This Quads & Glutes Workout RIPPED My Shorts… (Literally)

102

0 December 16, 2025 15:00

Ads

MY ONLINE COACHING:
https://www.fafafitness.com/

MY INSTAGRAM:
https://www.instagram.com/fafafitness11/

MY SNAPCHAT:
https://www.snapchat.com/add/fafafitness_11

🎥 Leg Day (FAFFI MODE ON)

Warm-up – 2 rounds
• Sumo squat x15
• Outer thigh x20

(Wake the glutes up before we commit crimes 👌🏽😆)

🔥 Working Sets – 4 rounds (GO HARD OR AND THEN GO HOME 🙄)
• Sumo squat x12
• Outer thigh x60
👉 sit there… don’t touch the stack 😭
(If you’re confused, watch the video. Trust me.)

🐐 Pendulum Squat – 3×12
    •    Feet in sumo position
    •    Go ALL the way down
    •    Sit for a split second
    •    Come up like you’re questioning your life choices 🫣

🦵 Vertical Leg Press – 4x max reps
• Go HEAVY
• Feet sumo position
(Glutes + Quads screaming = correct form)

💀 Horizontal Leg Press –
• 1 set @ 115 lb 60 reps
• 2 sets @ 160 lb 60 reps each
(Yes. Sixty. Reps.3x … lol no one asked you to like me 🤣🫨🤦🏼‍♀️)

🐄 Calves – Horizontal Leg Press – 3×30
• 10 reps each foot position
(Watch the video or you’ll do it wrong 😅)

😵 Inner Thigh – 4×30
• Go heavy
• This machine hurts feelings very easily I mean hurts people 🙏🏼🤤 be carful )

EXTRA WORKOUTS AS PROMISED

🦵 Leg Day (No Mercy)

Leg Extension
    •    Warm-up: 2×20
    •    Working sets: 4×20 (SUPER heavy)
    •    1x drop set: 20 + 20 (cry a little)

Hack Squat
• 3 sets: 15 / 15 / 10
(go deeper than your problems 👌🏽🤪)

RDLs
• 5×15
(stretch, control, suffer)

Lying Leg Curl
• 4×8
• Last set: drop set 8 + 8

Calves
• 4×25

HERE’S ANOTHER ADDITIONAL WORKOUT

🔥 Workout w the Boys

Warm-up – 2 rounds (light)
• Seated leg curl 10 / 10
• Good morning on Smith (for me) 10 reps

💀 Working Set 1 – Squats
    •    3 sets
    •    Smith or Barbell
    •    Max weight / max reps (8–15)(choose violence) 🫡

🔥 Working Set 2 – Seated Leg Curl (HEAVY)
• Max weight sets
• 1 drop set with 2 drops

😵 Working Set 3 – Lying Leg Curl
    •    2 sets: max weight / max reps
    •    1 drop set with 3 drops

🍑 Working Set 4 – DB RDLs
    •    4×10–15
    •    Focus on the stretch
    •    No need to come all the way up

🦵 Working Set 5 – Leg Extension
    •    3 rounds
    •    8 – 8 – 8 (3 drops each round)
      • Bulgarian w DB 20/15/12

🐄 Working Set 6 – Finisher (4 rounds, HEAVY)
    •    Calves 25 reps
    •    Inner thigh 15–20 reps
    •    Outer thigh 20 reps

🚶‍♀️ Finisher
• 20-minute walk outside 🌞

Tags: Fafa Araujo