45 Minutes Intermediate Quads Workout with Cable Machine
A 45 minutes fat loss workout targeting your quads using cable machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach a rope or straight bar to the low pulley and grip it at waist height.
- Step back to create tension on the cable, then squat down while the cable counterbalances you.
- Keep your arms extended and let the cable help you maintain an upright torso.
Adjust the machine so the pivot point aligns with your knee joint.
Form cues
- Adjust the machine so the pivot point aligns with your knee joint.
- Position the pad just above your ankles.
- Extend your legs to full lockout, squeezing your quads at the top.
Finish strong — take the last set close to failure.
Form cues
- Attach the belt around your hips and stand on the elevated platforms straddling the cable or lever.
- Keep your torso upright — without a bar on your back, there is no reason to lean.
- Squat to full depth, pushing your knees out and keeping tension on the quads.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Quads Training Tips
- *Squat depth matters — going below parallel recruits significantly more quad muscle fibers.
- *Elevating your heels on a wedge shifts emphasis to the quads over the glutes.
- *Leg extensions are underrated for isolating the quads after heavy compound work.
Get this quads workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.