Z World
Bitch I Rather Die.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8–12 reps |
| 2 | Bench Press (Barbell) | 3 | 1–6 reps |
| 3 | Incline Bench Press (Barbell) | 2 | 12 reps |
| 2 | 6 reps | ||
| 2 | 1 rep | ||
| 4 | Bench Press (Dumbbell) | 3 | 6–8 reps |
| 5 | Chest Fly (Cable) | 3 | 6–8 reps |
| 6 | Dip (Weighted) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 3 | 12–20 reps |
| 2 | Hip Abductor (Machine) | 3 | 12–20 reps |
| 3 | Ballerina Squat | 3 | 8–12 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chest Press (Machine) | 3 | 12–15 reps |
| 1B | Pec Fly (Dumbbell) | 3 | 12–15 reps |
| 1C | Push Up (Incline) | 3 | 1–12 reps |
| Superset | |||
| 2A | Pec Deck (Machine) | 3 | 10–12 reps |
| 2B | Side Seated Chest Press | 3 | 12 reps |
| Superset | |||
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 1 | 12+ reps |
| 1B | Lateral Grip Pull Ups | 1 | 12+ reps |
| Superset | |||
| 2A | Lat Pulldown (Single Arm) | 3 | 6–12 reps |
| 2B | Underhand Pull Ups | 3 | 12+ reps |
| Superset | |||
| 3A | Wide Grip Bent Over Row | 3 | 12–15 reps |
| 3B | Underhand Grip Deficit Row | 3 | 10–12 reps |
| Superset | |||
| 4A | Lat Pulldown | 3 | 12–15 reps |
| 4B | Rope Cable Pull Downs | 3 | 12–15 reps |
| Superset | |||
| 5A | Lat Pulldown (Close Grip) | 3 | 12–15 reps |
| 5B | Single Arm Twisting Curl | 3 | 12–15 reps |
| Superset | |||
| 6A | Preacher Curl (EZ Bar) | 3 | 10–12 reps |
| 6B | Plate Curl | 3 | 10–12 reps |
| Superset | |||
| 7A | Waiter Curl | 3 | 10–12 reps |
| 7B | Curl Of Choice | 3 | 10–12 reps |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Z World is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 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 120 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.
Z World is structured around 7 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 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Z World 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.
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