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ZBBG2 - 2 zesty 2 balls

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Program Description

12 zesty weeks of linear horsepower

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 03:01
  • Last Edited
    May 05, 2025 07:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
82%
69%
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Hamstring Curl
3
12-15 reps
RPE 7
4
Preacher Curl (Barbell)
3
12-15 reps
RPE 7
5
French Press
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
84%
71%
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
3
Hamstring Curl
3
12-15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12-15 reps
RPE 8
5
French Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
86%
73%
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
3
Hamstring Curl
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
5
French Press
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
7 reps
80%
69%
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7
3
Hamstring Curl
2
12-15 reps
RPE 7
4
Preacher Curl (Barbell)
2
12-15 reps
RPE 7
5
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
84%
76%
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 7
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
5
French Press
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
86%
78%
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Hamstring Curl
3
10-12 reps
RPE 8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 8
5
French Press
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
88%
80%
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Hamstring Curl
3
10-12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
French Press
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
82%
76%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Preacher Curl (Barbell)
2
10-12 reps
RPE 7
5
French Press
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
86%
82%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
3
Hamstring Curl
3
8-10 reps
RPE 7
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 7
5
French Press
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
89%
84%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
92%
86%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Hamstring Curl
3
8-10 reps
RPE 9
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
5
French Press
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 7
5
French Press
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
6 reps
67%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 7
3
T-Bar Row
3
10-12 reps
RPE 7
4
Lat Pulldown
3
14-18 reps
RPE 7
5
Viking Press
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
6 reps
69%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
T-Bar Row
3
10-12 reps
RPE 8
4
Lat Pulldown
3
14-18 reps
RPE 8
5
Viking Press
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
6 reps
71%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Lat Pulldown
3
14-18 reps
RPE 9
5
Viking Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
5 reps
67%
2
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7
3
T-Bar Row
2
10-12 reps
RPE 7
4
Lat Pulldown
2
14-18 reps
RPE 7
5
Viking Press
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
5 reps
69%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
T-Bar Row
3
8-10 reps
RPE 7
4
Lat Pulldown
3
12-15 reps
RPE 7
5
Viking Press
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
5 reps
71%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
T-Bar Row
3
8-10 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Viking Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
5 reps
73%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
T-Bar Row
3
8-10 reps
RPE 9
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Viking Press
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
4 reps
69%
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7
3
T-Bar Row
2
8-10 reps
RPE 7
4
Lat Pulldown
2
12-15 reps
RPE 7
5
Viking Press
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
4 reps
71%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
T-Bar Row
3
6-8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Viking Press
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
4 reps
73%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Viking Press
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
T-Bar Row
3
6-8 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Viking Press
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
3 reps
71%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
T-Bar Row
2
6-8 reps
RPE 7
4
Lat Pulldown
2
10-12 reps
RPE 7
5
Viking Press
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
8 reps
82%
69%
2
Leg Press
3
12-15 reps
RPE 7
3
Leg Extension
3
15-20 reps
RPE 7
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
Bicep Curl (Cable)
3
12-15 reps
RPE 7
6
Lateral Raise (Cable)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
8 reps
84%
71%
2
Leg Press
3
12-15 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
8 reps
86%
73%
2
Leg Press
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
7 reps
80%
69%
2
Leg Press
2
12-15 reps
RPE 7
3
Leg Extension
2
15-20 reps
RPE 7
4
Tricep Extension (Cable)
2
12-15 reps
RPE 7
5
Bicep Curl (Cable)
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
84%
76%
2
Leg Press
3
10-12 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Tricep Extension (Cable)
3
10-12 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
Lateral Raise (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
86%
78%
2
Leg Press
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
88%
80%
2
Leg Press
3
10-12 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
82%
76%
2
Leg Press
2
10-12 reps
RPE 7
3
Leg Extension
2
12-15 reps
RPE 7
4
Tricep Extension (Cable)
2
10-12 reps
RPE 7
5
Bicep Curl (Cable)
2
10-12 reps
RPE 7
6
Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
86%
82%
2
Leg Press
3
8-10 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 7
4
Tricep Extension (Cable)
3
8-10 reps
RPE 7
5
Bicep Curl (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Cable)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
89%
84%
2
Leg Press
3
8-10 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Cable)
3
8-10 reps
RPE 8
6
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
92%
86%
2
Leg Press
3
8-10 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Tricep Extension (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Cable)
3
8-10 reps
RPE 9
6
Lateral Raise (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Leg Press
2
8-10 reps
RPE 7
3
Leg Extension
2
10-12 reps
RPE 7
4
Tricep Extension (Cable)
2
8-10 reps
RPE 7
5
Bicep Curl (Cable)
2
8-10 reps
RPE 7
6
Lateral Raise (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
84%
71%
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Seated Row (Cable)
3
12-15 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Reverse Pec Deck
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
86%
73%
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
88%
75%
2
Chest Fly (Cable)
3
12-15 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Reverse Pec Deck
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
7 reps
82%
71%
2
Chest Fly (Cable)
2
12-15 reps
RPE 7
3
Seated Row (Cable)
2
12-15 reps
RPE 7
4
Lat Pulldown
2
10-12 reps
RPE 7
5
Reverse Pec Deck
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
86%
78%
2
Chest Fly (Cable)
3
10-12 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Lat Pulldown
3
8-10 reps
RPE 7
5
Reverse Pec Deck
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
88%
80%
2
Chest Fly (Cable)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
90%
82%
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
84%
78%
2
Chest Fly (Cable)
2
10-12 reps
RPE 7
3
Seated Row (Cable)
2
10-12 reps
RPE 7
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
89%
84%
2
Chest Fly (Cable)
3
8-10 reps
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
6-8 reps
RPE 7
5
Reverse Pec Deck
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
92%
86%
2
Chest Fly (Cable)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
88%
2
Chest Fly (Cable)
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown
3
6-8 reps
RPE 9
5
Reverse Pec Deck
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
82%
2
Chest Fly (Cable)
2
8-10 reps
RPE 7
3
Seated Row (Cable)
2
8-10 reps
RPE 7
4
Lat Pulldown
2
6-8 reps
RPE 7
5
Reverse Pec Deck
2
10-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
82%
69%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@7
3
Hamstring Curl
3 Sets
12-15 Reps
@7
4
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@7
5
French Press
3 Sets
12-15 Reps
@7
Day 2
1
Long Pause Bench Press
4 Sets
6 Reps
67%
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
3
T-Bar Row
3 Sets
10-12 Reps
@7
4
Lat Pulldown
3 Sets
14-18 Reps
@7
5
Viking Press
3 Sets
12-15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
84%
71%
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
3
Seated Row (Cable)
3 Sets
12-15 Reps
@7
4
Lat Pulldown
3 Sets
10-12 Reps
@7
5
Reverse Pec Deck
3 Sets
15-20 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
82%
69%
2
Leg Press
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15-20 Reps
@7
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7