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Zercher + Mobility PPAL

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Program Description

**Zercher + Mobility PPAL** is a comprehensive 4-week program designed to enhance your strength and flexibility through a combination of Zercher lifts and mobility exercises. With 16 sessions spread across the week, you'll engage in targeted movements like the Zercher Squat and Split Squat, focusing on building leg strength while improving your overall mobility. This program is perfect for lifters looking to challenge themselves and refine their technique, ensuring you stay strong and limber throughout your training journey. Get ready to elevate your performance and unlock your potential!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 04:30
  • Last Edited
    Feb 02, 2026 05:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Upper Back
10.4%
Hamstrings
9.1%
Front Delts
9.1%
Glutes
7.1%
Abs
7.1%
Quadriceps
6.5%
Chest
6.5%
Biceps
5.5%
Forearms
5.4%
Rear Delts
5.2%
Lats
4.9%
Lower Back
4.5%
Middle Delts
2.6%
Calves
1.9%
Other
1.9%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 8
4
Lu Raise
2
15 reps
RPE 6
5
Y Raise
3
15 reps
RPE 7
6
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 8
4
Lu Raise
2
15 reps
RPE 6
5
Y Raise
3
15 reps
RPE 7
6
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 8
4
Lu Raise
2
15 reps
RPE 6
5
Y Raise
3
15 reps
RPE 7
6
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 8
4
Lu Raise
2
15 reps
RPE 6
5
Y Raise
3
15 reps
RPE 7
6
Light Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6 reps
RPE 8
2
T-Bar Row
3
8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Lu Raise
2
15 reps
RPE 6
7
Light Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6 reps
RPE 8
2
T-Bar Row
3
8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Lu Raise
2
15 reps
RPE 6
7
Light Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6 reps
RPE 8
2
T-Bar Row
3
8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Lu Raise
2
15 reps
RPE 6
7
Light Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
4
6 reps
RPE 8
2
T-Bar Row
3
8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
10 reps
RPE 8
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Lu Raise
2
15 reps
RPE 6
7
Light Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4
Preacher Curl (Machine)
3
12 reps
RPE 8
5
External Rotation
3
15 reps
RPE 7
6
Y Raise
3
15 reps
RPE 7
7
Light Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4
Preacher Curl (Machine)
3
12 reps
RPE 8
5
External Rotation
3
15 reps
RPE 7
6
Y Raise
3
15 reps
RPE 7
7
Light Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4
Preacher Curl (Machine)
3
12 reps
RPE 8
5
External Rotation
3
15 reps
RPE 7
6
Y Raise
3
15 reps
RPE 7
7
Light Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
4
10 reps
RPE 8
4
Preacher Curl (Machine)
3
12 reps
RPE 8
5
External Rotation
3
15 reps
RPE 7
6
Y Raise
3
15 reps
RPE 7
7
Light Jog
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Sissy Squat
3
10 reps
RPE 8
4
Zercher Jefferson Curl
3
10 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Sissy Squat
3
10 reps
RPE 8
4
Zercher Jefferson Curl
3
10 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Sissy Squat
3
10 reps
RPE 8
4
Zercher Jefferson Curl
3
10 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
RPE 8
2
Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Sissy Squat
3
10 reps
RPE 8
4
Zercher Jefferson Curl
3
10 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
6
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Zercher Squat (Barbell)
4 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
15 Reps
@8
3
Sissy Squat
3 Sets
10 Reps
@8
4
Zercher Jefferson Curl
3 Sets
10 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
15 Reps
@6
6
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
@8
Day 3
1
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@8
2
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8
4
Preacher Curl (Machine)
3 Sets
12 Reps
@8
5
External Rotation
3 Sets
15 Reps
@7
6
Y Raise
3 Sets
15 Reps
@7
7
Light Jog
1 Set
15 mins
-
Day 2
1
Zercher Deadlift
4 Sets
6 Reps
@8
2
T-Bar Row
3 Sets
8 Reps
@8
3
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5
Side Bend (Dumbbell)
3 Sets
15 Reps
@6
6
Lu Raise
2 Sets
15 Reps
@6
7
Light Jog
1 Set
15 mins
-
Day 1
1
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
2
Deficit Push Up
3 Sets
10 Reps
@8
3
Behind-The-Neck Press (Smith Machine)
3 Sets
8 Reps
@8
4
Lu Raise
2 Sets
15 Reps
@6
5
Y Raise
3 Sets
15 Reps
@7
6
Light Jog
1 Set
15 mins
-