Tip: The 6-12-30 Method for Big Quads

• Use whichever grip is most comfortable: arms crossed, clean grip, or strapped clean grip. Set the box or bench just below parallel.
• Lower each rep for 3-4 seconds. Pause on the bench for 1-2 seconds.
• Lean forward slightly and contract your glutes and hamstrings to initiate movement off the bench. Drive your hips forward at the top and squeeze your glutes hard. Take 1-2 deep breaths before your next rep.
• Use a weight that allows you to leave 1-2 reps in the tank.
• Do 6 reps, then move right to the next exercise.

• Set your feet just outside shoulder-width with your toes turned slightly outward.
• Aim to drop your ass to your heels on each rep while letting your torso slide down between your legs.
• Do smooth, continuous pumping reps with no pausing at the top or bottom.
• Use a weight that would have you hitting form failure at 13-14 reps.
• Do sets of 12 reps, then move right on to exercise three.

• You likely won't need weight for these. If you do, grab a pair of dumbbells.
• Take shorter strides while never coming out of the "crouched" position.
• Move with control through each rep. Try not to pause at any point during your set.
• Do 15 steps per leg.

Once you've warmed up and found your working loads, aim to keep your weights the same across all sets. Repeat the tri-set for as many rounds as you can until form breaks down and/or you're forced to lower the weight.

Depending on how gassed you are, and how the rest of your program looks, you can either:

1. Treat this as a standalone session and absolutely hammer your quads.

   Or...

2. Aim to complete 4-5 rounds of this tri-set then, keeping the sets and reps the same, swap out the exercises for hamstring-focused movements (stiff-legged deadlifts, lying leg curls, etc.)