Off-Season Mass — Legs (Quad Emphasis)
Quad-led leg day: barbell squat, hack squat, leg press, leg extension, seated leg curl and calves, hanging leg raise. Mechanical-tension squat load plus deep stretch-position quad volume. ~70 min.
Estimated session
- Movements 7
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat Full depth, tight brace. Mechanical-tension anchor of the day. 2 warm-up sets first 3 × 8–7 · rest 3 min | 3 | 8–7 | 3 min |
| 02 | Hack Squat Deep loaded stretch, knees track over toes, no lockout rest. 1 warm-up set first 3 × 10–9 · rest 2:30 | 3 | 10–9 | 2:30 |
| 03 | Leg Press Controlled deep ROM, fatigue-managed volume. 3 × 14–12 · rest 2 min | 3 | 14–12 | 2 min |
| 04 | Leg Extensions Quad shortened-range squeeze, pause the top. Final set AMRAP. 3 × 15, last AMRAP · rest 1:15 | 3 | 15–AMRAP | 1:15 |
| 05 | Seated Leg Curl Hamstrings at length, control the eccentric. 2 × 12–10 · rest 1:15 | 2 | 12–10 | 1:15 |
| 06 | Standing Calf Raises Full stretch at the bottom, 1 s pause. Final set AMRAP. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 07 | Hanging Leg Raise Controlled, no swing — posterior-pelvic-tilt at the top. 2 × 15–12 · rest 1 min | 2 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Squat is the mechanical-tension anchor: full depth, brace hard, drive the listed RPE with 3 min rest. Hack squat and leg press emphasize the deep stretch — control the eccentric, no half reps. Leg extension and seated curl run 60-90 s rest, final set a true AMRAP at RPE 9.5. Add squat load only when all top sets hit reps at or under target RPE; in a surplus this trends up weekly. Sub Smith or Front Barbell Squat for the back squat at matched reps; leg press for hack squat.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Off-Season Mass — Legs (Quad Emphasis) template?
Squat is the mechanical-tension anchor: full depth, brace hard, drive the listed RPE with 3 min rest. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Off-Season Mass — Legs (Quad Emphasis), and how long does it take?
Off-Season Mass — Legs (Quad Emphasis) runs 7 movements and about 19 working sets, roughly 83 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Quad Emphasis version different?
Off-Season Mass — Legs (Quad Emphasis) is the quad emphasis cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight