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Zack pplul

by Zack Batey
3 athletes joined

Program Description

Yo

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 06, 2024 01:38
  • Last Edited
    Jun 17, 2025 01:15
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
4 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
4 Sets
15 Reps
-
4
Reverse Pec Deck
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
4 Sets
15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
Day 4
1
Chin-Up (Assisted)
3 Sets
12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-