Plutonium Leg Workout: A High-Intensity Quad and Hamstring Training

In this article, we will explore a high-intensity leg workout nicknamed “Plutonium” that focuses on quad and hamstring development. This workout consists of three main exercises performed in a specific order, with a high volume approach and close to failure sets. Follow along as we break down the structure of the workout, the important safety measures, and the benefits it can bring to your training.

Workout Structure

• Four sets of high bar pause squats
• Four sets of hack squats
• Four sets of high rep leg curls

Important Safety Measures

During the peak week of training, it is crucial not to push to failure on exercises where the weight could fall on you, such as squats, leg presses, hack squats, and bench presses. Instead, stop one rep short of failure to avoid accidents and still achieve hypertrophy results with less fatigue.

Exercise Breakdown

High Bar Pause Squats

Perform four sets of 5-10 reps, starting with higher reps and decreasing as fatigue sets in. Focus on descending slowly, pausing at the bottom, and exhaling as you come up.

Hack Squats

Perform another four sets of 5-10 reps, aiming for higher reps (around 8-10) to achieve a combination of high tension and volume. Adjust the weight as needed to stay within the desired rep range, ensuring you don’t drop below five reps per set.

High Rep Leg Curls

Finish the workout with four sets of 10-20 reps of leg curls, focusing on a full range of motion and good contraction. This exercise provides high-quality hamstring work without requiring significant central nervous system resources, allowing for a more focused quad workout.

Conclusion

The Plutonium leg workout offers an intense and effective approach to quad and hamstring development, with a focus on safety and proper execution. By incorporating high bar pause squats, hack squats, and high rep leg curls, you can achieve a comprehensive leg workout that challenges your muscles and promotes growth. Remember to prioritize safety by stopping one rep short of failure on exercises where the weight could fall on you and to adjust weights as needed to stay within the desired rep range. Happy training!