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Certainly! Here's a sample quadriceps-focused workout for males in the age range of 20-30. This workout targets the quadriceps muscles with a mix of compound and isolation exercises. Remember to warm up before starting the workout and cool down afterwards. Adjust the weights and repetitions based on your fitness level and gradually progress over time.

Warm-Up: 5-10 minutes of light cardio (e.g., jogging, cycling) to increase blood flow to the muscles and prepare your body for the workout.


  1. Barbell Back Squats:

  • 4 sets x 6-8 reps

  • Focus on proper form and depth. Use a weight that challenges you while maintaining good technique.

  1. Leg Press:

  • 3 sets x 10-12 reps

  • Adjust the seat and foot placement to target the quadriceps. Keep your back against the pad and push through your heels.

  1. Bulgarian Split Squats:

  • 3 sets x 8-10 reps per leg

  • Use dumbbells for added resistance. This exercise emphasizes single-leg strength and stability.

  1. Leg Extensions:

  • 3 sets x 12-15 reps

  • Isolation exercise to directly target the quadriceps. Focus on the contraction at the top of the movement.

  1. Dumbbell Lunges:

  • 3 sets x 10-12 reps per leg

  • Hold dumbbells in your hands and lunge forward. Alternate legs for each repetition.

  1. Calf Raises (Optional):

  • 3 sets x 12-15 reps

  • If you have time, add calf raises to target the calf muscles.

Cool Down: 5-10 minutes of light stretching, focusing on the quadriceps and other muscles worked during the workout.


  • Rest 1-2 minutes between sets.

  • Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you progress.

  • Ensure proper form throughout each exercise to prevent injury.

  • Stay hydrated during your workout and listen to your body.

  • Include a variety of exercises in your routine to ensure well-rounded development.

  • It's important to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any underlying health conditions or concerns. They can help tailor the workout to your specific needs and goals.


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