Bodybuilding Program Z
Intermediate level bodybuilding program using an upper/lower split with an arm day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seal Row | 3 | 6–10 reps |
| 2 | Bench Press (Barbell) | 3 | 4–8 reps |
| Superset | |||
| 3A | Pull-Up (Weighted) | 3 | 6–10 reps |
| 3B | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Hammer Curl | 3 | 6–10 reps |
| 4B | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| Superset | |||
| 5A | Decline Crunch | 3 | 8–12 reps |
| 5B | Neck Curl | 3 | 12–15 reps |
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| 6B | Incline Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 4–8 reps |
| 2 | Back Extension (Weighted) | 3 | 8–12 reps |
| Superset | |||
| 3A | Standing Calf Raise | 3 | 12–15 reps |
| 3B | Decline Crunch | 3 | 8–12 reps |
| 3C | Neck Extension | 3 | 12–15 reps |
| 4 | Lying Leg Curl | 3 | 8–12 reps |
| 5 | Hip Adductor (Machine) | 3 | 8–12 reps |
| 6 | Leg Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 3 | 4–6 reps |
| 1B | Chin-Up (Weighted) | 3 | 6–10 reps |
| Superset | |||
| 2A | Larsen Press (Barbell) | 3 | 4–8 reps |
| 2B | Powell Raise | 3 | 8–12 reps |
| Superset | |||
| 3A | Incline Fly Press (Dumbbell) | 3 | 6–10 reps |
| 3B | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Hammer Curl | 3 | 6–10 reps |
| 4B | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| Superset | |||
| 5A | Decline Crunch | 3 | 8–12 reps |
| 5B | Neck Curl | 3 | 12–15 reps |
| Superset | |||
| 6A | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| 6B | Incline Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Squat (Smith Machine) | 3 | 6–10 reps |
| Superset | |||
| 3A | Standing Calf Raise | 3 | 12–15 reps |
| 3B | Decline Crunch | 3 | 8–12 reps |
| 3C | Neck Extension | 3 | 12–15 reps |
| 4 | Lying Leg Curl | 3 | 8–12 reps |
| 5 | Hip Adductor (Machine) | 3 | 8–12 reps |
| 6 | Leg Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 6–10 reps |
| 1B | Wide Grip Pull-Up | 3 | AMRAP |
| Superset | |||
| 2A | JM Press | 3 | 8–12 reps |
| 2B | Upright Row (Barbell) | 3 | 12–15 reps |
| Superset | |||
| 3A | Preacher Curl (Barbell) | 3 | 6–10 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| Superset | |||
| 4A | Decline Crunch | 3 | 8–12 reps |
| 4B | Face Pull | 3 | 12–15 reps |
| Superset | |||
| 5A | Spider Curl | 3 | 12–15 reps |
| 5B | Skull Crusher | 3 | 8–12 reps |
| Superset | |||
| 6A | Reverse Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| 6B | Gripper | 3 | 8–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodybuilding Program Z is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 120 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.
Bodybuilding Program Z is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding Program Z 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.
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