Zac-Brody-mashup
Unleash your strength and sculpt your physique with this dynamic 18-week journey—where power meets precision for real athletic gains.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 5 reps |
| 1 | 50 reps | ||
| 2 | Incline Fly Press (Dumbbell) | 3 | 5 reps |
| 3 | Goblet Squat | 5 | 8 reps |
| 4 | Sled Push | 3 | 1 rep |
| 5 | Sled Pull | 3 | 1 rep |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps |
| 2 | Jump Squat | 3 | 5 reps |
| 3 | Lat Pulldown | 4 | 8 reps |
| 4 | Bicep Curl (Cable) | 3 | 12 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 6 | Seated Hamstring Curl | 5 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 5 | 5 reps |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 8 reps |
| 3 | Reverse Hyperextension | 3 | 12 reps |
| 4 | Landmine Twist | 4 | 8 reps |
| 5 | Russian Twist (Dumbbell) | 4 | 8 reps |
| 6 | Tricep Extension (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Pull | 3 | 5 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 4 reps |
| 3 | Overhead Press (Barbell) | 5 | 5 reps |
| 4 | Seated Row (Cable) | 3 | 8 reps |
| 5 | Farmer's Walk (Weighted) | 3 | 1 rep |
| 6 | Kettlebell Clean | 3 | 1 rep |
| 7 | Around The World | 3 | 1 rep |
| 8 | Face Pull | 3 | 12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zac-Brody-mashup is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Zac-Brody-mashup is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zac-Brody-mashup 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
