logo
BoostcampPNG

Zidane Program

by danial
2 athletes joined

Program Description

Get zidane big and strong and sexy

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 05, 2024 12:11
  • Last Edited
    Jun 18, 2025 09:37

Summary

The Zidane Program is a dynamic 12-week bodyweight training plan designed for those looking to build strength and endurance at home. With three sessions per week, you'll engage in a variety of exercises like push-ups, squats, and pull-ups, focusing on high-rep sets to maximize your gains. Each workout emphasizes core stability and functional movements, ensuring a comprehensive approach to fitness. Get ready to push your limits and see real progress as you commit to this empowering journey!
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
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 8-9
2
Squat (Bodyweight)
3
AMRAP
RPE 8-9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-9
4
Plank
1
AMRAP
RPE 10
5
Dips Between Chairs
3
AMRAP
RPE 8-9
6
V-Up
3
AMRAP
RPE 10
7
Sprint
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
AMRAP
@8-9
2
Squat (Bodyweight)
3 Sets
AMRAP
@8-9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8-9
4
Plank
1 Set
AMRAP
@10
5
Dips Between Chairs
3 Sets
AMRAP
@8-9
6
V-Up
3 Sets
AMRAP
@10
7
Sprint
3 Sets
AMRAP
@10
Day 2
1
Push Up
3 Sets
AMRAP
@8-9
2
Squat (Bodyweight)
3 Sets
AMRAP
@8-9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8-9
4
Plank
1 Set
AMRAP
@10
5
Dips Between Chairs
3 Sets
AMRAP
@8-9
6
V-Up
3 Sets
AMRAP
@10
7
Sprint
3 Sets
AMRAP
@10
Day 3
1
Push Up
3 Sets
AMRAP
@8-9
2
Squat (Bodyweight)
3 Sets
AMRAP
@8-9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8-9
4
Plank
1 Set
AMRAP
@10
5
Dips Between Chairs
3 Sets
AMRAP
@8-9
6
V-Up
3 Sets
AMRAP
@10
7
Sprint
3 Sets
AMRAP
@10