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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
    Jun 18, 2025 09:28

Summary

Unleash your potential with the ZBBG2 - 2 Zesty 2 Balls program, a dynamic 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a blend of compound and isolation movements, targeting key muscle groups for balanced strength development. With exercises like the Barbell Squat and Long Pause Bench Press, you'll build power and endurance while refining your technique. Get ready to elevate your workout game and achieve your fitness goals with this comprehensive full-gym program!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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