Full Back & Quads

Gonzalo S.

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 🔑

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Rest

Warm up 5-10min, banded pulls and rotator work

T-Bar Row

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Dumbbell Row

Cable Crunch

Standing Calf Raise

Back day 

Warm up knees on backwards stairs or treadmill 5-10min 

Leg Extension

Leg Press

Reverse Lunge (Dumbbell)

Lying Leg Curl

Quad Bias Day (legs) 

5-10 min shoulder rotations and elbow warm ups 

Front Raise

Shoulder Press (Machine)

One Arm Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

S’arms Day

Warm up shoulder and pecs with band rotations and holds 

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Leg Raise (Captain's Chair)

Chest/Back Day

Warm up hips and hammies, backwards walk or elephant walks 

Single Leg Hip Thrust

Belt Squat

Romanian Deadlift (Dumbbell)

Hip Adductor (Machine)

Hamstring Bias (leg day) 

1 reviews for Full Back & Quads

Gonzalo S.