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Quad shredder
by Luke A.
5 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
May 14, 2024 01:34
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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
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@7.5
2
Bench Press (Wide Grip)
1 Set
AMRAP
@7.5
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@7.5
4
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@7.5
6
Barbell Row
4 Sets
8-12 Reps
@7.5
7
Lat Pulldown
5 Sets
8-12 Reps
@7.5
8
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@7.5
Day 3
1
Hack Squat
6 Sets
10 Reps
@7.5
2
Good Morning
3 Sets
10 Reps
@7.5
3
Standing Calf Raise
2 Sets
10-15 Reps
@7.5
4
Reverse Wrist Curl (Barbell)
5 Sets
10-15 Reps
@7.5
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@7.5
2
Rack Pull (Barbell)
3 Sets
8 Reps
@7.5
3
Single Arm Iso Row
3 Sets
8-12 Reps
@7.5
4
Barbell Row
3 Sets
8-12 Reps
@7.5
5
Lat Pulldown
3 Sets
8-12 Reps
@7.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
@7.5
2
Front Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
4
Wrist Curls
4 Sets
6-10 Reps
@7.5
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7.5
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@7.5
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@7.5
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
3
Deadlift (Barbell)
2 Sets
5 Reps
@7.5
4
Wrist Curls
4 Sets
10-15 Reps
@7.5
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@8
2
Bench Press (Wide Grip)
1 Set
AMRAP
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8
4
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8
6
Barbell Row
4 Sets
8-12 Reps
@8
7
Lat Pulldown
5 Sets
8-12 Reps
@8
8
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@8
2
Rack Pull (Barbell)
3 Sets
8 Reps
@8
3
Single Arm Iso Row
3 Sets
8-12 Reps
@8
4
Barbell Row
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
Day 3
1
Hack Squat
7 Sets
10 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Standing Calf Raise
2 Sets
10-15 Reps
@8
4
Reverse Wrist Curl (Barbell)
5 Sets
10-15 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift
3 Sets
10 Reps
@8
4
Wrist Curls
5 Sets
6-10 Reps
@8
Day 1
1
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Deadlift (Barbell)
2 Sets
5 Reps
@8
4
Wrist Curls
5 Sets
10-15 Reps
@8
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@8.5
2
Bench Press (Wide Grip)
1 Set
AMRAP
@8.5
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@8.5
4
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
6
Barbell Row
4 Sets
8-12 Reps
@8.5
7
Lat Pulldown
5 Sets
8-12 Reps
@8.5
8
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@8.5
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@8.5
2
Rack Pull (Barbell)
3 Sets
8 Reps
@8.5
3
Single Arm Iso Row
3 Sets
8-12 Reps
@8.5
4
Barbell Row
3 Sets
8-12 Reps
@8.5
5
Lat Pulldown
3 Sets
8-12 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8.5
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8.5
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@8.5
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
Day 3
1
Hack Squat
7 Sets
10 Reps
@8.5
2
Good Morning
3 Sets
10 Reps
@8.5
3
Standing Calf Raise
2 Sets
10-15 Reps
@8.5
4
Reverse Wrist Curl (Barbell)
6 Sets
10-15 Reps
@8.5
Day 5
1
Squat (Barbell)
4 Sets
6 Reps
@8.5
2
Front Squat (Barbell)
3 Sets
10 Reps
@8.5
3
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
4
Wrist Curls
5 Sets
6-10 Reps
@8.5
Day 1
1
Leg Press (45 Degrees)
4 Sets
8 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Deadlift (Barbell)
2 Sets
5 Reps
@8.5
4
Wrist Curls
5 Sets
10-15 Reps
@8.5
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@9
2
Bench Press (Wide Grip)
1 Set
AMRAP
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
4
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
6
Barbell Row
4 Sets
8-12 Reps
@9
7
Lat Pulldown
5 Sets
8-12 Reps
@9
8
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@9
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@9
2
Rack Pull (Barbell)
3 Sets
8 Reps
@9
3
Single Arm Iso Row
3 Sets
8-12 Reps
@9
4
Barbell Row
3 Sets
8-12 Reps
@9
5
Lat Pulldown
3 Sets
8-12 Reps
@9
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@9
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@9
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
Day 3
1
Hack Squat
8 Sets
10 Reps
@9
2
Good Morning
4 Sets
10 Reps
@9
3
Standing Calf Raise
2 Sets
10-15 Reps
@9
4
Reverse Wrist Curl (Barbell)
7 Sets
10-15 Reps
@9
Day 5
1
Squat (Barbell)
5 Sets
6 Reps
@9
2
Front Squat (Barbell)
4 Sets
10 Reps
@9
3
Stiff Leg Deadlift
4 Sets
10 Reps
@9
4
Wrist Curls
6 Sets
6-10 Reps
@9
Day 1
1
Leg Press (45 Degrees)
5 Sets
8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
3
Deadlift (Barbell)
3 Sets
5 Reps
@9
4
Wrist Curls
6 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@6
3
Lying Tricep Extension (Barbell)
4 Sets
10-15 Reps
@6
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@6
5
Barbell Row
4 Sets
8-12 Reps
@6
6
Lat Pulldown
5 Sets
8-12 Reps
@6
7
Bicep Curl (Barbell)
5 Sets
10-15 Reps
@6
Day 3
1
Hack Squat
6 Sets
10 Reps
@6
2
Good Morning
3 Sets
10 Reps
@6
3
Standing Calf Raise
2 Sets
10-15 Reps
@6
4
Reverse Wrist Curl (Barbell)
5 Sets
10-15 Reps
@6
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
10-15 Reps
@6
2
Rack Pull (Barbell)
3 Sets
8 Reps
@6
3
Single Arm Iso Row
3 Sets
8-12 Reps
@6
4
Barbell Row
3 Sets
8-12 Reps
@6
5
Lat Pulldown
3 Sets
8-12 Reps
@6
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@6
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
@6
2
Front Squat (Barbell)
3 Sets
10 Reps
@6
3
Stiff Leg Deadlift
3 Sets
10 Reps
@6
4
Wrist Curls
4 Sets
6-10 Reps
@6
Day 6
1
Bench Press (Barbell)
4 Sets
6 Reps
@6
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@6
3
Tricep Extension (Barbell)
3 Sets
10-15 Reps
@6
4
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@6
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6
3
Deadlift (Barbell)
2 Sets
5 Reps
@6
4
Wrist Curls
4 Sets
10-15 Reps
@6