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Quad shredder

by Luke A.
8 athletes joined

Program Description

Build the largest quads you’ve ever had.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 17, 2024 12:46
  • Last Edited
    Jun 20, 2025 07:37

Summary

Unleash your leg potential with the Quad Shredder program! Over the course of 6 weeks, you'll engage in a rigorous 6-day-a-week routine designed to sculpt and strengthen your quads through a variety of targeted exercises. This program combines compound lifts and isolation movements, ensuring comprehensive development and maximum muscle engagement. Get ready to elevate your leg day game and achieve the shredded look you've been striving for!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Deadlift (Barbell)
2
5 reps
RPE 7
4
Wrist Curls
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Deadlift (Barbell)
2
5 reps
RPE 7.5
4
Wrist Curls
4
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 8
4
Wrist Curls
5
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Deadlift (Barbell)
2
5 reps
RPE 8.5
4
Wrist Curls
5
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Wrist Curls
6
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
3
Deadlift (Barbell)
2
5 reps
RPE 6
4
Wrist Curls
4
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 7
2
Bench Press (Wide Grip)
1
AMRAP
RPE 7
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 7
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
6
Barbell Row
4
8-12 reps
RPE 7
7
Lat Pulldown
5
8-12 reps
RPE 7
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 7.5
2
Bench Press (Wide Grip)
1
AMRAP
RPE 7.5
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 7.5
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5
6
Barbell Row
4
8-12 reps
RPE 7.5
7
Lat Pulldown
5
8-12 reps
RPE 7.5
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 8
2
Bench Press (Wide Grip)
1
AMRAP
RPE 8
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6
Barbell Row
4
8-12 reps
RPE 8
7
Lat Pulldown
5
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 8.5
2
Bench Press (Wide Grip)
1
AMRAP
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8.5
6
Barbell Row
4
8-12 reps
RPE 8.5
7
Lat Pulldown
5
8-12 reps
RPE 8.5
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 9
2
Bench Press (Wide Grip)
1
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9
4
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Barbell Row
4
8-12 reps
RPE 9
7
Lat Pulldown
5
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
5
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 6
3
Lying Tricep Extension (Barbell)
4
10-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 6
5
Barbell Row
4
8-12 reps
RPE 6
6
Lat Pulldown
5
8-12 reps
RPE 6
7
Bicep Curl (Barbell)
5
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
10 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Standing Calf Raise
2
10-15 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
10 reps
RPE 7.5
2
Good Morning
3
10 reps
RPE 7.5
3
Standing Calf Raise
2
10-15 reps
RPE 7.5
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
7
10 reps
RPE 8
2
Good Morning
3
10 reps
RPE 8
3
Standing Calf Raise
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
7
10 reps
RPE 8.5
2
Good Morning
3
10 reps
RPE 8.5
3
Standing Calf Raise
2
10-15 reps
RPE 8.5
4
Reverse Wrist Curl (Barbell)
6
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
8
10 reps
RPE 9
2
Good Morning
4
10 reps
RPE 9
3
Standing Calf Raise
2
10-15 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
7
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
10 reps
RPE 6
2
Good Morning
3
10 reps
RPE 6
3
Standing Calf Raise
2
10-15 reps
RPE 6
4
Reverse Wrist Curl (Barbell)
5
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 7
2
Rack Pull (Barbell)
3
8 reps
RPE 7
3
Single Arm Iso Row
3
8-12 reps
RPE 7
4
Barbell Row
3
8-12 reps
RPE 7
5
Lat Pulldown
3
8-12 reps
RPE 7
6
Shrug (Dumbbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 7.5
2
Rack Pull (Barbell)
3
8 reps
RPE 7.5
3
Single Arm Iso Row
3
8-12 reps
RPE 7.5
4
Barbell Row
3
8-12 reps
RPE 7.5
5
Lat Pulldown
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 8
2
Rack Pull (Barbell)
3
8 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Barbell Row
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 8.5
2
Rack Pull (Barbell)
3
8 reps
RPE 8.5
3
Single Arm Iso Row
3
8-12 reps
RPE 8.5
4
Barbell Row
3
8-12 reps
RPE 8.5
5
Lat Pulldown
3
8-12 reps
RPE 8.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 9
2
Rack Pull (Barbell)
3
8 reps
RPE 9
3
Single Arm Iso Row
3
8-12 reps
RPE 9
4
Barbell Row
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
10-15 reps
RPE 6
2
Rack Pull (Barbell)
3
8 reps
RPE 6
3
Single Arm Iso Row
3
8-12 reps
RPE 6
4
Barbell Row
3
8-12 reps
RPE 6
5
Lat Pulldown
3
8-12 reps
RPE 6
6
Shrug (Dumbbell)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Wrist Curls
4
6-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Front Squat (Barbell)
3
10 reps
RPE 7.5
3
Stiff Leg Deadlift
3
10 reps
RPE 7.5
4
Wrist Curls
4
6-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Wrist Curls
5
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Front Squat (Barbell)
3
10 reps
RPE 8.5
3
Stiff Leg Deadlift
3
10 reps
RPE 8.5
4
Wrist Curls
5
6-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 9
2
Front Squat (Barbell)
4
10 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Wrist Curls
6
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Stiff Leg Deadlift
3
10 reps
RPE 6
4
Wrist Curls
4
6-10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Bench Press (Close Grip)
3
8-12 reps
RPE 7
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7.5
2
Bench Press (Close Grip)
3
8-12 reps
RPE 7.5
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 7.5
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 8.5
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 9
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Bench Press (Close Grip)
3
8-12 reps
RPE 6
3
Tricep Extension (Barbell)
3
10-15 reps
RPE 6
4
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@7
2
Rack Pull (Barbell)
3 Sets
8 Reps
@7
3
Single Arm Iso Row
3 Sets
8-12 Reps
@7
4
Barbell Row
3 Sets
8-12 Reps
@7
5
Lat Pulldown
3 Sets
8-12 Reps
@7
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@7
2
Bench Press (Wide Grip)
1 Set
AMRAP
@7
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@7
4
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7
6
Barbell Row
4 Sets
8-12 Reps
@7
7
Lat Pulldown
5 Sets
8-12 Reps
@7
8
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@7
Day 3
1
Hack Squat
6 Sets
10 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Standing Calf Raise
2 Sets
10-15 Reps
@7
4
Reverse Wrist Curl (Barbell)
5 Sets
10-15 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
Wrist Curls
4 Sets
6-10 Reps
@7
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@7
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@7
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
3
Deadlift (Barbell)
2 Sets
5 Reps
@7
4
Wrist Curls
4 Sets
10-15 Reps
@7