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Zachs Anabolic Training

by Sparrow Mafia

Program Description

**Zach's Anabolic Training** is a dynamic one-week program designed to maximize muscle growth through a structured 5-day workout plan. Each session targets specific muscle groups with a variety of exercises, including cable and machine movements, ensuring a comprehensive approach to strength training. With a focus on hypertrophy, you'll engage in high-rep sets that challenge your limits and promote muscle development. Get ready to push your boundaries and see real results in just one week!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    170 minutes
  • Created
    Feb 25, 2026 01:12
  • Last Edited
    Feb 25, 2026 01:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.1%
Biceps
13.6%
Front Delts
11.3%
Upper Back
10.2%
Lats
9%
Middle Delts
7.9%
Chest
6.8%
Forearms
5.6%
Rear Delts
4.5%
Quadriceps
2.3%
Hamstrings
2.3%
Glutes
2.3%
Abductors
1.7%
Calves
1.1%
Adductors
1.1%
Abs
1.1%
Lower Back
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 6
2
Lateral Raise (Cable)
3
12 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 6
4
Shoulder Press (Machine)
3
12 reps
RPE 6
5
Shrug (Dumbbell)
3
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Chest Press (Machine)
3
12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
12 reps
RPE 6
9
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
10
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Bicep Curl (Cable)
3
12 reps
RPE 6
6
Rear lateral raises
3
12 reps
RPE 6
7
Incline Curl (Dumbbell)
3
12 reps
RPE 6
8
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
10
Preacher Curl (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
RPE 6
2
Lateral Raise (Cable)
3
12 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 6
4
Shoulder Press (Machine)
3
12 reps
RPE 6
5
Shrug (Dumbbell)
3
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Chest Press (Machine)
3
12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
12 reps
RPE 6
9
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
10
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 6
3
Straight Arm Pulldown
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Bicep Curl (Cable)
3
12 reps
RPE 6
6
Rear lateral raises
3
12 reps
RPE 6
7
Incline Curl (Dumbbell)
3
12 reps
RPE 6
8
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
10
Preacher Curl (Machine)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 6
2
Leg Curl
3
12 reps
RPE 6
3
Calf Raise (Machine)
3
12 reps
RPE 6
4
Hip Adductor Machine
1
2
12 reps
12 reps
RPE 9.5
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
6
Leg Press (45 Degrees)
3
12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
8
Back Extension
3
12 reps
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
12 Reps
@6
2
Lateral Raise (Cable)
3 Sets
12 Reps
@6
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@6
4
Shoulder Press (Machine)
3 Sets
12 Reps
@6
5
Shrug (Dumbbell)
3 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Chest Press (Machine)
3 Sets
12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
9
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
10
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@6
3
Straight Arm Pulldown
3 Sets
12 Reps
@6
4
Face Pull
3 Sets
12 Reps
@6
5
Bicep Curl (Cable)
3 Sets
12 Reps
@6
6
Rear lateral raises
3 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6
8
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@6
9
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6
10
Preacher Curl (Machine)
3 Sets
12 Reps
@6
Day 3
1
Chest Fly (Cable)
3 Sets
12 Reps
@6
2
Lateral Raise (Cable)
3 Sets
12 Reps
@6
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@6
4
Shoulder Press (Machine)
3 Sets
12 Reps
@6
5
Shrug (Dumbbell)
3 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Chest Press (Machine)
3 Sets
12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
9
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
10
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@6
3
Straight Arm Pulldown
3 Sets
12 Reps
@6
4
Face Pull
3 Sets
12 Reps
@6
5
Bicep Curl (Cable)
3 Sets
12 Reps
@6
6
Rear lateral raises
3 Sets
12 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6
8
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@6
9
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6
10
Preacher Curl (Machine)
3 Sets
12 Reps
@6
Day 5
1
Leg Extension
3 Sets
12 Reps
@6
2
Leg Curl
3 Sets
12 Reps
@6
3
Calf Raise (Machine)
3 Sets
12 Reps
@6
4
Hip Adductor Machine
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@6
5
Hip Abductor (Machine)
3 Sets
12 Reps
@6
6
Leg Press (45 Degrees)
3 Sets
12 Reps
@6
7
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@6
8
Back Extension
3 Sets
12 Reps
@6