Zachs Anabolic Training
Unlock your strength and fuel your gains with a week of targeted training designed to maximize your anabolic potential. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 12 reps | @6 |
| 2 | Lateral Raise (Cable) | 3 | 12 reps | @6 |
| 3 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 4 | Shoulder Press (Machine) | 3 | 12 reps | @6 |
| 5 | Shrug (Dumbbell) | 3 | 12 reps | @6 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 7 | Chest Press (Machine) | 3 | 12 reps | @6 |
| 8 | Tricep Pushdown (Cable) | 3 | 12 reps | @6 |
| 9 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @6 |
| 10 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 12 reps | @6 |
| 2 | Lat Pulldown | 3 | 12 reps | @6 |
| 3 | Straight Arm Pulldown | 3 | 12 reps | @6 |
| 4 | Face Pull | 3 | 12 reps | @6 |
| 5 | Bicep Curl (Cable) | 3 | 12 reps | @6 |
| 6 | Rear lateral raises | 3 | 12 reps | @6 |
| 7 | Incline Curl (Dumbbell) | 3 | 12 reps | @6 |
| 8 | Preacher Curl (EZ Bar) | 3 | 12 reps | @6 |
| 9 | Hammer Curl (Dumbbell) | 3 | 12 reps | @6 |
| 10 | Preacher Curl (Machine) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 12 reps | @6 |
| 2 | Lateral Raise (Cable) | 3 | 12 reps | @6 |
| 3 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 4 | Shoulder Press (Machine) | 3 | 12 reps | @6 |
| 5 | Shrug (Dumbbell) | 3 | 12 reps | @6 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 7 | Chest Press (Machine) | 3 | 12 reps | @6 |
| 8 | Tricep Pushdown (Cable) | 3 | 12 reps | @6 |
| 9 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @6 |
| 10 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 12 reps | @6 |
| 2 | Lat Pulldown | 3 | 12 reps | @6 |
| 3 | Straight Arm Pulldown | 3 | 12 reps | @6 |
| 4 | Face Pull | 3 | 12 reps | @6 |
| 5 | Bicep Curl (Cable) | 3 | 12 reps | @6 |
| 6 | Rear lateral raises | 3 | 12 reps | @6 |
| 7 | Incline Curl (Dumbbell) | 3 | 12 reps | @6 |
| 8 | Preacher Curl (EZ Bar) | 3 | 12 reps | @6 |
| 9 | Hammer Curl (Dumbbell) | 3 | 12 reps | @6 |
| 10 | Preacher Curl (Machine) | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 12 reps | @6 |
| 2 | Leg Curl | 3 | 12 reps | @6 |
| 3 | Calf Raise (Machine) | 3 | 12 reps | @6 |
| 4 | Hip Adductor Machine | 1 | 12 reps | @9.5 |
| 2 | 12 reps | @6 | ||
| 5 | Hip Abductor (Machine) | 3 | 12 reps | @6 |
| 6 | Leg Press (45 Degrees) | 3 | 12 reps | @6 |
| 7 | Leg Raise (Captain's Chair) | 3 | 12 reps | @6 |
| 8 | Back Extension | 3 | 12 reps | @6 |
Common questions
Yes, Zachs Anabolic Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 170 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.
Zachs Anabolic Training 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zachs Anabolic Training 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
