Popularly called the “QuadFather,” Tom Platz had the most iconic lower body in the history of professional bodybuilding. His legs have always been the highlight of his impressive physique and garnered millions of fans around the world. If you want to build your legs like him, here’s the Tom Platz leg workout routine.
As one would predict, a typical Tom Platz workout for the lower body includes a lot of squats. However, there’s a lot more than that. The legend himself explains what one needs to focus on to shape their legs perfectly just like he did. Let’s move further and learn how to train your legs like Tom Platz below.
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How Did Tom Platz’s Legs Get So Big?
Thomas Steven Platz was born on June 26, 1955, with an issue in his lower back due to improper diffusion of plates. This prevented him from working out on his legs during the initial days of training. His training partner advised him to avoid leg exercises like squats as they believed it would worsen things.
However, Platz was keen on his dream of becoming a bodybuilder after getting inspired by a Mr. Universe magazine. At the age of 15, he weighed 165 pounds and started training vigorously. Initially, his leg workout routine included only one set of 10 reps with a 95-pound weight. But, he didn’t stop there.
Platz met Olympic lifters Freddie Low and Norb Schemansky in Armento’s Gym at the age of 17. They polished his squatting technique and encouraged him to work out on his lower body regardless of the general myth. This led to Tom Platz sculpting his legs, creating his legacy, and becoming the “Quadzilla.”
Tom Platz Leg Workout Plan For Bodybuilders:
1981’s Mr. Olympia’s second runner-up Tom Platz weighed around 225-235 lbs and stood at 5 feet 8 inches. He was massive for his statute but the highlight of his physique was his legs. There was a general notion that his legs were too big for his upper body and that’s why he failed to lift the Eugene Sandow trophy.
To build monstrous legs, Tom Platz’s leg workout routine was squat heavy as anyone would’ve guessed. He focused on following the right technique instead of trying to lift the heaviest plates. Here’s the ideal Tom Platz leg workout plan if you’re a seasoned bodybuilder looking to sculpt your legs like the legend:
- Back Squat: 8-12 sets of 5-20 reps (maximum 635 pounds)
- Hack Squat: 5 sets of 10-15 reps (maximum 500 pounds)
- Leg Extension: 5-8 sets of 10-15 reps (maximum 350 pounds)
- Leg Curl: 6-10 sets of 10-15 reps (maximum 240 pounds)
- Standing Calf Raise: 3-4 sets of 10-15 reps (maximum 500 pounds)
- Seated Calf Raise: 3-4 sets of 10-15 reps (maximum 400 pounds)
Explaining the Tom Platz’s Leg Exercises:
If you want to dig deeper, here’s the explanation for the leg exercises preferred by the Quadfather, Tom Platz:
Back Squats: This was Platz’s favorite exercise. He started with lifting lighter weights before gradually increasing the plates and lowering reps over the sets. However, he rarely went below five reps. Squats chiefly target the thighs and glutes when done with the right technique.
Hack Squats: This is a unique exercise where you have to rise on tiptoes to activate extended quadriceps. However, you should keep your feet flat with minimal forward knee movement to stay safe.
Leg Extension: Platz used a leg extension machine to exhaust his quads with high reps and heavy weights. This helped in stimulating the fibers for maximum growth.
Leg Curls: Platz also performed leg curls for bulky hamstrings. However, this exercise also activates the glutes, calf muscles, and the muscles in the thigh and shin regions.
Standing Calf Raises: This is a classic calf-powering exercise that the legend loved. It helped him define his gastrocnemius and soleus muscles to give the overall chiseled shape to his legs.
Seated Calf Raises: Platz even performed seated calf raises to target the soleus muscle for the sculpted look.
Leg Press Calf Raises: This is the ultimate calf exercise in Platz’s leg workout routine. It helped him ensure that no muscle fiber in the lower body was left unactivated.
Sometimes he switched up some of these exercises with certain variations to get the best results in the long term. However, this was his main workout plan when preparing for the stage.
Tom Platz Leg Workout Routine for Beginners:
If you’re someone new to the world of bodybuilding or someone coming back after a long break from the gym, you can try a variation of the Tom Platz leg workout routine. This will help you build your lower body gradually without exhausting yourself and giving up after a week or two.
Here’s the Tom Platz leg workout plan for beginner or intermediate lifters:
- Back Squat: 4-5 x 6-12
- Hack Squat: 3 x 10-15
- Leg Extension: 3-4 x 10-15
- Leg Curl: 3-4 x 10-15
- Smith Machine Calf Raise: 3 x 10-15
This may still be a bit heavy routine for some people. You can lower some reps or sets if you find your muscles getting overworked. You can also try some easier alternatives for the exercises that you find the most difficult.
Tom Platz Leg Workout Routine Without Machines:
There is a variation of the Tom Platz workout routine for people working out at their home gyms and who don’t have access to all the machines. You can take a look at it here:
- Back Squat: 6-8 x 5-20
- Box Squat: 4 x 10-15
- Cyclist Squat: 4-5 x 10-15
- Resistance Band Leg Curl or Nordic Curl: 4-6 x 10-15
- Barbell Calf Raise: 3-4 x 10-15
- Seated Dumbbell Calf Raise: 3-4 x 10-15
This workout routine is ideal to complete in a garage gym, home, or any personal fitness space.
Leg Workout Tips by Tom Platz:
Alongside being a retired bodybuilding legend, Tom Platz is also a certified fitness educator. He has shared many tips for amateur and professional lifters about leg workouts in his book, podcasts, and interviews. Here’s an overview of the knowledge he has shared if you’re trying to build massive legs:
Push Your Limits: Platz advises pushing your limits with high-volume training with high-intensity exercises like squats with as many weight plates as you can lift to maximize your muscle growth. He also says that one should focus on high-rep sets with the right technique to get the best results.
Focus on Quads: The Quadfather has explained many times that it’s essential to give a special focus on the quadriceps. This will make your legs stand out. He emphasizes the importance of squats for building quads.
Proper Technique is the Key: Platz is always focused on maintaining the right form and technique to isolate the muscles and get the best results instead of trying to lift the heaviest plates. Focusing on the right technique also helps you to avoid injuries and exhaustion.
Play with your Mind: Platz used several mental tricks to boost his workouts. For instance, he wore high socks to create an illusion of being shorter. This helped him lift heavier weights by altering his perception of height.
Proper Nutrition is Essential: Like every bodybuilder, Platz always followed a high-protein diet with regular meals. He explained that if you aren’t eating right, then no matter how tough your workout routine is, you won’t get the best outcomes.
What did Tom Platz Eat for Sculpted Legs?
Tom Platz consumed a diet rich in protein, carbs, fibers, and other essential nutrients. To maintain his 230 lbs physique, he never missed his meals. Here’s an ideal diet of Tom Platz during his prime days:
- Breakfast (Pre-Training): Whole Grain Toast with Butter and Jelly x2, Juice/Milk/Coffee, Supplements
- Lunch (Post-Training): Eggs x3-6, Hamburger Patty, Sliced Tomatoes, Bread x2, Juice
- Snacks: Cheese and Crackers, Milk
- Evening Snack: Nuts or Fruits
- Dinner: Large Prime Rib Salad, Bread and Butter, Coffee/Milk
Occasionally, he treated himself to a couple of pints of ice cream, fries, pizza, or a burger.
Final Take:
This is the complete leg workout routine of the legend known as Golden Eagle, Quadzilla, and Quadfather, Tom Platz. He’ll always be known for his iconic legs in the world of bodybuilding. You can follow a workout routine similar to Tom Platz to build your lower body in perfect shape and size.
However, don’t over-exhaust yourself to the point that you start dreading leg days. That’s all for this guide. If you have any doubts or queries regarding anything written here, feel free to ask in the comments.
Disclaimer: Never follow any workout routine or diet blindly without seeking help from any professional. Every plan is curated according to the body, needs, and metabolism of a certain individual. If you want to include the Tom Platz leg workout plan in your schedule, consult with your trainer first.
Frequently Answered Questions:
Here are the most frequently answered questions about Tom Platz:
Is Tom Platz’s leg training useful?:
Yes, Tom Platz’s leg training is a brilliant way to build lower body strength and muscle mass. His workouts are focused on high-intensity, compound movements, and proper technique to gain the maximum growth and the perfect shape by activating every fiber in each region.
Why is Tom Platz so popular?:
Tom Platz is best known for his iconic leg development, which measured over 30 inches in his prime. This helped him earn the nicknames of the Quadfather and Quadzilla. Standing at 5 feet 8 and weighing around 230 lbs, Tom Platz also competed in Mr. Olympia from 1979 to 1986.
Has Tom Platz ever won Mr. Olympia?:
Tom Platz was one of the greatest bodybuilders of his era. He competed in Mr. Olympia from 1979 to 1986, competing with the likes of Arnold Schwarzenegger. However, he never won the title. His best result was at Mr. Olympia 1981 where he placed third. In 1987, he stepped away from professional bodybuilding.
What age did Tom Platz start lifting?:
Tom Platz started to train at the age of 10 after getting inspired by a Mr. Universe magazine. His parents bought him Joe Weider’s guide and full equipment for training. He then went to the gym at the age of 15, weighing 165 pounds, to start professional training seeking his dream of becoming a bodybuilder.
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