Zack pplul
Yo
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 4 | 10 reps |
| 2 | Lat Pulldown | 3 | 12 reps |
| 3 | Seated Row (Cable) | 4 | 15 reps |
| 4 | Reverse Pec Deck | 3 | 12 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 8 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Pec Deck (Machine) | 3 | 12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 5 | Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps |
| 2 | Deadlift (Barbell) | 3 | 10 reps |
| 3 | Walking Lunge (Dumbbell) | 2 | 20 reps |
| 4 | Leg Curl | 3 | 12 reps |
| 5 | Calf Raise (Leg Press) | 4 | 15 reps |
| 6 | Decline Sit Up (Weighted) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Assisted) | 3 | 12 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 12 reps |
| 4 | Chest Press (Machine) | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 6 | Hammer Curl | 3 | 12 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 2 | Leg Press | 4 | 10 reps |
| 3 | Lying Leg Curl | 3 | 12 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Seated Calf Raise | 4 | 15 reps |
| 6 | Leg Raise (Captain's Chair) | 3 | 15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zack pplul is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.
Zack pplul 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zack pplul 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.
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