QUADZILLA
Unleash your inner beast and conquer leg day with QUADZILLA—5 weeks to stronger, sculpted quads that power your every lift!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 70% |
| 2 | Front Squat (Barbell) | 3 | 10 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 1 | 6 reps | @7 |
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @10 | ||
| 4 | Leg Extension | 3 | 15 reps | @10 |
| 5 | Leg Curl | 3 | 15 reps | @10 |
| 6 | Standing Calf Raise | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 3 | 5 reps | 70% |
| 2 | Behind-the-Neck Push Press | 3 | 10 reps | @8 |
| 3 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| 4 | Lat Pulldown (Close Grip) | 3 | 15 reps | @8–10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 12–15 reps | @10 |
| 6 | Bayesian Curl | 2 | 12–15 reps | @10 |
| 7 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 8 | Single Arm Rear Delt Fly (Cable) | 3 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5+ reps | @10 |
| 2 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 3 | Good Morning | 3 | 8 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Seated Calf Raise | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 1 | 5+ reps | @10 |
| 2 | Chest Press (Machine) | 3 | 6–12 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12–15 reps | @8 |
| 4 | Bayesian Curl | 3 | 12–15 reps | @10 |
| 5 | Power Shrug | 3 | AMRAP | @10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 6–12 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, QUADZILLA is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
QUADZILLA is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
QUADZILLA is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
