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03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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Main » Workouts » Muscle Groups » Legs » Leg Workout From Hell: Kris Gethin's Quad Radical Equation
This is the most difficult workout I do.Think you have what it takes to keepup? Swallow your fear, swallow yourbile, swallow your pride, and start lifting. Tweet
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Leg Workout From Hell: KrisGethin's Quad Radical Equation
by Kris Gethin May 20, 2013
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03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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If you want to be the biggest, hardest guy in the gym, you have to do what you fear, not fear what
you do. If you fear doing a difficult legs workout, you need to do it. It's the only way you're going
to progress, period. I'm tired of seeing guys with big upper bodies and skinny legs. If you want
big, strong legs with full separation, you need to train with the big boys.
I've been in this industry for a long time. I've trained, learned from, and taught the best. Through
the sweat, pain, blood, and puke, I've created the hardest leg workout you will ever do. Bring your
balls, harden the fuck up, and let's go.
Kris Gethin's Quad Radical Equation Workout
Watch The Video - 21:10
Forearms
Glutes
Hamstrings
Lats
Legs
Neck
Quadriceps
Shoulders
Traps
Triceps
Kris Gethin GrowlsCheck out Cheap Sympathy, the new album by Kris
Gethin's band Imperfect Intruder! Song two, "Daddy," is
featured in the Quad Radical Equation workout video.
Just tookabout 10 weeks off.Getting back to it nowbefore huntingseason. Newlymotivated. This sitedefinitely helps.
updatedhis overall goal.
View All
VFR800
Stoneco|d
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 3/19
Leg Extensions
2 warm-up sets of 10-15 reps, 1 dropset of 100 reps
Partial Extensions
1 dropset of 60 partial reps
Leg Press
2 rest-pause sets of 56 reps
Dumbbell Sissy Squats
2 dropsets of 40 reps
Rear-Foot Elevated Split Squats
3 sets of 20 reps, one leg at a time
This leg workout resulted from 14 years of training. I have to keep thinking outside the box to
make sure that each body part continues to evolve. The legs are the most difficult to change, so I
had to take drastic measures. I took pieces from my own leg-training philosophy, as well as
pieces from people I trained with (legends like Dorian Yates, Branch Warren, Gary Strydom, Neil
Hill, and "Flex" Lewis). When you do this workout, you get a taste of how some of the hardest
workers in the industry train.
Because it's so intense, I don't perform this workout every week. I do it every eight weeks or so. I
throw it in my routine to shock the system. Trust me, it works. This is the hardest workout in the
world for me. If you're willing to push yourself beyond the realms of the natural, then saddle up
and do it. Welcome the pain.
Radical Quads Workout
Superset
Superset
Superset
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 4/19
Lying Hamstring Curls
3 sets of 15 reps
Leg Extensions
1 dropset of 100 reps
Partial Extensions
1 dropset of 60 partial reps
Superset
Printable Page PDF Document
Although it's high-volume, this isn't an endurance workout. What makes it really, really hard is
the intensity. We only take 45 seconds rest between sets. So, you're going to suck a lot of
oxygen, especially if you have a lot of muscle.
Not only will this session challenge your cardiovascular fitness, but you'll torch every muscle fiber
in your lower body, regardless of type. You'll also prime and challenge your central nervous
system. Your body and your head are going to feel knocked about. If you don't feel like that,
you're just not pushing it hard enough.
SUPERSET 1 // LEG EXTENSIONS/PARTIAL EXTENSIONS
(1 dropset of 100 reps/1 dropset of 60 reps)
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 5/19
Get nasty, grimy, and dirty. Start with the heaviest weight you can possibly push on leg
extensions and go for about 20-30 reps. Once you hit failure, drop the weight. After I drop the
weight the first time, I try to get about 10 reps on each drop. I keep following that pattern until I
get to 100 reps.
Once I get done with those 100 reps, I put the pin back to heavy weight and knock out some
partials. Partials are only a 2-3 inch movement. You'll find that they target the quads right around
the knee. Make sure you lean forward instead of back so you target your quads instead of your
flexors. Aim for 15-20 reps before dropping the weight, then continue to do dropsets of 15-20 reps
until you hit 60 reps.
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 6/19
Finding the proper weight takees some trial and error. If you do a lot less than 10 reps before
failing, you need to lighten the load. If you can do more than 20 reps per set, then you need to
add some weight.
After this superset, take a two-minute rest.
SUPERSET 2 // LEG PRESS/DUMBBELL SISSY SQUATS
(2 rest-pause sets of 56 reps/2 dropsets of 40 reps)
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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On the leg press, begin with your feet at the bottom of the platform about a fist's distance apart,
your toes pointed slightly out. Do 14 reps and then rest for 5 seconds. During the rest, I don't
rack the weight because I want to keep that mental focus. Keep that tension on your muscles.
After resting 5 seconds, you'll do 12 reps and rest again for 5 seconds. Continue that pattern of
descending reps, 10-8-6-4-2, with 5-second pauses between. After you complete the set, move
directly to sissy squats.
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 8/19
When you sissy squat, the dumbbells should act as counterweights so you can go below
parallel. Only come up three quarters of the way to keep tension on your muscles. Once you hit
20 reps, drop the weight, grab lighter dumbbells, and do 20 more reps. If you reach failure before
you finish the reps, rest-pause until you reach the prescribed amount. You might feel like you've
got nothing left in the tank, but that's when you have to get back under the leg press.
For set two, bring your legs up to the top of the platform and place your feet shoulder-width apart.
Hit the leg press the same way you did the first set. Once you're done, take a few deep breaths,
and do the sissy squats. Your stance should be a little wider on the sissy squats, as well.
After this superset, take a two-minute rest.
SUPERSET 3 // RFE SPLIT SQUATS/LYING LEG CURLS
(3 sets of 20 reps, one leg at a time/3 sets of 15 reps)
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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I've experienced a lot of back problems doing really heavy conventional squats. So, I implemented
rear-foot elevated split squats. Neil Hill showed me this movement, so I call them "Hill Squats."
They blitz my quads without putting stress on my back. Of course, I still squat and I recommend
squats, but I don't make it a common part of my weekly workouts.
Start by doing 20 reps holding a plate. After, go directly to the lying hamstring curl and do 15
reps on the same leg. After you're done doing curls on one leg, go back and do 20 more Hill
Squats on the opposite leg. Then go back to the curls for more single-leg work. Go back and
forth until you've done 3 sets of each exercise on each leg.
To perform Hill Squats correctly, go all the way down, but come only 75 percent of the way up.
Keep tension on the muscles, not your joints or tendons. Your rear foot should be supported on a
box or bench that's about knee height. Any lower than that and you won't get the full range of
motion; any higher and you won't be able to go low enough or you'll put too much stress on that
supporting leg.
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 10/19
The lying hamstring curl is a little different than what you're used to seeing. The supporting leg
should be high; the foot should come near your hips so you can isolate the other leg as much as
possible. Stay upright and keep your arms locked. You won't be able to use much weight on this
exercise—that's fine. You'll also notice that my range of motion (ROM) isn't fully extended. Don't
straighten your leg completely; instead, keep tension in the muscle belly. You'll reach failure
much faster.
After this superset, take a two-minute rest.
SUPERSET 4 // LEG EXTENSIONS/PARTIAL EXTENSIONS
(1 dropset of 100 reps/1 dropset of 60 reps)
To get unnatural results, we need to do unnatural things. So we're going to hit leg extensions
again. After doing the split squats and hamstring curls, my glutes and hammies are fried; I want
to fry the quads again. To do this, we're going to repeat the first superset, exactly the same as
we did it the first time. Start with the heaviest weight possible.
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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You don't have to do 20 or 30 reps on the first set of extensions like you did the first time, but
you have to do a minimum of 10. You'll feel like you have nothing left. You may have to drag
yourself out of the gym by your lips, but you need to hit 100 reps.
The partial reps, because you have to start heavy again, will wipe the floor with you. You're just
draining the last thing you have. Imagine getting knocked out in the ring and then having
somebody drag you out by your face. That's what this workout feels like.
Don't fear it. Welcome it.
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03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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POOR 1 2 3 4 5 6 7 8 9 10
EXCELLENT
OVERALL RATING
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Rep Power: 10
atokad
can't wait to try it, i remember when DTP came out. I couldn't
walk the next day
May 20, 2013 5:40pm | report
Rep Power: 10
Body Stats
ht: 6'3"wt: 201 lbsbf: 13.0%
itsJustAROD
same for me haha
just had a leg day today but i will try this next week
May 21, 2013 4:47pm | report
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 13/19
Rep Power: 10
Body Stats
ht: 6'0"wt: 209 lbsbf: 12.0%
jatere1
Yea man same here, Because of him i actually put on
a lot of size with his high rep/pyramid method, his
legs are amazing, i want mine to look the same
May 24, 2013 2:42am | report
Rep Power: 38868
Body Stats
ht: 5'4"wt: 161.6 lbsbf: 11.0%
badclams
Wow talk about a challenge, I'm gonna give this a shot
tomorrow for my leg day.
May 20, 2013 5:42pm | report
Rep Power: 51440
Body Stats
ht: 5'10"wt: 208 lbsbf: 14.0%
Stummi386
No thanks. I'd rather just do old fashioned Barbell Squats and
Romanian Dead Lifts until I can't feel my legs any more.
May 20, 2013 5:45pm | report
Rep Power: 10
Body Stats
ht: 6'1"wt: 152 lbsbf: 11.0%
NNobeen
Enjoy your slow gains and chicken legs then brah.
May 21, 2013 1:42am | report
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 14/19
Rep Power: 28725
Body Stats
ht: 6'0"wt: 220 lbsbf: 10.0%
Fenrisulfr22
lol @ NNobeen. Coming from the guy that's 164 lbs
and over six feet? Do you even lift, brah?
May 21, 2013 8:39am | report
Rep Power: 3657
Body Stats
ht: 6'0"wt: 220 lbsbf: 20.0%
eladophir
@NNobeen Please educate yourself before speaking.
May 21, 2013 11:43am | report
Rep Power: 51440
Body Stats
ht: 5'10"wt: 208 lbsbf: 14.0%
Stummi386
@NNobeen, I've been doing this for almost two years
and I can squat 450 lbs. All I've ever done is Squats,
Front Squats, and Deads. Occasionally some Lunges
and Leg Presses. Never touched Leg Extensions. So
nice try on the insult, but you look stupid right now.
Also, if you anything about gains, you would know that
once you go passed about 25 to 30 reps, it's all
muscle endurance and you won't really benefit much
from that as far as gains go. Like already said, you're
only 164 lbs, so I think you described yourself when
you said slow gains and chicken legs, "brah"
May 21, 2013 4:05pm | report
Rep Power: 10
Body Stats
ht: 5'8"wt: 154 lbsbf: 8.0%
NikMuir
@Stummi386. This isn't really related to the
conversation but I just wanted to say that you have a
wicked squat mate.
I'm a big fan of the heavy compound lifts too but I do
find my legs respond well to high rep (15-20) leg
extensions, particularly when it comes to building the
separation in the heads of the quads.
May 23, 2013 2:21am | report
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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Rep Power: 10
Body Stats
ht: 5'9"wt: 182 lbs
Fairway61
@NNobeen I didn't start to make leg gains until I did
some heavy *** squats, Now my legs are thick as hell,
I should really upload a picture
May 29, 2013 7:58am | report
Rep Power: 145589
Body Stats
ht: 5'11"wt: 187 lbsbf: 8.0%
JohnHardesty
People all across the world will be limping around the office
tomorrow yelling you're name in vein.
May 20, 2013 5:47pm | report
Rep Power: 10
Body Stats
ht: 5'5"wt: 149 lbsbf: 23.2%
fatys2009
That's what I've been doing for the last 2 days after
Leg day from Kris's Hardcore 12 week program!
May 21, 2013 8:29am | report
Rep Power: 28725
Body Stats
ht: 6'0"wt: 220 lbsbf: 10.0%
Fenrisulfr22
You are name in blood vessel
May 21, 2013 8:43am | report
Body Stats
ht: 6'3"wt: 163.9 lbsbf: 9.0%
dutchie1
actually after a great leg workout i just limb around
with a satisfied smirk on my face
May 24, 2013 5:35am | report
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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Rep Power: -5732
Rep Power: 10
Body Stats
ht: 6'4"wt: 282 lbsbf: 25.0%
JSClen
hmmm, scared to try it! but probably will :)
Article Rated: 10
May 20, 2013 5:52pm | report
Rep Power: 795674
Body Stats
ht: 6'0"wt: 242.66 lbsbf: 16.1%
Swampduck
My legs are going to hate me when i do this on saturday
morning. Better ring emergency services and book in an
ambulance and gurney for when im finished i think.
May 20, 2013 6:11pm | report
Rep Power: 10
Body Stats
ht: 5'11"wt: 177 lbsbf: 12.5%
LoochGonzalez
I really feel that any leg day that starts with leg extensions
really puts you in line for a burn. People who call themselves
body builders dont understand how important the leg
extension is for isolating quads, I could just imagine a 100
rep set
May 20, 2013 6:17pm | report
Rep Power: 51440
Body Stats
ht: 5'10"wt: 208 lbsbf: 14.0%
Stummi386
Doing anything passed about 30 reps is muscle
endurance and isn't going to give you any gains.
May 20, 2013 6:56pm | report
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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Rep Power: 10
Body Stats
ht: 6'0"wt: 197.2 lbsbf: 13.4%
KidDisaster
yea kris probably doesnt know what hes doing
-.-
May 20, 2013 11:32pm | report
Rep Power: 108648
Body Stats
ht: 5'11"wt: 205 lbsbf: 10.0%
Samsdaddy0525
I am with KidD, Kris is probably clueless...lol. I mean
look at him, so small and weak...{{{eyes rolling}}}
May 21, 2013 7:12am | report
Rep Power: 14776
Body Stats
ht: 5'10"wt: 188 lbsbf: 12.0%
TonedJordan
@Stummi386, Branch Warren, nicknamed
Quadrasaurus, uses the 100 rep drop set method at
the start of his workout. Now you telling me that a guy
who is nicknamed because of his huge quads, is
doing it wrong? Jeez.
May 21, 2013 7:27am | report
Rep Power: 887307
Body Stats
ht: 6'0"wt: 203 lbsbf: 10.0%
Ikatsu
The same dude who tore his quad? Yeah I'd say he's
doing it wrong. Kris Gethin isn't doing a full range of
motion for his leg extensions either. Mind you his legs
don't look very good.
May 21, 2013 9:23am | report
Rep Power: 10
Body Stats
ht: 5'10"wt: 159.4 lbsbf: 17.1%
Dracid
@Stummu386 Everything you lift builds muscle
regardless of the reps. Yes it won't build AS MUCH
muscle but it still does. You can't lift and just do 6-8 or
10-12 reps all the time. You have to go high and work
every muscle fiber if you want to look your best. If
you're not doing them all then you are just cheating
yourself
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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Showing 1 - 25 of 208 Comments
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May 21, 2013 3:43pm | report
Rep Power: 2979
Body Stats
ht: 5'4"wt: 125.4 lbsbf: 17.0%
buffquads
Leg extensions is a much maligned exercise but very
useful in isolating/building quads, it certainly has a
place in my routine.
May 22, 2013 11:59pm | report
03/09/2013 Bodybuilding.com - Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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