BodybuidingNick Walker Shares His Quad Dominant Leg Day Workout

BodybuidingNick Walker Shares His Quad Dominant Leg Day Workout
IFBB Pro Nick Walker reveals his quad-dominant leg day workout ahead of the 2025 Pittsburgh Pro. Learn the top exercises he uses to build huge legs.
















Bodybuilder Nick Walker, known as "The Mutant," shared his quad-focused leg day workout on his YouTube channel on March 11, 2022. This intense session, aimed at enhancing his already impressive lower body, comprises eight exercises designed to target the quadriceps, hamstrings, and glutes.​Fitness Volt+3Keto Diet Center+3BarBend+3Keto Diet Center+2BarBend+2BarBend+2



🏋️‍♂️ Nick Walker’s Quad-Dominant Leg Workout

  1. Front Squats (Kabuki Transformer Bar) – 4 sets of 10 reps
    Walker initiates his workout with front squats using the Kabuki Transformer Bar, focusing on quad activation. He progressively increases the weight across sets, starting with a warm-up and culminating in four plates per side.

  2. Leg Extensions – 4 sets of 12 reps (double drop set on the final set)
    In this exercise, he incorporates a 2–3 second pause at the top of every fourth rep. The final set includes a double drop set to maximize muscle fatigue.

  3. Hack Squats – 4 sets of 8–12 reps
    The first two sets employ a 1.5-rep technique, enhancing time under tension. The last two sets revert to full-range reps, with the final set utilizing a rest-pause method to reach muscle failure.

  4. Single-Leg Cross-Body Hack Squats – 4 sets of 8–12 reps per leg
    This variation targets the outer quad sweep, with Walker noting its intensity after the second set.

  5. Superset: Seated Leg Curls + Dumbbell Sumo Squats – 4 sets of 10–12 reps
    Walker performs seated leg curls, holding the contraction for three seconds on every fourth rep, followed by dumbbell sumo squats emphasizing glute engagement.

  6. Tri-Set: Seated Leg Curls + Dumbbell Sumo Squats + Dumbbell Hip Thrusts – 4 sets
    In the final set, he adds dumbbell hip thrusts to the superset, performing 10–12 reps with added weight, then continuing to failure without the dumbbell.

  7. Hip Adductor Machine – 2 sets of 15 reps (rest-pause on the final set)
    Although Walker mentions his adductors are well-developed, he includes this exercise to maintain their size, incorporating a rest-pause technique in the final set.

This comprehensive leg workout underscores Walker's commitment to muscle hypertrophy through varied techniques and intensities. His approach combines traditional compound movements with targeted isolation exercises, ensuring balanced development of the lower body.​






































 

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