logo
BoostcampPNG

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
    Jun 18, 2025 11:52

Summary

Unleash your inner strength with the **Quadzilla-squat plateau breaker**, a focused 7-week program designed to elevate your lifting game. Committing just 4 days a week, you'll tackle a blend of upper body and full-body strength workouts, featuring essential exercises like the High Bar Squat and Bench Press. Each session is crafted to push your limits, combining solid strength work with dynamic progression techniques. Get ready to break through barriers and build the quads of your dreams!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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