5.0
(1 rating)
Program Description
Get a full inner back and thick quads No more information needed, this plan will supply you with the volume needed to get your inner back the thickest it’s ever been and walking tree trunks for legs. *Low volume training* most movements you’ll only need 2 working sets, I want these done in the most intense manner with the best working weight possible for the rep range. Progress only when rep range is hit 2x with control and same form, add smallest load possible 5-10lbs. Take your time progressing this. Execute full range of motion for every movement don’t cheat yourself and use a 2-3 sec eccentric for most movements. Don’t cheat your working sets! Every rep should be the same from the first to the last 🔑
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 26, 2024 10:41
- Last EditedSep 05, 2024 07:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
3
Shrug (Dumbbell)
2
10-12 reps
RPE 10
4
Dumbbell Row
2
8-10 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 10
2
Leg Press
2
8-10 reps
RPE 10
3
Reverse Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12-15 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3A
Hammer Curl
2
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
10 reps
RPE 9
2
Belt Squat
2
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
6
Standing Calf Raise
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Rest1 Set
Day 6
1
Rest1 Set
Day 1
1
T-Bar Row2 Sets
10-12 Reps
@10
2
Seated Wide-Grip Row (Cable)2 Sets
10-12 Reps
@10
3
Shrug (Dumbbell)2 Sets
10-12 Reps
@10
4
Dumbbell Row2 Sets
8-10 Reps
@10
5
Cable Crunch3 Sets
12 Reps
@10
6
Standing Calf Raise3 Sets
12 Reps
@10
Day 2
1
Leg Extension2 Sets
12-15 Reps
@10
2
Leg Press2 Sets
8-10 Reps
@10
3
Reverse Lunge (Dumbbell)2 Sets
10-12 Reps
@10
4
Lying Leg Curl2 Sets
8-12 Reps
@10
Day 4
1
Front Raise1 Set
12-15 Reps
@10
2
Shoulder Press (Machine)2 Sets
8-10 Reps
@10
3A
Hammer Curl2 Sets
10-12 Reps
@10
3B
Overhead Tricep Extension (Cable)2 Sets
12-15 Reps
@10
5
One Arm Lateral Raise (Dumbbell)2 Sets
12-15 Reps
@10
6
Rear Delt Fly (Dumbbell)2 Sets
10-12 Reps
@10
Day 7
1
Incline Bench Press (Dumbbell)2 Sets
8-10 Reps
@10
2
Incline Chest Fly (Dumbbell)2 Sets
8-10 Reps
@10
3
Chest Press (Machine)2 Sets
10 Reps
@10
4
Lat Pulldown (Neutral Grip)2 Sets
8-10 Reps
@10
5
Leg Raise (Captain's Chair)2 Sets
15 Reps
@10
6
Standing Calf Raise2 Sets
10 Reps
@10
Day 5
1
Single Leg Hip Thrust2 Sets
10 Reps
@9
2
Belt Squat2 Sets
10 Reps
@10
3
Romanian Deadlift (Dumbbell)2 Sets
10 Reps
@10
4
Hip Adductor (Machine)2 Sets
8-10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gonzalo S.Age 27, Man
6 months ago
5 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
My inner back and quads have been the fullest they’ve been ever, hands down great amount of volume and enough of you really take those sets to failure