EaseFit
LOWER BODY · LOWER BODY · QUADS

Quad-priority upper / lower

A four-day upper/lower hypertrophy block with lower-body selection biased toward squat, lunge, leg-press and knee-extension patterns.

Intermediate lifters who want more quad-focused work while retaining a balanced two-upper, two-lower weekly structure.

Intermediate4 days60 minQuad priority
GoalMuscleLevelIntermediateLocationGymFrequency4 days/weekSession~60 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Upper AChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10
WORK
Lying T-Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell Shoulder PressShoulders · 3 × 6–10
WORK
Chin-UpLats · 3 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Tuesday · 29 Sept 2026Lower quad AQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 6–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 6–10
WORK
Lunge SprintQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper BLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 6–10
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower quad BHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 6–10
WORK
Leg PressQuadriceps · 3 × 6–10
WORK
Barbell Hip ThrustGlutes · 3 × 6–10
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Full SquatQuadriceps · 3 × 6–10
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Upper AChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10
WORK
Lying T-Bar RowMiddle Back · 3 × 6–10
WORK
Dumbbell Shoulder PressShoulders · 3 × 6–10
WORK
Chin-UpLats · 3 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Tuesday · 06 Oct 2026Lower quad AQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 6–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 6–10
WORK
Lunge SprintQuadriceps · 3 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper BLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 6–10
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower quad BHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 6–10
WORK
Leg PressQuadriceps · 3 × 6–10
WORK
Barbell Hip ThrustGlutes · 3 × 6–10
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Full SquatQuadriceps · 3 × 6–10
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Upper A02Lower quad A03Upper B04Lower quad B
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Quad-priority upper / lower

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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