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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
    Jun 18, 2025 11:25

Summary

Unleash your strength with "Zenzy in da box," a dynamic 6-week program designed for serious lifters looking to elevate their training. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Romanian Deadlift, and Bulgarian Split Squat, all tailored to build muscle and boost endurance. Each session combines effective supersets to maximize your time and intensity, ensuring you achieve noticeable results. Gear up for a transformative journey that will redefine your limits and enhance your overall fitness!
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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
-