Zacs Basics
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Face Pull | 3 | — | — |
| 2 | Bench Press (Barbell) | 1 | 6–8 reps | — |
| 3 | 8–12 reps | — | ||
| 3 | Chest Fly (Cable) | 3 | 12–15 reps | @10 |
| 4 | Dip (Weighted) | 4 | 10–12 reps | @8 |
| Superset | ||||
| 5A | Lateral Raise (Cable) | 4 | 12–15 reps | @10 |
| 5B | Tricep Pushdown (Cable) | 3 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–10 reps | — |
| 2 | Reverse Pec Deck | 4 | 12–15 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 6–8 reps | — |
| 4 | Hammer Curl (Cable) | 4 | 8–10 reps | @10 |
| 5 | Preacher Curl (Dumbbell) | 3 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6–8 reps | @9 |
| 2 | 10–12 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @7 |
| 3 | Hack Squat | 3 | 6–8 reps | @10 |
| 4 | Seated Hamstring Curl | 3 | 10–12 reps | @9 |
| Superset | ||||
| 5A | Leg Extension | 3 | 12–15 reps | @10 |
| 5B | Sissy Squat | 3 | — | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lu Lateral raise | 3 | — | — |
| 2 | Dip (Weighted) | 3 | 6–8 reps | @10 |
| 3 | Overhead Press (Barbell) | 3 | 6–8 reps | @9 |
| 4 | Bench Press (Close Grip) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | AMRAP | @10 |
| 5B | Partial Lateral Raise (Cable) | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–8 reps | @10 |
| 2 | 10–12 reps | @10 | ||
| 2 | Leg Press | 4 | 12–15 reps | @10 |
| 3 | Walking Lunge | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Hip Abductor (Machine) | 3 | 12–15 reps | @8 |
| 4B | Hip Adductor (Machine) | 3 | 12–15 reps | @8 |
| 5 | Cable Crunch | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 6–8 reps | @9 |
| 2 | Single Arm Row (Cable) | 3 | 12–15 reps | @10 |
| 3 | Face Pull | 3 | 8–10 reps | @9 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 10–12 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zacs Basics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Zacs Basics is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zacs Basics 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
