Zacks 1st program.

by Miguel D.

1 athletes joined

Program Description

transitioning you into failure training

Program Overview

Level
Novice
Goal
Athletics, Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Oct 18, 2025 03:42
Last Edited
Oct 19, 2025 08:27

Muscle Engagement

Front

Back

MuscleSet

Triceps

19.9%

Front Delts

14%

Chest

12%

Quadriceps

11.2%

Middle Delts

10.1%

Hamstrings

7%

Glutes

6.2%

Lats

4.2%

Upper Back

3.4%

Abs

3.1%

Calves

2.8%

Adductors

2.5%

Biceps

1.7%

Cardio

1.4%

Lower Back

0.6%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Push Up (Incline)

3

15 reps

-

2

Decline Bench Press (Dumbbell)

1

1

1

1

15-

10-12 reps

8-10 reps

4-6 reps

RPE 6

RPE 7.5

RPE 8

RPE 9

3

Overhead Tricep Extension (Dumbbell)

1

1

1

18-20 reps

10-12 reps

6-8 reps

RPE 6.5

RPE 8

RPE 9.5

4A

Seated Overhead Press (Dumbbell)

2

1

12+ reps

12+ reps

RPE 7

RPE 8

4B

Overhead Extension (Dumbbell)

3

12+ reps

RPE 8.5

5

Jammer Press

2

10-12 reps

RPE 7.5-9

Day 1

1

Platz Squat

1

1

1

15-20 reps

8-12 reps

6-8 reps

RPE 7

RPE 8.5

RPE 8.5

2

Split Squat (Smith Machine)

2

8-12 reps

RPE 7

3

Leg Extension

1

1

1

10-12 reps

8-10 reps

6-8 reps

RPE 8

RPE 8.5

RPE 8.5

4

Hamstring Curl

2

8-10 reps

RPE 8.5

5

Seated Calf Raise

2

0.75-1 mins

RPE 7.5

Day 2

1

Platz Squat

1

1

1

15-20 reps

8-12 reps

6-8 reps

RPE 7

RPE 8.5

RPE 8.5

2

Split Squat (Smith Machine)

2

8-12 reps

RPE 7

3

Leg Extension

1

1

1

10-12 reps

8-10 reps

6-8 reps

RPE 8

RPE 8.5

RPE 8.5

4

Hamstring Curl

2

8-10 reps

RPE 8.5

5

Seated Calf Raise

2

0.75-1 mins

RPE 7.5

Day 2

1

Push Up (Incline)

3

15 reps

-

2

Decline Bench Press (Dumbbell)

1

1

1

1

15-

10-12 reps

8-10 reps

4-6 reps

RPE 6

RPE 7.5

RPE 8

RPE 9

3

Overhead Tricep Extension (Dumbbell)

1

1

1

18-20 reps

10-12 reps

6-8 reps

RPE 6.5

RPE 8

RPE 9.5

4A

Seated Overhead Press (Dumbbell)

2

1

12+ reps

12+ reps

RPE 7

RPE 8

4B

Overhead Extension (Dumbbell)

3

12+ reps

RPE 8.5

5

Jammer Press

2

10-12 reps

RPE 7.5-9

Day 3

1

Plank With Alternating Dumbell Rows

1

1

1

1

15-20 reps

10-12 reps

8-10 reps

6-8 reps

RPE 6.5

RPE 7.5

RPE 8

RPE 8.5

2

Lat Pulldown (Neutral Grip)

1

1

1

10-12 reps

8-10 reps

6-8 reps

RPE 7

RPE 8

RPE 8.5

Day 3

1

Treadmill

1

15-30 mins

-

2

Battle Ropes

3

0.75 mins

-

3

Row Machine

1

20 mins

RPE 6.5

Day 4

1

Treadmill

1

15-30 mins

-

2

Battle Ropes

3

0.75 mins

-

3

Row Machine

1

20 mins

RPE 6.5

Day 4

1

Plank With Alternating Dumbell Rows

1

1

1

1

15-20 reps

10-12 reps

8-10 reps

6-8 reps

RPE 6.5

RPE 7.5

RPE 8

RPE 8.5

2

Lat Pulldown (Neutral Grip)

1

1

1

10-12 reps

8-10 reps

6-8 reps

RPE 7

RPE 8

RPE 8.5

Day 1

1

Push Up (Incline)

3 Sets

15 Reps

-

2

Decline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

15-

10-12 Reps

8-10 Reps

4-6 Reps

@6

@7.5

@8

@9

3

Overhead Tricep Extension (Dumbbell)

1 Set

1 Set

1 Set

18-20 Reps

10-12 Reps

6-8 Reps

@6.5

@8

@9.5

4A

Seated Overhead Press (Dumbbell)

2 Sets

1 Set

12+ Reps

12+ Reps

@7

@8

4B

Overhead Extension (Dumbbell)

3 Sets

12+ Reps

@8.5

5

Jammer Press

2 Sets

10-12 Reps

@7.5-9

Day 2

1

Platz Squat

1 Set

1 Set

1 Set

15-20 Reps

8-12 Reps

6-8 Reps

@7

@8.5

@8.5

2

Split Squat (Smith Machine)

2 Sets

8-12 Reps

@7

3

Leg Extension

1 Set

1 Set

1 Set

10-12 Reps

8-10 Reps

6-8 Reps

@8

@8.5

@8.5

4

Hamstring Curl

2 Sets

8-10 Reps

@8.5

5

Seated Calf Raise

2 Sets

0.75-1 mins

@7.5

Day 3

1

Plank With Alternating Dumbell Rows

1 Set

1 Set

1 Set

1 Set

15-20 Reps

10-12 Reps

8-10 Reps

6-8 Reps

@6.5

@7.5

@8

@8.5

2

Lat Pulldown (Neutral Grip)

1 Set

1 Set

1 Set

10-12 Reps

8-10 Reps

6-8 Reps

@7

@8

@8.5

Day 4

1

Treadmill

1 Set

15-30 mins

-

2

Battle Ropes

3 Sets

0.75 mins

-

3

Row Machine

1 Set

20 mins

@6.5