5.0
(1 rating)
Program Description
**Z World** is a dynamic 2-week bodybuilding program designed to challenge your limits and elevate your strength. With 8 training sessions, each lasting around 90 minutes, you’ll engage in a variety of supersets targeting major muscle groups, ensuring balanced development. This intermediate-level program requires access to a full gym and focuses on hypertrophy, combining compound and isolation movements for maximum muscle growth. Get ready to transform your physique and push your boundaries!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout90 minutes
- CreatedFeb 08, 2026 02:03
- Last EditedFeb 08, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.1%
Triceps
12.5%
Chest
11.2%
Upper Back
9.5%
Biceps
7.6%
Glutes
6.9%
Quadriceps
6.8%
Lats
6.6%
Hamstrings
4.9%
Middle Delts
4.3%
Rear Delts
3%
Lower Back
3%
Abs
2.3%
Forearms
2%
Adductors
2%
Calves
1.8%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Standing Calf Raise
4
30 reps
-
4
Belt Squat
3
8-12 reps
-
5
Belt Squat
3
1-6 reps
-
6
Belt Squat (Paused)
3
3-5 reps
-
7
Romanian Deadlift (Barbell)
3
6-8 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
9
Leg Extension
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Plate Loaded)
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Lateral Raise Top Partials
3
12-15 reps
-
4A
Single Arm Rear Delt Cable Fly
3
12 reps
-
4B
Shrug (Barbell)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
-
5B
Z Twist
3
8-12 reps
-
6A
Seated Tricep Skullcrusher
3
8-12 reps
-
6B
Bench Dip
3
12+ reps
-
7
Rope Single Arm Tricep Extensions
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
-
2
Bench Press (Barbell)
3
1-6 reps
-
3
Wide-Grip Inclined Bench Press
2
1
2
1
12 reps
8 reps
15 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Pec Fly (Dumbbell)
3
6-8 reps
-
6
Chest Fly (Cable)
3
6-8 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12+ reps
-
2
Lateral Grip Pull Ups
3
12+ reps
-
3
Underhand Pull Ups
3
12+ reps
-
4
Deadlift (Barbell)
3
1-6 reps
-
5
Wide Grip Bent Over Row
3
3-6 reps
-
6
Single Arm Row (Dumbbell)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
9
Hammer Curl (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
-
2
Military Press (Barbell)
3
1-6 reps
-
3
Behind-the-Neck Push Press
3
1-6 reps
-
4
Bradford Press
3
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
8
Close Grip Incline Bench Press (Smith Machine)
3
4-8 reps
-
9
Skull Crusher (Dumbbell)
3
6-8 reps
-
10
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Standing Calf Raise
4
30 reps
-
3
Ballerina Squat
3
8-12 reps
-
4A
B Stance Hip Thrust
3
12 reps
-
4B
Hip Thrust (Machine)
3
12+ reps
-
5
Deficit Step Back Lunge
3
12 reps
-
6
Hack squat (Wide-Stance)
3
12-15 reps
-
7
Seated Hamstring Curl
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12-15 reps
-
1B
Pec Fly (Dumbbell)
3
12-15 reps
-
1C
Push Up (Incline)
3
12+ reps
-
2A
Bench Press (Wide Grip)
3
12-15 reps
-
2B
Low To High Dumbbell Flies
3
12-15 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Side Seated Chest Press
3
12 reps
-
4A
Incline Fly Press (Dumbbell)
3
12+ reps
-
4B
Incline Chest Press (Dumbbell)
3
12+ reps
-
4C
Close Grip Incline Chest Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Deficit Push Up
3
12+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Ups
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
T-Bar Row
3
12-15 reps
-
3B
Underhand Grip Deficit Row
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Rope Cable Pull Downs
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (Machine)
3
10-12 reps
-
6B
Plate Curl
3
10-12 reps
-
7A
Waiter Curl
3
10-12 reps
-
7B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
Week 1
1 / 2 Weeks
Day 7
1A
Pull-Up (Bodyweight)3 Sets
12+ Reps
-
1B
Lateral Grip Pull Ups3 Sets
12+ Reps
-
2A
Lat Pulldown (Single Arm)3 Sets
6-12 Reps
-
2B
Underhand Pull Ups3 Sets
12+ Reps
-
3A
T-Bar Row3 Sets
12-15 Reps
-
3B
Underhand Grip Deficit Row3 Sets
10-12 Reps
-
4A
Lat Pulldown3 Sets
12-15 Reps
-
4B
Rope Cable Pull Downs3 Sets
12-15 Reps
-
5A
Lat Pulldown (Close Grip)3 Sets
12-15 Reps
-
5B
Single Arm Twisting Curl3 Sets
12-15 Reps
-
6A
Preacher Curl (Machine)3 Sets
10-12 Reps
-
6B
Plate Curl3 Sets
10-12 Reps
-
7A
Waiter Curl3 Sets
10-12 Reps
-
7B
Reverse Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 6
1A
Chest Press (Machine)3 Sets
12-15 Reps
-
1B
Pec Fly (Dumbbell)3 Sets
12-15 Reps
-
1C
Push Up (Incline)3 Sets
12+ Reps
-
2A
Bench Press (Wide Grip)3 Sets
12-15 Reps
-
2B
Low To High Dumbbell Flies3 Sets
12-15 Reps
-
3A
Pec Deck (Machine)3 Sets
10-12 Reps
-
3B
Side Seated Chest Press3 Sets
12 Reps
-
4A
Incline Fly Press (Dumbbell)3 Sets
12+ Reps
-
4B
Incline Chest Press (Dumbbell)3 Sets
12+ Reps
-
4C
Close Grip Incline Chest Press (Dumbbell)3 Sets
12+ Reps
-
5A
Dip (Bodyweight)3 Sets
12+ Reps
-
5B
Deficit Push Up3 Sets
12+ Reps
-
Day 5
1
Hip Adductor (Machine)3 Sets
12-20 Reps
-
2
Standing Calf Raise4 Sets
30 Reps
-
3
Ballerina Squat3 Sets
8-12 Reps
-
4A
B Stance Hip Thrust3 Sets
12 Reps
-
4B
Hip Thrust (Machine)3 Sets
12+ Reps
-
5
Deficit Step Back Lunge3 Sets
12 Reps
-
6
Hack squat (Wide-Stance)3 Sets
12-15 Reps
-
7
Seated Hamstring Curl3 Sets
15 Reps
-
Day 4
1
Military Press (Warmup)3 Sets
8-12 Reps
-
2
Military Press (Barbell)3 Sets
1-6 Reps
-
3
Behind-the-Neck Push Press3 Sets
1-6 Reps
-
4
Bradford Press3 Sets
6-8 Reps
-
5
Shrug (Barbell)3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
-
7
Rear Delt Fly (Dumbbell)3 Sets
6-10 Reps
-
8
Close Grip Incline Bench Press (Smith Machine)3 Sets
4-8 Reps
-
9
Skull Crusher (Dumbbell)3 Sets
6-8 Reps
-
10
Tricep Pushdown (Cable)3 Sets
6-8 Reps
-
Day 3
1
Pull-Up (Weighted)3 Sets
12+ Reps
-
2
Lateral Grip Pull Ups3 Sets
12+ Reps
-
3
Underhand Pull Ups3 Sets
12+ Reps
-
4
Deadlift (Barbell)3 Sets
1-6 Reps
-
5
Wide Grip Bent Over Row3 Sets
3-6 Reps
-
6
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
6-8 Reps
-
8
Bicep Curl (Barbell)3 Sets
6-8 Reps
-
9
Hammer Curl (Cable)3 Sets
6-8 Reps
-
Day 2
1
Bench Press (Warmup)3 Sets
8-12 Reps
-
2
Bench Press (Barbell)3 Sets
1-6 Reps
-
3
Wide-Grip Inclined Bench Press2 Sets
1 Set
2 Sets
1 Set
12 Reps
8 Reps
15 Reps
6 Reps
-
-
-
-
4
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
5
Pec Fly (Dumbbell)3 Sets
6-8 Reps
-
6
Chest Fly (Cable)3 Sets
6-8 Reps
-
7
Dip (Weighted)3 Sets
AMRAP
-
Day 1
1
Hip Adductor (Machine)3 Sets
12-20 Reps
-
2
Hip Abductor (Machine)3 Sets
12-20 Reps
-
3
Standing Calf Raise4 Sets
30 Reps
-
4
Belt Squat3 Sets
8-12 Reps
-
5
Belt Squat3 Sets
1-6 Reps
-
6
Belt Squat (Paused)3 Sets
3-5 Reps
-
7
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
8
Bulgarian Split Squat (Dumbbell)3 Sets
6-8 Reps
-
9
Leg Extension4 Sets
8-10 Reps
-