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Quad and Back Emphasis For Women

by Evan W.
12 athletes joined

Program Description

Second edition of my female focused programs. Inspired by Bridgette.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2024 07:29
  • Last Edited
    Jun 18, 2025 10:51

Summary

Transform your lower body and back strength with this focused 4-week program designed specifically for women. Committing to five days a week, you'll engage in a variety of exercises like Hack Squats, Romanian Deadlifts, and Leg Presses, targeting your quads, glutes, and back for balanced development. Each session ramps up in intensity, ensuring you challenge yourself while building muscle and endurance. Get ready to feel empowered and see real results as you sculpt your physique and enhance your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Goblet Squat
1
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bent Over Row (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Hack Squat
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Goblet Squat
1 Set
20 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5