Workout RoutinesWorkout Routines for Men

Arnold Quads Workout Program


Here are four of Arnold’s favorite quads workout training program principles that created a great pair of quads that helped him win seven Mr. Olympia titles.

The workout focus mainly on the quads by Arnold Schwarzenegger himself. Arnold knows quads because he tried just about every quad exercise there is during his competitive days to ensure that his lower body was well portioned and impressive as his chest, back, and arms.


Smith machine a great quad-building move. Barbell lunges compromise balance, causing many gym goers to use less resistance.

With dumbbells, going heavy can tire your hands and forearms far more than your legs, meaning your legs don’t always reach full exhaustion. Solution is stationary Smith machine lunges

1) the machine helps balance the bar

2) you’re not holding the weight in your hands, but rather, on your upper back


You’ll never maximize quad mass doing half squats. So many trainees go only halfway down, sometimes even less, on squats, leg presses, and hack squats.

On each and every rep, you should reach the point at which your thighs are parallel to the foor on squats, or parallel to the machine platform on leg presses and hack squats.


Rep range of 8-12. I experienced great results with squats, lunges, leg presses, and leg extensions when doing sets of 15–20 reps. But this doesn’t mean you should train legs with light weight; I always went as heavy as possible on leg day, even when using high-rep ranges.


These are great for building quad mass. But keep in mind, since safety is always an issue when training legs, machine exercises such as leg presses and extensions tend to be safer than free-weight squats and front squats. The reason is your legs get so fatigued when super setting, you don’t want to risk losing your balance with a bar on your back.

Did you find Arnold’s quad workout tips resourceful? Please share your thoughts in the comment section below.

by Arnold Schwarzenegger

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