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Z World

by Lightskinshug
6 athletes joined
5.0
(1 rating)

Program Description

This is an advanced workout that isn’t for the weakened warrior. If you go to the gym to have fun, keep it pushing.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 25, 2024 01:49
  • Last Edited
    Sep 21, 2025 04:04

Summary

Unleash your potential with Z World, a comprehensive 2-week program designed to challenge and transform your strength. With daily workouts focused on specific muscle groups, you'll engage in a variety of exercises, including barbell squats, machine leg presses, and dynamic dumbbell movements. This full gym routine ensures you're not just lifting weights, but building a solid foundation for strength and endurance. Commit to 7 days a week of focused training and watch as you elevate your fitness game to new heights!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.8%
Chest
12.5%
Triceps
11.7%
Upper Back
9%
Glutes
7.8%
Biceps
7.4%
Quadriceps
7.3%
Lats
6.4%
Hamstrings
4.5%
Middle Delts
4%
Adductors
3.3%
Lower Back
2.6%
Rear Delts
2.5%
Abs
2.4%
Calves
1.8%
Abductors
1.6%
Forearms
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Squat (Barbell)
3
1-6 reps
-
5
Squat (Paused)
3
3-5 reps
-
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
8
Leg Extension
4
8-10 reps
-
9
Standing Calf Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Lateral Raise Top Partials
3
12-15 reps
-
4A
Single Arm Pec Deck Reverse Flies
3
12 reps
-
4B
Shrug (Barbell)
3
12-20 reps
-
5A
Skull Crusher (Dumbbell)
3
12-15 reps
-
5B
Z Twist
3
8-12 reps
-
6A
Skull Crusher (Seated)
3
8-12 reps
-
6B
Bench Dip
3
12+ reps
-
7
Rope Single Arm Tricep Extensions
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
1-6 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Chest Fly (Cable)
3
6-8 reps
-
6
Dip (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-12 reps
-
2
Lateral Grip Pull Ups
3
1-12 reps
-
3
Underhand Pull Ups
3
1-12 reps
-
4
Deadlift (Barbell)
3
1-6 reps
-
5
Wide Grip Bent Over Row
3
3-6 reps
-
6
Single Arm Row (Dumbbell)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Bicep Curl (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
-
2
Military Press (Barbell)
3
1-6 reps
-
3
Behind-the-Neck Push Press
3
6-8 reps
-
4
Bradford Press
3
6-8 reps
-
5
Shrug (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
8
Bench Press (Close Grip)
3
4-8 reps
-
9
Skull Crusher (Dumbbell)
3
6-8 reps
-
10
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Ballerina Squat
3
8-12 reps
-
4A
B Stance Hip Thrust
3
12 reps
-
4B
Hip Thrust (Barbell)
3
1-12 reps
-
5
Deficit Step Back Lunge
3
12 reps
-
6
Hack Squat
3
12-15 reps
-
7
Hamstring Curl
3
15 reps
-
8
Standing Calf Raise
4
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12-15 reps
-
1B
Pec Fly (Dumbbell)
3
12-15 reps
-
1C
Push Up (Incline)
3
1-12 reps
-
2A
Pec Deck (Machine)
3
10-12 reps
-
2B
Side Seated Chest Press
3
12 reps
-
3A
Incline Fly Press (Dumbbell)
4
1-12 reps
-
3B
Partial Incline Press (Dumbbell)
3
1-12 reps
-
3C
Shotgun Dumbell Press
3
1-12 reps
-
4
Deficit Push Up
3
1-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
12+ reps
-
1B
Lateral Grip Pull Ups
1
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit Row
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Rope Cable Pull Downs
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curl
3
10-12 reps
-
7A
Waiter Curl
3
10-12 reps
-
7B
Curl Of Choice
3
10-12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
2
Hip Abductor (Machine)
3 Sets
12-20 Reps
-
3
Squat (Barbell)
3 Sets
8-12 Reps
-
4
Squat (Barbell)
3 Sets
1-6 Reps
-
5
Squat (Paused)
3 Sets
3-5 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
7
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
8
Leg Extension
4 Sets
8-10 Reps
-
9
Standing Calf Raise
3 Sets
30 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
1-6 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
12 Reps
6 Reps
1 Reps
-
-
-
4
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
5
Chest Fly (Cable)
3 Sets
6-8 Reps
-
6
Dip (Weighted)
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
1-12 Reps
-
2
Lateral Grip Pull Ups
3 Sets
1-12 Reps
-
3
Underhand Pull Ups
3 Sets
1-12 Reps
-
4
Deadlift (Barbell)
3 Sets
1-6 Reps
-
5
Wide Grip Bent Over Row
3 Sets
3-6 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
-
7
Hammer Curl
3 Sets
6-8 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
9
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
8-12 Reps
-
2
Military Press (Barbell)
3 Sets
1-6 Reps
-
3
Behind-the-Neck Push Press
3 Sets
6-8 Reps
-
4
Bradford Press
3 Sets
6-8 Reps
-
5
Shrug (Barbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
-
8
Bench Press (Close Grip)
3 Sets
4-8 Reps
-
9
Skull Crusher (Dumbbell)
3 Sets
6-8 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
Day 5
1
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
2
Hip Abductor (Machine)
3 Sets
12-20 Reps
-
3
Ballerina Squat
3 Sets
8-12 Reps
-
4A
B Stance Hip Thrust
3 Sets
12 Reps
-
4B
Hip Thrust (Barbell)
3 Sets
1-12 Reps
-
5
Deficit Step Back Lunge
3 Sets
12 Reps
-
6
Hack Squat
3 Sets
12-15 Reps
-
7
Hamstring Curl
3 Sets
15 Reps
-
8
Standing Calf Raise
4 Sets
30 Reps
-
Day 6
1A
Chest Press (Machine)
3 Sets
12-15 Reps
-
1B
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
-
1C
Push Up (Incline)
3 Sets
1-12 Reps
-
2A
Pec Deck (Machine)
3 Sets
10-12 Reps
-
2B
Side Seated Chest Press
3 Sets
12 Reps
-
3A
Incline Fly Press (Dumbbell)
4 Sets
1-12 Reps
-
3B
Partial Incline Press (Dumbbell)
3 Sets
1-12 Reps
-
3C
Shotgun Dumbell Press
3 Sets
1-12 Reps
-
4
Deficit Push Up
3 Sets
1-12 Reps
-
Day 7
1A
Pull-Up (Bodyweight)
1 Set
12+ Reps
-
1B
Lateral Grip Pull Ups
1 Set
12+ Reps
-
2A
Lat Pulldown (Single Arm)
3 Sets
6-12 Reps
-
2B
Underhand Pull Ups
3 Sets
12+ Reps
-
3A
Wide Grip Bent Over Row
3 Sets
12-15 Reps
-
3B
Underhand Grip Deficit Row
3 Sets
10-12 Reps
-
4A
Lat Pulldown
3 Sets
12-15 Reps
-
4B
Rope Cable Pull Downs
3 Sets
12-15 Reps
-
5A
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
-
5B
Single Arm Twisting Curl
3 Sets
12-15 Reps
-
6A
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
6B
Plate Curl
3 Sets
10-12 Reps
-
7A
Waiter Curl
3 Sets
10-12 Reps
-
7B
Curl Of Choice
3 Sets
10-12 Reps
-