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BoostcampPNG

Quad shredder

by Luke A.
7 athletes joined

Program Description

Build the largest quads you’ve ever had.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 17, 2024 12:46
  • Last Edited
    Aug 28, 2024 11:49
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Deadlift (Barbell)
2
5 reps
RPE 7
4
Wrist Curls
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Deadlift (Barbell)
2
5 reps
RPE 7.5
4
Wrist Curls
4
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 8
4
Wrist Curls
5
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Deadlift (Barbell)
2
5 reps
RPE 8.5
4
Wrist Curls
5
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Wrist Curls
6
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
3
Deadlift (Barbell)
2
5 reps
RPE 6
4
Wrist Curls
4
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 7
2
Bench Press (Wide Grip)
1
AMRAP
RPE 7
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 7
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
6
Barbell Row
4
8-12 reps
RPE 7
7
Lat Pulldown
5
8-12 reps
RPE 7
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 7.5
2
Bench Press (Wide Grip)
1
AMRAP
RPE 7.5
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 7.5
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5
6
Barbell Row
4
8-12 reps
RPE 7.5
7
Lat Pulldown
5
8-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 8
2
Bench Press (Wide Grip)
1
AMRAP
RPE 8
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6
Barbell Row
4
8-12 reps
RPE 8
7
Lat Pulldown
5
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 8.5
2
Bench Press (Wide Grip)
1
AMRAP
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8.5
6
Barbell Row
4
8-12 reps
RPE 8.5
7
Lat Pulldown
5
8-12 reps
RPE 8.5
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 9
2
Bench Press (Wide Grip)
1
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Barbell Row
4
8-12 reps
RPE 9
7
Lat Pulldown
5
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 6
3
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 6
5
Barbell Row
4
8-12 reps
RPE 6
6
Lat Pulldown
5
8-12 reps
RPE 6
7
Bicep Curl (Barbell)
5
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Standing Calf Raise
2
10-15 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
10 reps
RPE 7.5
2
Good Morning
3
10 reps
RPE 7.5
3
Standing Calf Raise
2
10-15 reps
RPE 7.5
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
7
10 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Standing Calf Raise
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
7
10 reps
RPE 8.5
2
Good Morning
3
10 reps
RPE 8.5
3
Standing Calf Raise
2
10-15 reps
RPE 8.5
4
Reverse Wrist Curl (Barbell)
6
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
10 reps
RPE 9
2
Good Morning
4
10 reps
RPE 9
3
Standing Calf Raise
2
10-15 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
7
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 6
3
Standing Calf Raise
2
10-15 reps
RPE 6
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 7
2
Rack Pull (Barbell)
3
8 reps
RPE 7
3
Single Arm Iso Row
3
8-12 reps
RPE 7
4
Barbell Row
3
8-12 reps
RPE 7
5
Lat Pulldown
3
8-12 reps
RPE 7
6
Shrug (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 7.5
2
Rack Pull (Barbell)
3
8 reps
RPE 7.5
3
Single Arm Iso Row
3
8-12 reps
RPE 7.5
4
Barbell Row
3
8-12 reps
RPE 7.5
5
Lat Pulldown
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 8
2
Rack Pull (Barbell)
3
8 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 8.5
2
Rack Pull (Barbell)
3
8 reps
RPE 8.5
3
Single Arm Iso Row
3
8-12 reps
RPE 8.5
4
Barbell Row
3
8-12 reps
RPE 8.5
5
Lat Pulldown
3
8-12 reps
RPE 8.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9
2
Rack Pull (Barbell)
3
8 reps
RPE 9
3
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Barbell Row
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 6
2
Rack Pull (Barbell)
3
8 reps
RPE 6
3
Single Arm Iso Row
3
8-12 reps
RPE 6
4
Barbell Row
3
8-12 reps
RPE 6
5
Lat Pulldown
3
8-12 reps
RPE 6
6
Shrug (Dumbbell)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Wrist Curls
4
6-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Front Squat (Barbell)
3
10 reps
RPE 7.5
3
Stiff Leg Deadlift
3
10 reps
RPE 7.5
4
Wrist Curls
4
6-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Wrist Curls
5
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Front Squat (Barbell)
3
10 reps
RPE 8.5
3
Stiff Leg Deadlift
3
10 reps
RPE 8.5
4
Wrist Curls
5
6-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 9
2
Front Squat (Barbell)
4
10 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Wrist Curls
6
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Stiff Leg Deadlift
3
10 reps
RPE 6
4
Wrist Curls
4
6-10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Bench Press (Close Grip)
3
8-12 reps
RPE 7
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Bench Press (Close Grip)
3
8-12 reps
RPE 7.5
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 7.5
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 8.5
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 9
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Bench Press (Close Grip)
3
8-12 reps
RPE 6
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 6
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@7
2
Rack Pull (Barbell)
3 Sets
8 Reps
@7
3
Single Arm Iso Row
3 Sets
8-12 Reps
@7
4
Barbell Row
3 Sets
8-12 Reps
@7
5
Lat Pulldown
3 Sets
8-12 Reps
@7
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@7
2
Bench Press (Wide Grip)
1 Set
AMRAP
@7
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@7
4
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7
6
Barbell Row
4 Sets
8-12 Reps
@7
7
Lat Pulldown
5 Sets
8-12 Reps
@7
8
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@7
Day 3
1
Hack Squat
6 Sets
10 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Standing Calf Raise
2 Sets
10-15 Reps
@7
4
Reverse Wrist Curl (Barbell)
5 Sets
10-15 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
Wrist Curls
4 Sets
6-10 Reps
@7
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@7
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
3
Deadlift (Barbell)
2 Sets
5 Reps
@7
4
Wrist Curls
4 Sets
10-15 Reps
@7