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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 24, 2025 10:15

Summary

Dive into Zack's 1st Program, a focused 2-week journey designed for dedicated lifters ready to elevate their strength and conditioning. With four training days each week, you'll engage in a balanced mix of push and leg workouts, incorporating bodyweight exercises, dumbbell lifts, and machine work to target key muscle groups. Expect to build muscle and endurance through carefully structured sets and reps, all while mastering your form. This program is perfect for anyone looking to challenge themselves and achieve tangible results in just two weeks!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.8%
Front Delts
14.9%
Chest
8.9%
Middle Delts
8.9%
Quadriceps
7.9%
Upper Back
6.9%
Hamstrings
6.9%
Glutes
5.9%
Biceps
5.4%
Lats
3%
Abs
2.5%
Lower Back
2.5%
Rear Delts
2.3%
Calves
2%
Forearms
1.7%
Adductors
1.5%
Cardio
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
3
Pulldown Biceps Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Curl (Barbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Face Pull
1
1
10 reps
10 reps
RPE 8.5
RPE 9
6
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-30 mins
-
2
Battle Ropes
3
0.75 mins
-
3
Row Machine
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-30 mins
-
2
Battle Ropes
3
0.75 mins
-
3
Row Machine
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 2 Weeks
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 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
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
3
Pulldown Biceps Curl
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@7
@8
@8.5
4
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@7
@8
@8.5
5
Face Pull
1 Set
1 Set
10 Reps
10 Reps
@8.5
@9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
@8
@9