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Quad and Back Emphasis For Women

by Evan W.
9 athletes joined

Program Description

Second edition of my female focused programs. Inspired by Bridgette.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2024 07:29
  • Last Edited
    Aug 16, 2024 10:47
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Goblet Squat
1 Set
20 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5