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MAKI ZENIN STRENGTH PROGRAM (4 DAYS / WEEK)

by Ayo Designs
1 athletes joined

Program Description

This program exists for one reason: To make your body reliable under pressure. Not “look good in a mirror” strong. Not “gym PR only” strong. But carry, hold, move, drag, resist, and endure strong. Maki’s whole story is that she had nothing extra. No cursed energy. No cheat codes. So her body had to become the weapon. This program trains the same way.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jan 13, 2026 12:39
  • Last Edited
    Feb 03, 2026 05:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.6%
Quadriceps
10.7%
Hamstrings
10.7%
Abs
9.9%
Front Delts
9.2%
Triceps
8.6%
Upper Back
6.2%
Forearms
5.8%
Chest
5.6%
Lats
5.1%
Middle Delts
4.3%
Lower Back
3.6%
Biceps
3%
Adductors
1.9%
Calves
1.7%
Abductors
0.6%
Rear Delts
0.6%
Cardio
0.4%
Other
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Walking Lunge
2
2
20 reps
20 reps
RPE 7
RPE 7.5
4
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Calf Raise (Bodyweight)
4
15 reps
RPE 7
6
Farmer's Walk (Weighted)
1
1
3
0.5 mins
0.5 mins
0.5 mins
RPE 7
RPE 7.5
RPE 8
7
Hip Thrust (Bodyweight)
1
3
12 reps
12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
2
Pull-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
3
Overhead Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Barbell Row
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Hammer Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
6
Wrist Curls
2
1
15 reps
15 reps
RPE 7
RPE 7.5
7
Dead Hang
1
1
1
1
0.5 mins
1 mins
1.5 mins
2 mins
RPE 7
RPE 8
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 8
2
Jump Rope
1
15 mins
RPE 8
3
Ab Wheel
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Plank
2
1
1 mins
1 mins
RPE 7
RPE 7.5
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Push Up
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
3
Front Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Dip (Weighted)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Chin-Up (Bodyweight)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 8
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7.5
@7.5
@8
3
Walking Lunge
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@7
@7
@7.5
@7.5
4
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7.5
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@7
@7.5
@8
@8
@8
7
Hip Thrust (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8
@8
Day 2
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8
@8
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7.5
@7.5
@8
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@7.5
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7.5
6
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7.5
7
Dead Hang
1 Set
1 Set
1 Set
1 Set
0.5 mins
1 mins
1.5 mins
2 mins
@7
@8
@9
@9
Day 3
1
Cardio
1 Set
15 mins
@8
2
Jump Rope
1 Set
15 mins
@8
3
Ab Wheel
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
@8
4
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@7
@7.5
5
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7.5
@8
@8.5
@8.5
2
Push Up
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7.5
@7.5
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8