Program Description
Build the largest quads you’ve ever had.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJan 17, 2024 12:46
- Last EditedJun 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!
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 Row3 Sets
8-12 Reps
@7
4
Barbell Row3 Sets
8-12 Reps
@7
5
Lat Pulldown3 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 Row4 Sets
8-12 Reps
@7
7
Lat Pulldown5 Sets
8-12 Reps
@7
8
Bicep Curl (Barbell)5 Sets
10-15 Reps
@7
Day 3
1
Hack Squat6 Sets
10 Reps
@7
2
Good Morning3 Sets
10 Reps
@7
3
Standing Calf Raise2 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 Deadlift3 Sets
10 Reps
@7
4
Wrist Curls4 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 Curls4 Sets
10-15 Reps
@7