About this grind:
This workout packs a quad & glute combo so devastating that walking becomes optional. Expect soreness when going up stairs, down stairs, and thinking about stairs. This is your foundation for strong, sculpted legs and a backside capable of cracking coal into diamonds.
1) Barbell Back Squats – 4 sets of 8–10 reps
Focus on controlled depth, imagine sitting onto a tiny invisible chair. Push through your heels to engage the glutes and protect your knees.
2) Walking Lunges (DB or BB) – 3 sets of 12 reps per leg
Take long, confident steps to stretch and load the glutes. Keep your upper body upright and don’t rush the movement.
3) Leg Press (feet high & shoulder-width) – 3 sets of 12 reps
The high-foot placement activates the glutes more while still hitting the quads hard. Don’t lock out at the top, stay in tension.
4) Bulgarian Split Squats – 3 sets of 10 reps per leg
The quad destroyer, keep your chest up and front heel planted. Go slow, especially at the bottom, for maximum leg activation.
5) Cable Kickbacks or Glute Machine – 3 sets of 15 reps per side
Focus on squeezing the glute at peak contraction. Think “lift with the butt, not the back.”
6) Leg Extensions (burnout) – 2 sets of 20 reps
This isolates the quads for pure destruction. Don’t ego-lift — lighten the weight and emphasize the squeeze.
Cooldown / Warm Down
Spend 3–5 minutes stretching glutes, hip flexors, and quads deeply. Breathe into the stretches and don’t rush. This aids recovery and helps you continue walking like a regular human tomorrow. Good luck with your workout and we hope you love Tiffs absolutely brutal workout, next week add more weight and push harder!
