IntermediateFree

Zodd the Immortal Full-Body Program

Fight on Struggler

Pratham Vernekar· Jul 2025

iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

80 min

This is a Full-Body Program used to gain strength and hypertrophy your muscles. This program wont be as good as a typical powerlifting program, however for muscle-building it will be leagues better. This program is 3 times a week, that way you maximize protein synthesis and maximize gains. All lifts are synergized on this program, meaning all supplemental isolation lifts + Tier 2 compound movements (OHP, Pulldowns) will feed into your main Tier movements AKA your Barbell Rows and Weighted Dips. For this program it is crucial to maximize your outside the gym habits, you're going to these lengths of doing full-body/upper lower to maximize muscle gain yet you're gonna leave gains on the table by not maximizing other habits? The best advice I can give for the above it to eat sufficient protein (1-1.2 g per lbs of bodyweight), eat all your essential nutrients, vitamins, and minerals and eat an assortment of foods. Maximize your sleep, 8-10 hours, preferably higher is better. Of course don't forget creatine as that is the ultimate supplement to be taking on this program and make sure you are at least in maintenance, or 100-200 calories above ideally when running this program.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Abs

10.6%

Biceps

10.4%

Hamstrings

9.5%

Upper Back

9.3%

Front Delts

9.3%

Lats

8.3%

Triceps

7.3%

Glutes

Chest

6.4%

Rear Delts

6.1%

Middle Delts

Quadriceps

4.1%

Forearms

3.1%

Adductors

Lower Back

1.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	ATG Weighted Dips	3	12 reps	65%
2	Pull-Up (Weighted)	3	12 reps	65%
3	Chest Press (Machine)	1	6–10 reps	@10
4	Chest Supported Row (Dumbbell)	1	6–10 reps	@10
5	Cuff Lateral Raise (Cable)	2	6–10 reps	@10
6	Leaning Overhead Tricep Extension (Cable)	3	6–10 reps	@10
7	Preacher Curl (Machine)	2	6–10 reps	@10
8	Preacher Hammer Curls (Machine)	1	6–10 reps	@10
9	Cuff Rear Delt Flies (Cable)	2	6–10 reps	@10
10	TNF Upper Chest Fly (Cable)	1	6–10 reps	@10
11	SLDL (Barbell)	2	6–10 reps	@9
		1	6–10 reps	@10
12	Double Paused Leg Extensions	2	6–10 reps	@10
13	Decline Sit Up (Weighted)	2	6–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	AD Press	3	12 reps	65%
2	Wide Chest Supported Row (Dumbbell)	2	6–10 reps	@9
		1	6–10 reps	@10
3	Seated BTN Press (Barbell)	1	6–10 reps	@9
		1	6–10 reps	@10
4	Super-Wide Lat Pull-Downs	1	6–10 reps	@9
		1	6–10 reps	@10
5	Katana Pushdowns	3	6–10 reps	@10
6	Meadows Curl	2	6–10 reps	@10
7	Reverse Bicep Curl (Cable)	2	6–10 reps	@10
8	Pec Deck (Machine)	2	6–10 reps	@10
9	Reverse Pec Deck	2	6–10 reps	@10
10	Pec Deck (Machine)	2	6–10 reps	@10
11	Back Extension (Weighted)	2	6–10 reps	@10
12	Double Paused Leg Extensions	2	6–10 reps	@10
13	Abs Crunch (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Larsen Press (Barbell)	3	12 reps	65%
2	Wide Grip Lat Pulldown	3	12 reps	65%
3	Paused Weighted Dips	1	6–10 reps	@10
4	Chest Supported Row (Dumbbell)	1	6–10 reps	@10
5	Cuff Lateral Raise (Cable)	2	6–10 reps	@10
6	JM Press (Machine)	3	6–10 reps	@10
7	Preacher Curl (Machine)	2	6–10 reps	@10
8	Preacher Hammer Curls (Machine)	1	6–10 reps	@10
9	Cuff Rear Delt Flies (Cable)	2	6–10 reps	@10
10	TNF Upper Chest Fly (Cable)	1	6–10 reps	@10
11	Platz Squat	2	6–10 reps	@9
		1	6–10 reps	@10
12	Lying Leg Curl	2	6–10 reps	@10
13	Abs Crunch (Machine)	2	6–10 reps	@10

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 the Immortal Full-Body 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 80 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 the Immortal Full-Body Program is structured around 3 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 the Immortal Full-Body 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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