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Full Back & Quads

by Gonzalo S.
21 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, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2024 10:41
  • Last Edited
    Jul 03, 2025 09:29

Summary

Unlock your strength with the Full Back & Quads program, a comprehensive 8-week journey designed to sculpt and strengthen your upper body and legs. Committing to 7 days a week, you'll engage in a diverse mix of exercises, including T-Bar Rows and Leg Extensions, that target your back and quads for maximum muscle development. Each session is crafted to push your limits while ensuring proper recovery, so you can build power and endurance effectively. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Quadriceps
9.8%
Hamstrings
9.8%
Abs
8.4%
Glutes
8.1%
Front Delts
8%
Lats
7.5%
Chest
7.2%
Calves
6.8%
Triceps
5.9%
Middle Delts
5.3%
Biceps
3.5%
Rear Delts
2.7%
Lower Back
2.5%
Adductors
2.3%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Chest Fly (Machine)
2
10 reps
RPE 10
5
Dumbbell Row
2
8-10 reps
RPE 10
6
Shrug (Dumbbell)
2
10-12 reps
RPE 10
7
Cable Crunch
3
12 reps
RPE 10
8
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
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
4
One Arm Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3
Split Squat (Smith Machine)
2
8-10 reps
RPE 10
4
Single Leg Deadlift
2
8-10 reps
RPE 9.5
5
Standing Calf Raise
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
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
Lying Leg Curl
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3
Split Squat (Smith Machine)
2
8-10 reps
RPE 10
4
Single Leg Deadlift
2
8-10 reps
RPE 9.5
5
Standing Calf Raise
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
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
Lying Leg Curl
2
1
10 reps
8 reps
RPE 10
RPE 10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3
Split Squat (Smith Machine)
2
8-10 reps
RPE 10
4
Single Leg Deadlift
2
8-10 reps
RPE 9.5
5
Standing Calf Raise
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
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 1
1
T-Bar Row
2 Sets
10-12 Reps
@10
2
Chest Press (Machine)
2 Sets
10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@10
4
Chest Fly (Machine)
2 Sets
10 Reps
@10
5
Dumbbell Row
2 Sets
8-10 Reps
@10
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@10
7
Cable Crunch
3 Sets
12 Reps
@10
8
Standing Calf Raise
3 Sets
12 Reps
@10
Day 2
1
Leg Extension
2 Sets
12-15 Reps
@10
2
Leg Press
2 Sets
8-10 Reps
@10
3
Reverse Lunge (Dumbbell)
2 Sets
10-12 Reps
@10
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
Day 3
1
Rest
1 Set
-
Day 4
1
Front Raise
1 Set
12-15 Reps
@10
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@10
3A
Hammer Curl
2 Sets
10-12 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
4
One Arm Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@10
Day 5
1
Lying Leg Curl
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@10
3
Split Squat (Smith Machine)
2 Sets
8-10 Reps
@10
4
Single Leg Deadlift
2 Sets
8-10 Reps
@9.5
5
Standing Calf Raise
3 Sets
10 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10 Reps
@10
Day 6
1
Rest
1 Set
-
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 Raise
2 Sets
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
2 years 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