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Zaneta fbw

by Robert L.
1 athletes joined

Program Description

For zaneta

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 07:13
  • Last Edited
    Jun 18, 2025 12:07

Summary

Introducing the **Zaneta fbw**, a dynamic 12-week full-body workout program designed to fit seamlessly into your busy schedule with just two training days per week. This program combines compound and isolation exercises, including the Bench Press, Lat Pulldown, and Leg Press, to build strength and muscle across all major muscle groups. With a focus on progressive overload and varied rep ranges, you'll challenge your body and see real results. Get ready to elevate your fitness game and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.2%
Glutes
12.7%
Lats
11.8%
Quadriceps
11%
Hamstrings
11%
Upper Back
10.5%
Triceps
7.9%
Abductors
5.7%
Front Delts
5.3%
Adductors
4.4%
Biceps
3.9%
Lower Back
1.3%
Abs
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
12-15 Reps
-