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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 03, 2025 11:22
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
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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
-