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ZODD POWER

by Black Swan
1 athletes joined

Program Description

Δύναμη και ισχύς εντός

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2025 01:13
  • Last Edited
    May 28, 2025 01:42
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
2
5 reps
-
3
Rear Delt Fly (Machine)
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Chest Supported Row (Machine)
2
5 reps
-
7
Lying Leg Raise
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
-
2
Seated Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Extension
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Chest Fly (Machine)
2
5 reps
-
5
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
5 reps
-
2
Rear Delt Fly (Machine)
2
-
3
Pendlay Row
2
5 reps
-
4
Dip (Weighted)
2
5 reps
-
5
Chest Fly (Machine)
2
5 reps
-
6
Lying Leg Raise
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
5 reps
-
2
Standing Calf Raise
2
5 reps
-
3
Hyperextension
2
5 reps
-
4
Leg Press
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
6 reps
77%
3
Pendlay Row
2
5 reps
-
4
Preacher Curl (Dumbbell)
2
3 reps
-
5
Dip (Weighted)
2
5 reps
-
6
Lying Leg Raise
2
5-7 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Rack Pull (Barbell)
1 Set
5 Reps
-
2
Overhead Press (Barbell)
2 Sets
5 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
5 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
3 Reps
-
5
Dip (Weighted)
2 Sets
5 Reps
-
6
Chest Supported Row (Machine)
2 Sets
5 Reps
-
7
Lying Leg Raise
2 Sets
5 Reps
-
Day 2
1
Zercher Squat (Barbell)
2 Sets
5 Reps
-
2
Seated Calf Raise
2 Sets
5 Reps
-
3
Hyperextension
2 Sets
5 Reps
-
4
Leg Extension
2 Sets
5 Reps
-
5
Lat Pulldown
2 Sets
5 Reps
-
Day 3
1
Overhead Press (Machine)
2 Sets
5 Reps
-
2
Rear Delt Fly (Machine)
2 Sets
-
3
Pendlay Row
2 Sets
5 Reps
-
4
Chest Fly (Machine)
2 Sets
5 Reps
-
5
Lying Leg Raise
2 Sets
5 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
5 Reps
-
2
Standing Calf Raise
2 Sets
5 Reps
-
3
Hyperextension
2 Sets
5 Reps
-
4
Leg Press
2 Sets
5 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Bench Press (Barbell)
2 Sets
6 Reps
77%
3
Pendlay Row
2 Sets
5 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
3 Reps
-
5
Dip (Weighted)
2 Sets
5 Reps
-
6
Lying Leg Raise
2 Sets
5-7 Reps
-