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Zzzz

by Arnav S.
1 athletes joined

Program Description

Unlock your strength potential with "Zzzz," a dynamic 3-week program designed for intermediate to advanced lifters. Over 18 training days, you'll engage in high-intensity barbell workouts focusing on key lifts like squats, deadlifts, and bench presses, each tailored to maximize muscle growth and power. Each session lasts just 20 minutes, making it easy to fit into your schedule while still pushing your limits. Get ready to elevate your training and achieve impressive results in your garage gym!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 03, 2025 03:27
  • Last Edited
    Aug 03, 2025 03:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
95%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
95%
Week 1
1 / 3 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
5 Reps
85%
Day 2
1
Bench Press (Barbell)
1 Set
5 Reps
85%
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
85%
Day 4
1
Squat (Low Bar)
1 Set
5 Reps
85%
Day 5
1
Military Press (Barbell)
1 Set
5 Reps
85%
Day 6
1
Sumo Deadlift (Barbell)
1 Set
5 Reps
85%