Zodd Training Program
Get Huge.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Rack Pull (Barbell) | 3 | 12–15 reps |
| 1B | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 3 | 6–12 reps |
| 2B | Bent Over Lateral Raise | 3 | 10–15 reps |
| 2C | Tricep Extension (Dumbbell) | 3 | 8–14 reps |
| Superset | |||
| 3A | Bench Press (Dumbbell) | 4 | 10–15 reps |
| 3B | Finger Curl | 4 | 12–15 reps |
| 3C | Windshield Wipers | 4 | AMRAP |
| Superset | |||
| 4A | Neck Extension | 4 | 10–20 reps |
| 4B | Neck Flexion | 4 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 4 | 6–10 reps |
| 1B | Seated Calf Raise | 4 | 15–20 reps |
| Superset | |||
| 2A | Lat Pulldown | 4 | 10–15 reps |
| 2B | Hyperextension | 4 | 15–20 reps |
| Superset | |||
| 3A | Split Squat (Dumbbell) | 4 | 10–15 reps |
| 3B | Hip Thrust (Barbell) | 4 | 8–12 reps |
| Superset | |||
| 4A | Neck Curl | 4 | 10–20 reps |
| 4B | Neck Flexion | 2 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 4 | 6–10 reps |
| 1B | Face Pull | 4 | 15–20 reps |
| Superset | |||
| 2A | Chin-Up (Weighted) | 4 | 4–8 reps |
| 2B | Skull Crusher (Barbell) | 4 | 6–12 reps |
| Superset | |||
| 3A | Preacher Curl (EZ Bar) | 4 | 8–20 reps |
| 3B | Upright Row (Barbell) | 4 | 10–12 reps |
| 3C | Hanging Leg Raise | 4 | AMRAP |
| Superset | |||
| 4A | Neck Extension | 4 | 10–20 reps |
| 4B | Neck Flexion | 2 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 1B | Standing Calf Raise | 4 | 10–15 reps |
| Superset | |||
| 2A | Power Clean | 4 | 8–10 reps |
| 2B | Hyperextension | 4 | 10–12 reps |
| 2C | Towel Grip | 4 | 15–30 min |
| Superset | |||
| 3A | Leg Press | 4 | 10–15 reps |
| 3B | Power Shrug | 4 | 12–15 reps |
| Superset | |||
| 4A | Neck Curl | 4 | 10–20 reps |
| 4B | Neck Flexion | 2 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 4 | 6–10 reps |
| 1B | Pendlay Row | 4 | 8–12 reps |
| Superset | |||
| 2A | Bicep Curl (EZ Bar) | 4 | 6–10 reps |
| 2B | V-Handle Tricep Pushdown (Cable) | 4 | 10–15 reps |
| 2C | Lu Raise | 4 | 12–15 reps |
| Superset | |||
| 3A | Pinwheel Curl | 4 | 8–12 reps |
| 3B | Reverse Bicep Curl (EZ Bar) | 4 | 10–12 reps |
| 3C | Decline Sit Up (Weighted) | 4 | 10–15 reps |
| Superset | |||
| 4A | Neck Extension | 4 | 10–20 reps |
| 4B | Neck Flexion | 2 | 10–20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zodd Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Zodd Training Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zodd Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
