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Z world

by Donovan W.

Program Description

Embark on a transformative 2-week journey with the Z World program, designed for intermediate lifters aiming to sculpt their physique through targeted bodybuilding techniques. This program spans 8 days of intense workouts, focusing on major muscle groups with a variety of exercises, including machines, free weights, and bodyweight movements. Each session is crafted to maximize hypertrophy and strength, ensuring you push your limits while refining your form. Unleash your potential and achieve the results you’ve been striving for with this comprehensive full-gym routine!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 08, 2026 01:17
  • Last Edited
    Feb 08, 2026 01:56
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.1%
Triceps
13.8%
Chest
10.6%
Upper Back
10.5%
Biceps
7.6%
Lats
7.3%
Glutes
6%
Hamstrings
5.5%
Quadriceps
5.2%
Middle Delts
4.4%
Rear Delts
3.7%
Forearms
2.9%
Abs
2.4%
Lower Back
1.8%
Calves
1.4%
Adductors
1.3%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Standing Calf Raise
4
30 reps
-
4
Belt Squat
3
8-12 reps
-
5
Belt Squat
3
1-6 reps
-
6
Belt Squat
3
3-5 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
9
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Around The World
3
12 reps
-
3
Seated Front Raise
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Y Raise
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Partial Lateral Raise (Cable)
3
12-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
10
Skull Crusher (Dumbbell)
3
12-15 reps
-
11
Face Pull
3
8-12 reps
-
12
Skull Crusher (Barbell)
3
8-12 reps
-
13
Dips Between Chairs
3
12+ reps
-
14
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
1-6 reps
-
3
Incline Bench Press (Smith Machine)
2
2
2
12 reps
6 reps
15 reps
-
-
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
6
Chest Fly (Cable)
3
6-8 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Deadlift (Barbell)
3
1-6 reps
-
5
Bent Over Row (Barbell)
3
3-6 reps
-
6
Single Arm Row (Dumbbell)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
9
Bicep Curl (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
-
2
Military Press (Barbell)
3
1-6 reps
-
3
Behind-the-Neck Push Press
3
1-6 reps
-
4
Behind-the-Neck Press (Barbell)
3
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4-8 reps
-
9
Skull Crusher (Dumbbell)
3
6-8 reps
-
10
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Standing Calf Raise
4
30 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Hip Thrust (Machine)
3
12+ reps
-
6
Reverse Lunge (Dumbbell)
3
12 reps
-
7
Hack Squat
3
12-15 reps
-
8
Hamstring Curl
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
-
2
Pec Fly (Dumbbell)
3
12-15 reps
-
3
Push Up (Incline)
3
12+ reps
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Incline Fly Press (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
10-12 reps
-
7
Single Arm Push Press (Dumbbell)
3
12 reps
-
8
Incline Chest Fly (Dumbbell)
3
12 reps
-
9
Incline Bench Press (Dumbbell)
4
12 reps
-
10
Barrel Press (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
12
Deficit Push Up
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
6-12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
T-Bar Row
3
12-15 reps
-
6
Bent Over Row (Barbell)
3
10-12 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Straight Arm Pulldown
3
12-15 reps
-
9
Lat Pulldown (Close Grip)
3
12-15 reps
-
10
Bicep Curl (Dumbbell)
3
12-15 reps
-
11
Preacher Curl (Machine)
3
10-12 reps
-
12
Bicep Curl (Dumbbell)
3
10-12 reps
-
13
Bicep Curl (Dumbbell)
3
10-12 reps
-
14
Bicep Curl (Cable)
3
10-12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
2
Hip Abductor (Machine)
3 Sets
12-20 Reps
-
3
Standing Calf Raise
4 Sets
30 Reps
-
4
Belt Squat
3 Sets
8-12 Reps
-
5
Belt Squat
3 Sets
1-6 Reps
-
6
Belt Squat
3 Sets
3-5 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
9
Leg Extension
3 Sets
8-10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
1-6 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
2 Sets
12 Reps
6 Reps
15 Reps
-
-
-
4
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
-
6
Chest Fly (Cable)
3 Sets
6-8 Reps
-
7
Dip (Weighted)
3 Sets
AMRAP
-
Day 4
1
Military Press (Barbell)
3 Sets
8-12 Reps
-
2
Military Press (Barbell)
3 Sets
1-6 Reps
-
3
Behind-the-Neck Push Press
3 Sets
1-6 Reps
-
4
Behind-the-Neck Press (Barbell)
3 Sets
6-8 Reps
-
5
Shrug (Barbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
-
8
Close Grip Bench Press (Smith Machine)
3 Sets
4-8 Reps
-
9
Skull Crusher (Dumbbell)
3 Sets
6-8 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4
Deadlift (Barbell)
3 Sets
1-6 Reps
-
5
Bent Over Row (Barbell)
3 Sets
3-6 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
6-8 Reps
-
8
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
9
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
Day 5
1
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
2
Standing Calf Raise
4 Sets
30 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Single Leg Hip Thrust
3 Sets
12 Reps
-
5
Hip Thrust (Machine)
3 Sets
12+ Reps
-
6
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
7
Hack Squat
3 Sets
12-15 Reps
-
8
Hamstring Curl
3 Sets
15 Reps
-
Day 6
1
Incline Chest Press (Machine)
3 Sets
12-15 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
-
3
Push Up (Incline)
3 Sets
12+ Reps
-
4
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
5
Incline Fly Press (Dumbbell)
3 Sets
12-15 Reps
-
6
Pec Deck (Machine)
3 Sets
10-12 Reps
-
7
Single Arm Push Press (Dumbbell)
3 Sets
12 Reps
-
8
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
9
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
10
Barrel Press (Dumbbell)
3 Sets
12 Reps
-
11
Dip (Bodyweight)
3 Sets
12 Reps
-
12
Deficit Push Up
3 Sets
12 Reps
-
Day 7
1A
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
6-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
5
T-Bar Row
3 Sets
12-15 Reps
-
6
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
7
Lat Pulldown
3 Sets
12-15 Reps
-
8
Straight Arm Pulldown
3 Sets
12-15 Reps
-
9
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
-
10
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
11
Preacher Curl (Machine)
3 Sets
10-12 Reps
-
12
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
13
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
14
Bicep Curl (Cable)
3 Sets
10-12 Reps
-