphasis) 2 8 4110 3 mins

C1
1 20

Stiff Leg Deadlift (toes elevated 3 12 4110 2 mins

D1
on plates)

Standing or Donkey Calf Raise 1 8 3222 1 mins

E1
3 20

DAY 25: Thursday

UPPER BODY
rest
Exercise Sets reps
period
A1 Upper Chest DB Press 5 15 1 mins

30-Day Workout [Quads]

A2 Standing DB Curls 5 6 1 mins

B1 Straight Arm Pulldown 4 20 1 mins

B2 Overhead DB Tricep Extension 4 6 1 mins

C1 One Arm DB Row 4 20 1 mins

C2 Lying DB triceps Extension 4 6 1 mins

D1 Reverse Grip Pulldown 3 20 1 mins

D2 Lower Chest DB Fly 3 8 1 mins

E1 High Cable Curls 3 20 1 mins

E2 Seated Overhead DB Press 3 6 1 mins

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 26: Friday

LEGS
PREWORKOUT PREP for LOWER BODY:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
Weighted Stationary 2 6 4220 3 mins
A1 Lunge (front foot on 4” 2 20
box)

Lying leg curl 2 6 4021 3 mins

B1
2 20

Squat (quad emphasis) 2 6 4110 3 mins

C1
1 20

Stiff Leg Deadlift (toes 3 8 4220 2 mins

D1
elevated on plates)

Standing or Donkey Calf 1 8 3222 1 mins

E1
Raise 2 20

30-Day Workout [Quads]

DAY 27: Saturday Off

DAY 28: Sunday Off

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

5 WEEK FIVE

Take the newly acquired skill

of exercise and apply it to
increasing intensity. 30-Day Workout [Quads]

30
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 29: Monday

Neurological Quads and Calves Training

PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
(WU) Walking Lunges 4 10 3210 (to muscle
excitation-no
A1
fatigue. Pause
at the bottom )

Front Squats 6 8, 6, 4, 3120 4 mins

B1
8, 6, 4

C1 Trap Bar Deadlift 4 6 3010 3 mins

Reverse Lunge (with 4 8 2110 3 mins

D1
DBs)

E1 Seated Calf Raise 6 6 2121 3 mins

F1 Standing Calf Raise 4 6 2121 3 mins

30-Day Workout [Quads]

DAY 30: Tuesday Back, Triceps, Hamstrings, Glutes
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 31: Wednesday

Hypertrophy Quads and Calves Training

PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
(WU) Walking Lunges 4 10 4210 (to muscle
excitation-no
A1
fatigue. Pause
at the bottom )

Hack Squats 6 10 4120 2 mins

B1 (NOS on
last set)

DB Squats (heels 4 8 4010 2 mins

C1
elevated)

D1 Leg Extensions 4 8 4110 90 secs

Seated Calf Raise 6 6 4121 2 mins

E1 (NOS on
last set)

Standing Calf Raise 4 6 + BW 4121 2 mins (BW=

bodyweight
F1
reps to failure
each set)

30-Day Workout [Quads]

DAY 32: Thursday Parasympathetic Day
B o d y P a r t S p e c i a l i z at i o n P r o j e c t

DAY 33: Friday

Metabolic Quads and Calves Training

PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Pelvic Stability.

rest
Exercise Sets reps TEmpo
period
A1 (WU) Walking Lunges 4 10 3210 (to muscle
excitation-no
fatigue. Pause
at the bottom)

B1 Squats 4 8 3120 2 mins

C1 Hack Squats 4 8 3010 1 mins

D1 Leg Extensions 4 15 2110 No rest

(NOS on
last set)

D2 DB Reverse Lunges 4 12 2121 2 mins

E1  eg Press Calve
L 7 40, 30, 2121 1 mins
Raise 20, 10,
20, 30,
40

F1 Seated Calve Raise 10 5 2010 10 secs

30-Day Workout [Quads]

DAY 34: Saturday Chest, Delts, Biceps.

DAY 35: Sunday Parasympathetic Day

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

NOTE: This document is based

on advanced science and years of
application. The protocols set forth
are based around concepts known to
be effective when used in a range of
subjects. Please be sure to consult
a physician before using any of the
protocols as these are suggested
protocols based on experience and
science, not on the FDA guidelines.

30-Day Workout [Quads]

30