ZODD Training Program (Lower Volume)
Get the physique of Nosferatu Zodd. This is the same program shown on Natural Hypertrophy's channel.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Farmer's Walk (Weighted) | 3 | 30 reps |
| 1B | Bicep Curl (Cable) | 3 | 10–12 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 3 | 6–12 reps |
| 2B | Bent Over Lateral Raises | 3 | 10–15 reps |
| 2C | Tricep Extension (Cable) | 3 | 8–14 reps |
| Superset | |||
| 3A | Seated Row (Cable) | 3 | 10–15 reps |
| 3B | Hammer Curl (Dumbbell) | 3 | 12–15 reps |
| 3C | Windshield Wipers | 3 | AMRAP |
| 4 | Neck Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Calf Raise | 4 | 15–20 reps |
| 1B | Squat (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Lat Pulldown | 3 | 10–15 reps |
| 2B | Hyperextension | 3 | 15–20 reps |
| Superset | |||
| 3A | Gripper | 3 | AMRAP |
| 3B | Split Squat (Dumbbell) | 3 | 10–15 reps |
| 3C | Hip Thrust (Barbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Face Pull | 3 | 15–20 reps |
| 1B | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Skull Crusher (Dumbbell) | 4 | 6–12 reps |
| 2B | Chin-Up (Weighted) | 4 | 8–12 reps |
| Superset | |||
| 3A | Hanging Leg Raise | 3 | AMRAP |
| 3B | Upright Row (Barbell) | 3 | 10–12 reps |
| 3C | Chest Fly (Dumbbell) | 3 | 8–20 reps |
| 4 | Neck Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Standing Calf Raise | 3 | 10–15 reps |
| 1B | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Towel Grip | 3 | 15–30 min |
| 2B | Glute-Ham Raise | 3 | 10–12 reps |
| 2C | Hang Clean | 3 | 8–10 reps |
| Superset | |||
| 3A | Gripper | 3 | AMRAP |
| 3B | Shrug (Barbell) | 3 | 12–15 reps |
| 3C | Hack Squat | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pendlay Row | 3 | 8–12 reps |
| 1B | Dip (Weighted) | 3 | 6–10 reps |
| Superset | |||
| 2A | Lu Raise | 3 | 12–15 reps |
| 2B | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 2C | Bicep Curl (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 3A | Decline Sit Up (Bodyweight) | 3 | AMRAP |
| 3B | Reverse Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 3C | Pinwheel Curl | 3 | 8–12 reps |
| 4 | Neck Curl | 2 | 15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ZODD Training Program (Lower Volume) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
ZODD Training Program (Lower Volume) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ZODD Training Program (Lower Volume) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
