90 Minutes Intermediate Quads Workout with Smith Machine
A 90 minutes strength workout targeting your quads using smith machine equipment. 6 exercises, 29 total sets, designed for intermediate lifters.
90 Minutes
Duration
29
Total Sets
3-6 reps
Rep Range
~1523
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the bar on your upper traps and unrack in a split stance.
- Position your front foot far enough forward that your knee stays behind your toes at the bottom.
- Lower straight down until your rear knee is just off the ground.
Set the bar on your upper traps and unrack with both feet under the bar.
Form cues
- Set the bar on your upper traps and unrack with both feet under the bar.
- Step one foot straight back and lower until both knees form 90-degree angles.
- Keep your torso upright and front knee tracking over your toes.
Position the bar on your upper traps.
Form cues
- Position the bar on your upper traps.
- Place feet slightly forward of where they would be for a free squat.
- Unrack and squat down to parallel or below.
Position the bar on your upper traps and stagger your feet with one leg forward.
Form cues
- Position the bar on your upper traps and stagger your feet with one leg forward.
- Lower your back knee straight down toward the floor while keeping your torso upright.
- Keep your front shin as vertical as possible — adjust foot placement to achieve this.
Sit in the leg press with your back flat against the pad.
Form cues
- Sit in the leg press with your back flat against the pad.
- Place feet shoulder-width apart in the middle of the platform.
- Lower the platform until your knees reach 90 degrees or slightly below.
Finish strong — take the last set close to failure.
Form cues
- Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
- Push your knees out over your toes as you descend.
- Squat until your thighs are parallel or below, keeping your torso upright.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.