Z world

**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!

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Week 1

Week 2

Rope Single Arm Tricep Extensions

Shoulder/Tricep (Hypertrophy)

Back/Bicep (Hypertrophy)

Chest (Hypertrophy)

Hip Adductor (Machine)

Standing Calf Raise

Ballerina Squat

Deficit Step Back Lunge

Hack squat (Wide-Stance)

Seated Hamstring Curl

Leg (Hypertrophy)

Military Press (Warmup)

Military Press (Barbell)

Behind-the-Neck Push Press

Bradford Press

Shrug (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Close Grip Incline Bench Press (Smith Machine)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Shoulders/Triceps (Strength)

Pull-Up (Weighted)

Lateral Grip Pull Ups

Underhand Pull Ups

Deadlift (Barbell)

Wide Grip Bent Over Row

Single Arm Row (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Back/Biceps(Strength)

Bench Press (Warmup)

Bench Press (Barbell)

Wide-Grip Inclined Bench Press

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Chest (Strength)

Hip Abductor (Machine)

Belt Squat

Belt Squat (Paused)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Legs (Strength) 

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