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Full Back & Quads
by Gonzalo S.
9 athletes joined
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
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 26, 2024 10:41
Last Edited
May 08, 2024 02:19
down_app
Week 1
1 / 8 Weeks
Day 3
1
Rest
1 Set
Day 6
1
Rest
1 Set
Day 1
1
T-Bar Row
2 Sets
10-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
2 Sets
12-15 Reps
@10
2
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
3
Squat (Smith Machine)
2 Sets
8-10 Reps
@10
Day 4
1
Front Raise
1 Set
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@9.5
3
One Arm Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
4A
Hammer Curl
2 Sets
10-12 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
6
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
9
Cable Crunch
3 Sets
12-15 Reps
@10
10
Standing Calf Raise
3 Sets
12 Reps
@10
Day 7
1
Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Chest Fly (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 5
1
Seated Hamstring Curl
2 Sets
10-12 Reps
@10
2
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
Day 1
1
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Front Raise
2 Sets
12-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Hammer Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Row
2 Sets
10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
Day 7
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
10 Reps
@10
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10
6
Seated Calf Raise
3 Sets
10-12 Reps
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Gonzalo S.Age 27, Man
3 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