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Thunder Thighs

by Salted Squats
1 athletes joined

Program Description

Strong legs are the foundation of power and performance. This program is built around heavy squats, posterior chain work, and unilateral movements to maximize strength, size, and explosiveness. Romanian deadlifts, hip thrusts, and lunges develop stability and balance, while paused squats and sled drags improve speed and endurance. Mobility and recovery are just as important to keep you moving pain-free. Whether you’re chasing PRs or just want stronger legs, this plan will get you there. Train hard and stay consistent.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2025 08:51
  • Last Edited
    Aug 04, 2025 09:13

Summary

Unleash your leg strength with the Thunder Thighs program, a comprehensive 4-week journey designed to sculpt and tone your lower body. Committing to five days a week, you'll engage in a variety of targeted exercises, including front squats, Romanian deadlifts, and machine curls, all aimed at maximizing muscle growth and definition. With a full gym setup, this program balances intensity and volume to ensure you push your limits while building powerful, well-defined legs. Get ready to feel the burn and see the results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Chest
11.6%
Hamstrings
11.4%
Glutes
10.8%
Front Delts
8.5%
Quadriceps
8.2%
Lower Back
8%
Upper Back
5.2%
Lats
4.5%
Middle Delts
3.5%
Adductors
3.4%
Biceps
3.1%
Abductors
2.9%
Abs
2.8%
Calves
1.3%
Rear Delts
0.8%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
75%
65%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
75%
3
Lat Pulldown
3
12-15 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Kettlebell Gorilla Row
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
8
Farmer's Walk (Weighted)
1
3 reps
RPE 8
9
Shrug (Trap Bar)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
80%
65%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
90%
75%
3
Lat Pulldown
3
12-15 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Kettlebell Gorilla Row
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
8
Farmer's Walk (Weighted)
1
3 reps
RPE 8
9
Shrug (Trap Bar)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
85%
65%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
95%
75%
3
Lat Pulldown
3
12-15 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Kettlebell Gorilla Row
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
8
Farmer's Walk (Weighted)
1
3 reps
RPE 8
9
Shrug (Trap Bar)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
90%
65%
2
Deadlift (Barbell)
1
2
3 reps
5 reps
100%
75%
3
Lat Pulldown
3
12-15 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Kettlebell Gorilla Row
3
10 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
8
Farmer's Walk (Weighted)
1
3 reps
RPE 8
9
Shrug (Trap Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
65%
55%
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
85%
75%
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
RPE 8
6
Kettlebell Press
3
10-12 reps
RPE 8
7
Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
70%
60%
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
90%
80%
65%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
RPE 8
6
Kettlebell Press
3
10-12 reps
RPE 8
7
Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
75%
65%
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
95%
85%
70%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
RPE 8
6
Kettlebell Press
3
10-12 reps
RPE 8
7
Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
80%
70%
2
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
100%
85%
75%
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
4
Chest Fly (Machine)
3
12-15 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
12-15 reps
RPE 8
6
Kettlebell Press
3
10-12 reps
RPE 8
7
Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Dip (Assisted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
6-8 reps
10-12 reps
75%
65%
2
Trap Bar Deadlift
4
10-12 reps
75%
3
Leg Extension
3
12-15 reps
RPE 8
4
Hamstring Curl
4
12-15 reps
RPE 8
5
Hip Adductor (Machine)
4
12-15 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
8
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
6-8 reps
10-12 reps
80%
70%
2
Trap Bar Deadlift
4
10-12 reps
80%
3
Leg Extension
3
12-15 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
4
12-15 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
8
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
6-8 reps
10-12 reps
85%
75%
2
Trap Bar Deadlift
4
10-12 reps
85%
3
Leg Extension
3
12-15 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
4
12-15 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
8
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
6-8 reps
10-12 reps
90%
80%
2
Trap Bar Deadlift
4
10-12 reps
90%
3
Leg Extension
3
12-15 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
4
12-15 reps
RPE 8
6
Hip Abductor (Machine)
4
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
8
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Hamstring Curl
4
12-15 reps
RPE 8
4
Single Leg Romanian Deadlift
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hamstring Curl
3
12-15 reps
RPE 8
4
Single Leg Romanian Deadlift
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hamstring Curl
3
12-15 reps
RPE 8
4
Single Leg Romanian Deadlift
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Hamstring Curl
3
12-15 reps
RPE 8
4
Single Leg Romanian Deadlift
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hyperextension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
3
6-8 reps
10-12 reps
65%
60%
2
Larsen Press (Barbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8-9
8
Dip (Assisted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
6-8 reps
10-12 reps
70%
65%
2
Larsen Press (Barbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8-9
8
Dip (Assisted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
6-8 reps
10-12 reps
75%
70%
2
Larsen Press (Barbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8-9
8
Dip (Assisted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
6-8 reps
10-12 reps
80%
75%
2
Larsen Press (Barbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8-9
8
Dip (Assisted)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Front Squat (Barbell)
3 Sets
8-10 Reps
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
3
Hamstring Curl
4 Sets
12-15 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
7
Hyperextension
3 Sets
10-12 Reps
@8
Day 5
1
Block Pull (Barbell)
1 Set
3 Sets
6-8 Reps
10-12 Reps
65%
60%
2
Larsen Press (Barbell)
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
12-15 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8-9
8
Dip (Assisted)
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
75%
65%
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
85%
75%
3
Lat Pulldown
3 Sets
12-15 Reps
@8
4
Seated Row (Cable)
3 Sets
12-15 Reps
@8
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@8
6
Kettlebell Gorilla Row
3 Sets
10 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
8
Farmer's Walk (Weighted)
1 Set
3 Reps
@8
9
Shrug (Trap Bar)
3 Sets
15 Reps
@8
Day 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
65%
55%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
8 Reps
85%
75%
60%
3
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
5
Behind-The-Neck Press (Smith Machine)
3 Sets
12-15 Reps
@8
6
Kettlebell Press
3 Sets
10-12 Reps
@8
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
9
Dip (Assisted)
3 Sets
AMRAP
-
Day 3
1
Tempo Bench Press
1 Set
2 Sets
6-8 Reps
10-12 Reps
75%
65%
2
Trap Bar Deadlift
4 Sets
10-12 Reps
75%
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Hamstring Curl
4 Sets
12-15 Reps
@8
5
Hip Adductor (Machine)
4 Sets
12-15 Reps
@8
6
Hip Abductor (Machine)
4 Sets
12-15 Reps
@8
7
Hyperextension
3 Sets
10-12 Reps
@8
8
Seated Calf Raise
3 Sets
15 Reps
@8