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Zenzy in da box

by Francesco S.
5.0
(1 rating)

Program Description

Powerbuilding on a tight schedule Add 2 optional exercises for arms

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2025 02:07
  • Last Edited
    Mar 20, 2025 03:59
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
6-8 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (Machine)
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
6-8 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (Machine)
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
6-8 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (Machine)
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
6-8 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (Machine)
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
6-8 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (Machine)
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
6-8 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
4A
Bicep Curl (Machine)
2
10-15 reps
-
4B
Lateral Raise (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lat Pulldown (Single Arm)
2
10-15 reps
-
4B
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lat Pulldown (Single Arm)
2
10-15 reps
-
4B
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lat Pulldown (Single Arm)
2
10-15 reps
-
4B
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lat Pulldown (Single Arm)
2
10-15 reps
-
4B
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lat Pulldown (Single Arm)
2
10-15 reps
-
4B
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lat Pulldown (Single Arm)
2
10-15 reps
-
4B
Rear Delt Fly (Cable)
2
10-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4B
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
-
4B
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
@9
@8
2
Chest Press (Machine)
3 Sets
6-8 Reps
-
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4A
Bicep Curl (Machine)
2 Sets
10-15 Reps
-
4B
Lateral Raise (Machine)
2 Sets
10-15 Reps
-