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QUADZILLA

by Cayse Q.

Program Description

**QUADZILLA** is a comprehensive 5-week training program designed to sculpt and strengthen your legs while enhancing overall power and muscle definition. With 20 targeted workouts, this program combines foundational exercises like squats and deadlifts with advanced techniques to maximize hypertrophy and strength. Suitable for beginners to intermediates, each session lasts approximately 70 minutes and requires access to a full gym. Get ready to unleash your inner beast and build the legs of your dreams!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 09, 2026 11:27
  • Last Edited
    Mar 12, 2026 08:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Triceps
13.3%
Hamstrings
12.3%
Front Delts
11%
Glutes
10.4%
Middle Delts
6.1%
Lower Back
5%
Upper Back
4.8%
Biceps
4.3%
Abs
4.1%
Calves
3.8%
Chest
3.8%
Rear Delts
2.9%
Adductors
2.1%
Lats
1.9%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 9
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 7
RPE 9
RPE 10
4
Leg Extension
4
15 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Front Squat (Barbell)
8
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
RPE 7
RPE 9
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
5
15 reps
RPE 10
6
Standing Calf Raise
5
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
3
4 reps
4 reps
4 reps
RPE 7
RPE 9
RPE 10
4
Leg Extension
4
15 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 9
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
70%
2
Behind-the-Neck Push Press
3
10 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8-10
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Bayesian Curl
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
75%
2
Behind-the-Neck Push Press
5
10 reps
RPE 8
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
4
15 reps
RPE 8-10
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
80%
2
Behind-the-Neck Push Press
5
10 reps
RPE 8
3
Dip (Bodyweight)
5
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
5
15 reps
RPE 8-10
5
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
6
Bayesian Curl
4
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
5
10-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Cable)
5
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
85%
2
Behind-the-Neck Push Press
4
6 reps
RPE 8
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
4
15 reps
RPE 8-10
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
85%
2
Behind-the-Neck Push Press
3
10 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8-10
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Bayesian Curl
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5+ reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
70%
3
Good Morning
4
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5+ reps
RPE 10
2
Deadlift (Barbell)
5
5 reps
70%
3
Good Morning
5
5 reps
RPE 8
4
Walking Lunge (Dumbbell)
5
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
85%
3
Good Morning
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
85%
3
Good Morning
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5+ reps
RPE 10
2
Chest Press (Machine)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
4
Bayesian Curl
3
12-15 reps
RPE 10
5
Power Shrug
3
AMRAP
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3+ reps
RPE 10
2
Chest Press (Machine)
4
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 8
4
Bayesian Curl
4
12-15 reps
RPE 10
5
Power Shrug
4
AMRAP
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5+ reps
RPE 10
2
Chest Press (Machine)
5
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
5
12-15 reps
RPE 8
4
Bayesian Curl
5
12-15 reps
RPE 10
5
Power Shrug
5
AMRAP
RPE 10
6
V-Handle Tricep Pushdown (Cable)
5
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5+ reps
RPE 10
2
Chest Press (Machine)
4
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 8
4
Bayesian Curl
4
12-15 reps
RPE 10
5
Power Shrug
4
AMRAP
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1+ reps
RPE 10
2
Chest Press (Machine)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
4
Bayesian Curl
3
12-15 reps
RPE 10
5
Power Shrug
3
AMRAP
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@9
@10
4
Leg Extension
3 Sets
15 Reps
@10
5
Leg Curl
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
5+ Reps
@10
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Push Press (Barbell)
1 Set
5+ Reps
@10
2
Chest Press (Machine)
3 Sets
6-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
4
Bayesian Curl
3 Sets
12-15 Reps
@10
5
Power Shrug
3 Sets
AMRAP
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@10
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
70%
2
Behind-the-Neck Push Press
3 Sets
10 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8-10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
6
Bayesian Curl
2 Sets
12-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
8
Single Arm Rear Delt Fly (Cable)
3 Sets
12-20 Reps
@10