IntermediateFree

ZCTP

Transform your physique in just 8 weeks with ZCTP—24 focused sessions that sculpt and define your body like never before.

Zubaida Adam· Jul 2025

Free on iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

50 min

**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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

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

Muscle engagement

Front

Back

Hamstrings

12.6%

Triceps

10.7%

Quadriceps

10.7%

Middle Delts

9.7%

Front Delts

9.7%

Lats

8.7%

Biceps

7.8%

Upper Back

7.8%

Glutes

6.8%

Chest

4.9%

Lower Back

3.9%

Abs

2.9%

Adductors

1.9%

Rear Delts

Forearms

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	6 reps	@10
2	Seated Shoulder Press (Dumbbell)	2	6 reps	@10
3	Lateral Raise (Dumbbell)	2	6 reps	@10
4	Tricep Pushdown (Cable)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	6 reps	@10
2	Chest Supported Row (Machine)	2	6 reps	@10
3	Preacher Curl (Dumbbell)	2	6 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	6 reps	@10
2	Leg Extension	2	6 reps	@10
3	Romanian Deadlift (Dumbbell)	2	6 reps	@10
4	Seated Hamstring Curl	2	6 reps	@10

Weeks 2–8 are in the app

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

Common questions

Yes, ZCTP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 50 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.

ZCTP is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

ZCTP 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android