IntermediateFree

Zodd Program (Upper Lower)

Snow· Dec 2024

5athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

60 min

Want to look like a freak of nature, AKA Nosferatu Zodd? Look no further. Program breakdown: 5x per week: Upper, Lower, Upper, Lower, Arms/Shoulders The program is the same throughout the 6 weeks to ensure easy tracking for progressive overload. Progression Scheme: It is important that you focus on adding weights as the primary driver of progression, although this program will serve as a double progression scheme in which you have a rep range (e.g. 8-12), and you must not add weight to your sets until you have achieved the top end of the rep range. Personally, I will add weight to set 1 if I reach 12 reps, but then use the same weight for set 2 as last week until I reach the 12 reps. It is also important to not neglect ab and calf work to emulate Zodd's tree trunk legs and bulging core. Most importantly, listen to your body and do not force yourself to perform all sets if you are a beginner/novice, as progression will occur with less volume for such individuals. This program places heavy emphasis on arms, so if you have a spider physique, feel free to give this a go. All feedback is welcome as this program is my first, but please bear in mind that this is targeted towards myself and my goals/lacking areas. I wish you good gains!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12%

Biceps

10.7%

Upper Back

9.7%

Front Delts

7.9%

Hamstrings

7.9%

Quadriceps

7.3%

Abs

7.1%

Chest

6.8%

Lats

6.8%

Glutes

6.3%

Middle Delts

4.2%

Forearms

3.9%

Calves

3.1%

Rear Delts

3.1%

Lower Back

1.6%

Adductors

0.8%

Abductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bicep Curl (EZ Bar)	3	6–10 reps	@10
2	Larsen Press (Barbell)	3	6–8 reps	@9
Superset
3A	V-Handle Tricep Pushdown (Cable)	2	10–12 reps	@10
3B	Hammer Curl (Cable)	2	10–12 reps	@10
4	French Press	3	8–12 reps	@10
5	Chest Supported Row (Machine)	3	8–12 reps	@10
Superset
6A	Dip (Bodyweight)	2	AMRAP	@10
6B	Chin-Up (Bodyweight)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	5–8 reps	@8
2	Leg Press (45 Degrees)	3	8–12 reps	@10
Superset
3A	Seated Hamstring Curl	3	8–12 reps	@10
3B	Standing Calf Raise	3	10–15 reps	@10
4	Shrug (Barbell)	3	10–15 reps	@10
5	Hanging Knee Raise	3	AMRAP	@10
6	Decline Crunch (Weighted)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Neutral Grip, Weighted)	2	6–10 reps	@10
2	Lat Pulldown (Neutral Grip)	1	8–12 reps	@10
3	Incline Chest Press (Machine)	4	6–10 reps	@10
Superset
4A	Bicep Curl (Dumbbell)	4	8–12 reps	@10
4B	French Press	3	8–12 reps	@10
4C	Lateral Raise (Dumbbell)	3	10–15 reps	@10
5	Seated Row (Cable)	3	8–10 reps	@10
6	Rear Delt Fly (Machine)	3	10–12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Romanian Deadlift (Barbell)	3	6–8 reps	@9
1B	Standing Calf Raise	3	10–15 reps	@10
2	Hack Squat	3	8–12 reps	@10
3	Power Shrug	3	8–12 reps	@10
4	Leg Extension	2	8–10 reps	@10
5	Hanging Knee Raise	2	AMRAP	@10
6	Decline Crunch (Weighted)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Preacher Curl (EZ Bar)	2	6–10 reps	@10
2	Chest Fly (Machine)	2	8–12 reps	@10
3	Dumbbell Bench Pullover	2	8–12 reps	@10
Superset
4A	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@10
4B	Incline Curl (Dumbbell)	2	8–12 reps	@10
Superset
5A	V-Handle Tricep Pushdown (Cable)	2	10–12 reps	@10
5B	Hammer Curl (Cable)	2	10–12 reps	@10
5C	Lateral Raise (Cable)	3	10–12 reps	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Zodd Program (Upper Lower) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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 Program (Upper Lower) 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Zodd Program (Upper Lower) 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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