Zodd Zerker
Discover the love of bloodshed and death, Zodd crushed his foes one by one and became a feared warlord.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 3 | 3–5 reps | @9 |
| 2 | Pullover (Dumbbell) | 3 | 6–12 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–12 reps | @10 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 6–12 reps | @10 |
| 5 | Behind-the-Neck Press (Barbell) | 3 | 6–10 reps | @9 |
| 6 | Upright Row (Barbell) | 3 | 10–15 reps | @10 |
| 7 | Bicep Curl (Barbell) | 2 | 6–12 reps | @10 |
| 8 | French Press | 2 | 10–15 reps | @10 |
| 9 | Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| 10 | Pinwheel Curl | 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 6–12 reps | @10 |
| 2 | Chin-Up (Weighted) | 3 | 3–5 reps | @9 |
| 3 | Bench Press (Close Grip) | 3 | 6–10 reps | @9 |
| 4 | Snatch grip power Shrug | 3 | 8–15 reps | @10 |
| 5 | Overhead Press (Barbell) | 3 | 6–10 reps | @10 |
| 6 | Kroc Row | 3 | 8–12 reps | @10 |
| 7 | Seated Row (Cable) | 3 | 6–12 reps | @10 |
| 8 | Incline Skull Crusher (EZ-Bar) | 2 | 8–12 reps | @10 |
| 9 | Preacher Curl (Barbell) | 2 | 6–12 reps | @10 |
| 10 | Chest Fly (Dumbbell) | 2 | 0 reps | — |
| 11 | Lu Raise | 2 | 10–20 reps | @10 |
| 12 | Incline Hammer Curl (Dumbbell) | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch Grip Romanian Deadlift | 3 | 6–12 reps | @9 |
| 2 | Bulgarian Split Squat (Smith) | 3 | 6–12 reps | @10 |
| 3 | V-Squat | 3 | 6–12 reps | @10 |
| 4 | Hip Thrust (Machine) | 3 | 6–12 reps | @10 |
| 5 | Seated Calf Raise | 3 | 15–20 reps | @10 |
| 6 | Kneeling Leg Curl | 3 | 6–15 reps | @10 |
| 7 | Hanging Knee Raise | 2 | 10–20 reps | @10 |
| 8 | Reverse Wrist Curl (Barbell) | 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 5–10 reps | @9 |
| 2 | Good Morning | 3 | 6–12 reps | @10 |
| 3 | Leg Press | 3 | 10–15 reps | @10 |
| 4 | Calf Raise (Leg Press) | 3 | 10–20 reps | @10 |
| 5 | Leg Extension Single Pad | 3 | 10–15 reps | @10 |
| 6 | Nordic Curl | 3 | 5–10 reps | @10 |
| 7 | Hyperextension | 2 | 8–12 reps | @9 |
| 8 | Cable Crunch | 2 | 10–20 reps | @10 |
| 9 | Wrist Curls | 2 | 10–20 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zodd Zerker is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.
Zodd Zerker is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zodd Zerker 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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