Author’s Note: This routine was written as part of a conjugate training system, if you are not doing conjugate training that is cool too.  There is an option below of how to make it work as a standalone workout outside any conjugate framework.  If you are not super familiar with that kind of training I recommend reading this page for more information.  Article: How I Do Conjugate Training. 

This is the kind of leg program we used to do back in the day.  It would start with regular squats and was followed by the exercises below.  This program is good for building some good quad mass and building up the lower body in general.  It is light on posterior chain work, so having another leg day each week to address that would be wise.

This program would be good for anyone looking to pump up their quads and do a lot of basic leg training.

When To Do It

This workout can follow your max effort or dynamic effort work or as standalone leg day if you’re not on conjugate.  This is best done for 1 day a week.  It would pair well with a more glute or hamstring focused day on the other lower body day.

Main Lift

Conjugate

If this is done on dynamic days just do what you normally do for your speed squats and speed pulls.  If done on a max effort day, stick to squat and deadlift variations for you main movements.  It would be best to avoid good mornings and rack pulls as your max effort movements while running this.

Non-conjugate

I would perform 3 sets of 5 repetitions of traditional squats as your main lift.  If you have a squat protocol you like you can use that.  Just make sure you are not going too high on the volume.  Any more than 3-5 sets of squats as a main lift would start to be overkill.

Program

Exercise	Sets/reps
Main Lift, Use a Squat or Deadlift Variation, Not a front squat you’re doing those later.	Whatever you normally do.
Front Squat	3 sets of 10-12 reps.
Leg Press	3 sets of 10-12 reps.
Romanian Deadlifts	3 sets of 8 reps.
Leg Extensions	3 sets of 10-12 reps.
Leg Curls (whatever variation you have available)	3 sets of 10-12 reps.
Standing Calf Raise (can substitute if you don’t have this machine)	3 sets of 10-12 reps.
Abs (whatever abs you like doing.)	2-3 sets, around 20 reps.

Picking Weights

Start on the light side with the weight and build up if you have not been doing a lot of training volume already.  It is best to start too light if you don’t know where to start and add weight each week.

You can pyramid the weight up or use the same weight for all sets. 

Progression

Each week you can try and add more weight or more reps to the lifts. 

Length

This can be ran 3, 6, 9, or even longer numbers of week.  As long as you are not getting too fatigued and are seeing progress in both weight lifted and leg size you can go far with this program.  If you increase weights slowly you can run this program for a good long time if you start light and just improve each time.