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Based Zionist Chad

by I F.

Program Description

To become a jacked and aesthetic disciple of Yeshua and mog the actual crap out of the replacement theologists, antisemites, and pedophiles.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jan 21, 2026 09:23
  • Last Edited
    Jan 23, 2026 01:46
Muscle Engagement
Front
Back
MuscleSet
Abs
11.5%
Front Delts
9.9%
Lats
9.2%
Triceps
9.2%
Upper Back
7.7%
Chest
7.7%
Middle Delts
7.7%
Hamstrings
7.7%
Biceps
6.1%
Quadriceps
6.1%
Rear Delts
5.4%
Glutes
4.6%
Cardio
3.1%
Lower Back
2.3%
Forearms
1.5%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pullover (Dumbbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Lateral Raise (Cable)
3
-
7
Rear Delt Fly (Cable)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Tricep Extension (Cable)
2
-
10
Incline Curl (Dumbbell)
2
-
11
Hack Squat
2
-
12
Seated Hamstring Curl
2
-
13
Leg Extension
1
-
14
Romanian Deadlift (Dumbbell)
1
-
15
Hanging Leg Raise
4
-
16
Cardio
1
55-60 mins
-
17
Plank
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
55-60 mins
-
2
Plank
1
5 mins
-
3
Torah Study
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Pullover (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Lateral Raise (Cable)
3
-
7
Rear Delt Fly (Cable)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Tricep Extension (Cable)
2
-
10
Incline Curl (Dumbbell)
2
-
11
Hack Squat
2
-
12
Seated Hamstring Curl
2
-
13
Leg Extension
1
-
14
Romanian Deadlift (Dumbbell)
1
-
15
Hanging Leg Raise
4
-
16
Cardio
1
55-60 mins
-
17
Plank
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
55-60 mins
-
2
Plank
1
5 mins
-
3
Torah Study
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Pullover (Dumbbell)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Dumbbell)
2
-
6
Lateral Raise (Cable)
3
-
7
Rear Delt Fly (Cable)
2
-
8
Seated Shoulder Press (Dumbbell)
2
-
9
Tricep Extension (Cable)
2
-
10
Incline Curl (Dumbbell)
2
-
11
Hack Squat
2
-
12
Seated Hamstring Curl
2
-
13
Leg Extension
1
-
14
Romanian Deadlift (Dumbbell)
1
-
15
Hanging Leg Raise
4
-
16
Cardio
1
55-60 mins
-
17
Plank
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
55-60 mins
-
2
Plank
1
5 mins
-
3
Torah Study
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
AMRAP
-
2
Torah Study
1
AMRAP
-
Week 1
1 / 1 Weeks
Day 1
1
Wide Grip Pull-Up
1 Set
1 Set
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
-
-
8
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
-
-
9
Tricep Extension (Cable)
1 Set
1 Set
-
-
10
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
11
Hack Squat
1 Set
1 Set
-
-
12
Seated Hamstring Curl
1 Set
1 Set
-
-
13
Leg Extension
1 Set
-
14
Romanian Deadlift (Dumbbell)
1 Set
-
15
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
16
Cardio
1 Set
55-60 mins
-
17
Plank
1 Set
5 mins
-
Day 2
1
Cardio
1 Set
55-60 mins
-
2
Plank
1 Set
5 mins
-
3
Torah Study
1 Set
AMRAP
-
Day 3
1
Wide Grip Pull-Up
1 Set
1 Set
-
-
2
Pullover (Dumbbell)
1 Set
1 Set
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
-
-
8
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
-
-
9
Tricep Extension (Cable)
1 Set
1 Set
-
-
10
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
11
Hack Squat
1 Set
1 Set
-
-
12
Seated Hamstring Curl
1 Set
1 Set
-
-
13
Leg Extension
1 Set
-
14
Romanian Deadlift (Dumbbell)
1 Set
-
15
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
16
Cardio
1 Set
55-60 mins
-
17
Plank
1 Set
5 mins
-
Day 4
1
Cardio
1 Set
55-60 mins
-
2
Plank
1 Set
5 mins
-
3
Torah Study
1 Set
AMRAP
-
Day 5
1
Wide Grip Pull-Up
1 Set
1 Set
-
-
2
Pullover (Dumbbell)
1 Set
1 Set
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
-
-
8
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
-
-
9
Tricep Extension (Cable)
1 Set
1 Set
-
-
10
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
11
Hack Squat
1 Set
1 Set
-
-
12
Seated Hamstring Curl
1 Set
1 Set
-
-
13
Leg Extension
1 Set
-
14
Romanian Deadlift (Dumbbell)
1 Set
-
15
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
16
Cardio
1 Set
55-60 mins
-
17
Plank
1 Set
5 mins
-
Day 6
1
Cardio
1 Set
55-60 mins
-
2
Plank
1 Set
5 mins
-
3
Torah Study
1 Set
AMRAP
-
Day 7
1
Walk
1 Set
AMRAP
-
2
Torah Study
1 Set
AMRAP
-