Tip: The 6-12-30 Method for Big Quads

Your legs don't want to grow. Force them with this tough tri-set.

Crazy and Effective

Building big legs isn't easy. It takes a little bit of crazy to push yourself through a wicked leg session. But that's what it takes to really add size to your wheels. The workout below contains just the right amount of crazy to get the job done.

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

  • Use whichever grip is most comfortable: arms crossed, clean grip, or strapped clean grip. Set the box or bench just below parallel.
  • Lower each rep for 3-4 seconds. Pause on the bench for 1-2 seconds.
  • Lean forward slightly and contract your glutes and hamstrings to initiate movement off the bench. Drive your hips forward at the top and squeeze your glutes hard. Take 1-2 deep breaths before your next rep.
  • Use a weight that allows you to leave 1-2 reps in the tank.
  • Do 6 reps, then move right to the next exercise.

  • Set your feet just outside shoulder-width with your toes turned slightly outward.
  • Aim to drop your ass to your heels on each rep while letting your torso slide down between your legs.
  • Do smooth, continuous pumping reps with no pausing at the top or bottom.
  • Use a weight that would have you hitting form failure at 13-14 reps.
  • Do sets of 12 reps, then move right on to exercise three.

  • You likely won't need weight for these. If you do, grab a pair of dumbbells.
  • Take shorter strides while never coming out of the "crouched" position.
  • Move with control through each rep. Try not to pause at any point during your set.
  • Do 15 steps per leg.

Once you've warmed up and found your working loads, aim to keep your weights the same across all sets. Repeat the tri-set for as many rounds as you can until form breaks down and/or you're forced to lower the weight.

Depending on how gassed you are, and how the rest of your program looks, you can either:

  1. Treat this as a standalone session and absolutely hammer your quads.


  2. Aim to complete 4-5 rounds of this tri-set then, keeping the sets and reps the same, swap out the exercises for hamstring-focused movements (stiff-legged deadlifts, lying leg curls, etc.)
Alex Mullan is a competitive bodybuilder, specializing in golden-era bodybuilding methods meshed with cutting-edge science to help online clients build powerful, muscled physiques. Follow Alex Mullan on Instagram