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Quadzilla-squat plateau breaker

by Brady V.
6 athletes joined

Program Description

3 squat focused days ,2 lower 1 full,and a 4th upper body day,designed to get you bigger and stronger primarily through boosting your squat up and adding development to your lagging leg development,great for gym enthusiasts that want a stronger squat,solid for off season powerlifters,and solid for grapplers that need stronger legs for their next tournament CALORIC SURPLUS HIGHLY RECOMMENDED

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 05, 2024 07:18
  • Last Edited
    May 19, 2025 06:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
20 reps
65%
2
Hack Squat
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Hamstring Curl
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Hanging Leg Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Dumbbell Row
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Seated Military Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Deficit Push Up
2
1
AMRAP
AMRAP
RPE 9
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
6-10 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
5
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
6
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Walking Lunge (Dumbbell)
1
2 mins
RPE 9.5
4
Seated Calf Raise
3
12-15 reps
RPE 8
5
Ab Wheel
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Bench Press (Barbell)
3 Sets
8-12 Reps
65%
3
Dumbbell Row
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
4
Seated Military Press (Smith Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Deficit Push Up
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
6
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
High Bar Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8-9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@8
@9
6
Decline Sit Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@8
@9
Day 4
1
Safety Bar Squat
3 Sets
10-15 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
3
Walking Lunge (Dumbbell)
1 Set
2 mins
@9.5
4
Seated Calf Raise
3 Sets
12-15 Reps
@8
5
Ab Wheel
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
20 Reps
65%
2
Hack Squat
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
3
Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
4
Hanging Leg Raise
2 Sets
AMRAP
@8