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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Abs
13.5%
Chest
8.8%
Front Delts
8.8%
Quadriceps
8.8%
Lats
8.8%
Other
8.8%
Glutes
7.1%
Upper Back
7.1%
Hamstrings
5.3%
Adductors
3.5%
Biceps
3.5%
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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
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