HIGH-REP LOWER FOCUS
A controlled high-rep plan for quadriceps, glutes and upper-body balance across two alternating workouts.
Quads, Glutes & Upper Body uses two alternating sessions to combine focused lower-body volume with enough upper-body work to keep the plan balanced.
Plan intent
Quads, Glutes & Upper Body is a practical gym split that separates pressing muscles, pulling muscles and lower-body work. Each workout has a clear local theme, which makes exercise selection intuitive and helps you push hard without crowding too many competing movement patterns into the same session.
Train three times per week and alternate Workout A and Workout B across weeks. Week 1 uses A–B–A; week 2 continues with B–A–B.
Stimulus profile
Exercises
The exercises below define the workouts. Scan the matching QR code to add the selected session to mTORQUE, then use the stimulus profile to guide effort, tempo, range of motion and recovery.
Loading exercises…
Preparing the exercise list…
Execution notes
