Barbell Quad Exercises

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.

Few lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.

Four sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.