Z world

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!

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Week 1

Week 2

Hip Adductor (Machine)

Hip Abductor (Machine)

Standing Calf Raise

Belt Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg (strength)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Chest (strength)

Military Press (Barbell)

Behind-the-Neck Push Press

Behind-the-Neck Press (Barbell)

Shrug (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Close Grip Bench Press (Smith Machine)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Shoulder & tricep (strength)

Pull-Up (Bodyweight)

Deadlift (Barbell)

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

Bicep Curl (Cable)

Back & Bicep(strength)

Hack Squat

Single Leg Hip Thrust

Hip Thrust (Machine)

Reverse Lunge (Dumbbell)

Hamstring Curl

Leg (hypertrophy)

Incline Chest Press (Machine)

Pec Fly (Dumbbell)

Push Up (Incline)

Incline Bench Press (Barbell)

Incline Fly Press (Dumbbell)

Pec Deck (Machine)

Single Arm Push Press (Dumbbell)

Incline Bench Press (Dumbbell)

Barrel Press (Dumbbell)

Dip (Bodyweight)

Deficit Push Up

Chest (hypertrophy)

Lat Pulldown (Single Arm)

T-Bar Row

Lat Pulldown

Straight Arm Pulldown

Lat Pulldown (Close Grip)

Bicep Curl (Dumbbell)

Preacher Curl (Machine)

Back & Bicep( hypertrophy)

Shoulder Press (Machine)

Around The World

Seated Front Raise

Front Raise

Y Raise

Partial Lateral Raise (Cable)

Single Arm Rear Delt Cable Fly

Shrug (Dumbbell)

Face Pull

Skull Crusher (Barbell)

Dips Between Chairs

Single Arm Tricep Extension (Cable)

Shoulder & tricep (hypertrophy

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