Bodybuilding Quadriceps Routine (Example)
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A three-exercise quad example illustrating the structural → supplementary → body-part sequence and the 10-set, 23-minute workout-length calculation.
Detail
Example Program: Bodybuilding, Quadriceps Routine
| Category | Exercise | Sets |
|---|---|---|
| Structural Exercise | 1. Squats | 4 sets |
| Supplementary Exercise | 2. 45 degree Leg Press | 3 sets |
| Body Part Exercise | 3. Leg Extension | 3 sets |
Workout-length calculation (10 sets total):
- a. Rest between sets: 1½ minutes taken for each period → 10 sets = 15 minutes
- b. 12 reps per set: ¾ minute taken for each set → 10 sets = 7.5 minutes
Total length of time taken for 10 sets = 23 minutes (advanced training level).
For bodybuilding, the number of sets is high to stimulate muscle growth (hypertrophy). The lowest number of sets is found in the strength fitness program, since its priority is basic strength and not mass.
Key facts
- Squats (structural, 4 sets) → 45° Leg Press (supplementary, 3 sets) → Leg Extension (body-part, 3 sets) = 10 sets.
- Rest 1½ min x 10 sets = 15 min.
- 12 reps at ¾ min x 10 sets = 7.5 min.
- Total = 23 minutes (advanced level).
Connections
- Exercise Categories — Structural, Supplementary, Body-Part — illustrates structural/supplementary/body-part categories.
- Exercise Order / Order of Exercises — large→small ordering.
- Length of Workout — the 23-minute calculation lives here too.
- Number of Sets — high sets for hypertrophy.
Sources
This lesson is part of how a muscle-building plan is built.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.