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ZCTP

by Zubaida Adam

Program Description

**ZCTP** is an 8-week bodybuilding program designed to sculpt and strengthen your physique through a structured approach. With 24 training sessions spread across the weeks, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a full gym setup for optimal results. Each session lasts around 50 minutes, making it manageable for those with busy schedules while still delivering effective muscle-building workouts. Whether you're a novice or an intermediate lifter, this program will guide you in achieving your fitness goals with confidence and consistency.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 11, 2025 02:33
  • Last Edited
    Jul 11, 2025 07:51

Summary

Unlock your strength potential with the ZCTP program, a focused 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a full gym setup to maximize your gains. Each session is crafted to challenge your muscles with targeted exercises, ensuring you build strength and enhance your physique effectively. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
Chest Supported Row (Machine)
2
6 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@10
2
Leg Extension
2 Sets
6 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
@10
4
Seated Hamstring Curl
2 Sets
6 Reps
@10