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Zac

by Zac A.

Program Description

On the go

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 01, 2025 07:40
  • Last Edited
    Sep 06, 2025 10:33

Summary

Embark on an 8-week journey with the Zac program, designed for those ready to transform their strength and physique. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups for maximum growth. From the Bulgarian Split Squat to the Incline Bench Press, each session is crafted to build power and endurance. Elevate your fitness game and achieve your goals with a structured plan that fits seamlessly into your busy lifestyle.
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.8%
Triceps
11.9%
Hamstrings
11%
Quadriceps
10.1%
Chest
9.2%
Upper Back
8.3%
Lats
8.3%
Front Delts
7.3%
Glutes
6.4%
Middle Delts
6.4%
Lower Back
3.7%
Abs
1.8%
Forearms
1.8%
Rear Delts
0.9%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
-
-
3
Bulgarian Split Squat (Dumbbell)
3
-
-
4
Romanian Deadlift (Barbell)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Lat Pulldown
3
-
3
Pec Fly (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
3 Sets
12-15 Reps
-
2
Leg Curl
3 Sets
-
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
-
4
Romanian Deadlift (Barbell)
3 Sets
-
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
2
Lat Pulldown
3 Sets
-
3
Pec Fly (Dumbbell)
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Bicep Curl (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-