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Full Back & Quads
by Gonzalo S.
10 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
Jul 21, 2024 10:50
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
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@10
3
Shrug (Dumbbell)
2 Sets
10-12 Reps
@10
4
Dumbbell Row
2 Sets
8-10 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
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 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
5
One Arm Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@10
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
Day 5
1
Single Leg Hip Thrust
2 Sets
10 Reps
@9
2
Belt Squat
2 Sets
10 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gonzalo S.Age 27, Man
5 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