Full Back & Quads
Efficient Upper & Lower training program for the advanced - intermediate lifter focused on certain hypertrophic outcomes. (Specialized)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | T-Bar Row | 2 | 10–12 reps | @10 |
| 2 | Chest Press (Machine) | 2 | 10 reps | @10 |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 10–12 reps | @10 |
| 4 | Chest Fly (Machine) | 2 | 10 reps | @10 |
| 5 | Dumbbell Row | 2 | 8–10 reps | @10 |
| 6 | Shrug (Dumbbell) | 2 | 10–12 reps | @10 |
| 7 | Cable Crunch | 3 | 12 reps | @10 |
| 8 | Standing Calf Raise | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 12–15 reps | @10 |
| 2 | Leg Press | 2 | 8–10 reps | @10 |
| 3 | Reverse Lunge (Dumbbell) | 2 | 10–12 reps | @10 |
| 4 | Lying Leg Curl | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 0 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Raise | 1 | 12–15 reps | @10 |
| 2 | Shoulder Press (Machine) | 2 | 8–10 reps | @10 |
| Superset | ||||
| 3A | Hammer Curl | 2 | 10–12 reps | @10 |
| 3B | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @10 |
| 4 | One Arm Lateral Raise (Dumbbell) | 2 | 12–15 reps | @10 |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 10 reps | @10 |
| 1 | 8 reps | @10 | ||
| 2 | Hip Thrust (Barbell) | 3 | 8–10 reps | @10 |
| 3 | Split Squat (Smith Machine) | 2 | 8–10 reps | @10 |
| 4 | Single Leg Deadlift | 2 | 8–10 reps | @9.5 |
| 5 | Standing Calf Raise | 3 | 10 reps | @10 |
| 6 | Abs Crunch (Machine) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 0 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | @10 |
| 2 | Incline Chest Fly (Dumbbell) | 2 | 8–10 reps | @10 |
| 3 | Chest Press (Machine) | 2 | 10 reps | @10 |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 8–10 reps | @10 |
| 5 | Leg Raise (Captain's Chair) | 2 | 15 reps | @10 |
| 6 | Standing Calf Raise | 2 | 10 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Back & Quads is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Back & Quads is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Back & Quads is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
