QuadzillaQuest

The Quadzilla Log

Date	Exercise	Sets	Reps	Weight	Targeted Muscles	Notes / PR
Monday – Legs (Compound)
	Hip Thrusts	3	8–12	Varies	Glutes, Hamstrings	PR!
	Squats	3	8–12	Varies	Quads, Glutes
	Hamstring Curls	3	10–15	Varies	Hamstrings
	Deficit RDLs	3	8–12	30kg	Hamstrings, Glutes, Lower Back
	Calf Raises	3	12–20	Bodyweight / Extra	Calves
Tuesday – Shoulders, Chest, Back 🫀 + Cardio
	Lateral Raises / Machine	3	10–12	18kg / 8kg	Delts
	Military Press	3	8–10	12.5kg	Delts, Traps
	Lat Pull Down	3	8–10	32kg	Lats, Biceps
	Inverted Rows	3	10–12	20kg	Back, Biceps
	Around the World	3	8–12	15kg	Delts, Chest
	Cardio	1	15–20 min	Moderate Intensity	Full Body / Heart
Wednesday – Glutes & Hamstrings (Bodyweight/Band)
	Glute Bridge / Hip Thrust	3–4	12–15	Bodyweight/Band	Glutes, Hamstrings
	Clamshells / Side-Lying Leg Lifts	3	12–20	Bodyweight/Band	Glutes, Hip Abductors
	Hamstring Curl Variations (Banded)	3	10–15	Band	Hamstrings
	Glute Kickbacks	3	12–15	Bodyweight/Band	Glutes
Thursday – Biceps 🗡️, Triceps + Cardio
	Hammer Curls	4–6	8–12	8kg	Biceps, Forearms
	Barbell Bicep Curls (Narrow)	3	8–12	15kg	Biceps
	Barbell Bicep Curls (Wide)	3	8–12	15kg	Biceps
	Tricep Push Down	3	8–12	10kg	Triceps
	Tricep Dips / Press	3	8–12	35kg	Triceps, Chest
	Cardio	1	15–20 min	Moderate Intensity	Full Body / Heart
Friday – Quads & Calves
	Leg Extensions	3	10–15	Varies	Quads
	Wall Calf Raises	3	12–20	Bodyweight	Calves
	Goblet Squats	3	8–12	Varies	Quads, Glutes	PR!
	Leg Press	3	8–12	Varies	Quads, Glutes
	Seated Calf Raises	3	12–20	Varies	Calves