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ZODD GHILLIPOYAS

by Black Swan
1 athletes joined

Program Description

POWERRR

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 02:24
  • Last Edited
    Feb 12, 2025 10:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
Overhead Press (Barbell)
4
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rack Pull (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bench Press (Barbell)
4
5 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
8 reps
-
6
Bench Press (Barbell)
4
5 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
8 reps
-
6
Bench Press (Barbell)
4
5 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
8 reps
-
6
Bench Press (Barbell)
4
5 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
8 reps
-
6
Bench Press (Barbell)
4
5 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
8 reps
-
6
Bench Press (Barbell)
4
5 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Good Morning
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Single Leg Press
3
10 reps
-
7
Single Leg Romanian Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Good Morning
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Single Leg Press
3
10 reps
-
7
Single Leg Romanian Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Good Morning
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Single Leg Press
3
10 reps
-
7
Single Leg Romanian Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Good Morning
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Single Leg Press
3
10 reps
-
7
Single Leg Romanian Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Good Morning
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Single Leg Press
3
10 reps
-
7
Single Leg Romanian Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Good Morning
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Single Leg Press
3
10 reps
-
7
Single Leg Romanian Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Face Pull
4
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Face Pull
4
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Face Pull
4
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Face Pull
4
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Face Pull
4
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Face Pull
4
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Preacher Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Standing Calf Raise
4
10 reps
-
3
Preacher Curl (Dumbbell)
4
10 reps
-
4
Snatch Grip Rack Pull
4
10 reps
-
5
Towel Grip
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Zercher Shrug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Standing Calf Raise
4
10 reps
-
3
Hang Clean
4
10 reps
-
4
Snatch Grip Rack Pull
4
10 reps
-
5
Towel Grip
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Zercher Shrug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Standing Calf Raise
4
10 reps
-
3
Hang Clean
4
10 reps
-
4
Snatch Grip Rack Pull
4
10 reps
-
5
Towel Grip
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Zercher Shrug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Standing Calf Raise
4
10 reps
-
3
Hang Clean
4
10 reps
-
4
Snatch Grip Rack Pull
4
10 reps
-
5
Towel Grip
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Zercher Shrug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Standing Calf Raise
4
10 reps
-
3
Hang Clean
4
10 reps
-
4
Snatch Grip Rack Pull
4
10 reps
-
5
Towel Grip
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Zercher Shrug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Standing Calf Raise
4
10 reps
-
3
Hang Clean
4
10 reps
-
4
Snatch Grip Rack Pull
4
10 reps
-
5
Towel Grip
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Zercher Shrug
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Pinwheel Curl
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
3
Rack Pull (Barbell)
4 Sets
8 Reps
-
4
Pullover (Dumbbell)
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Bench Press (Barbell)
4 Sets
5 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
Good Morning
4 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Single Leg Press
3 Sets
10 Reps
-
7
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Face Pull
4 Sets
10 Reps
-
3
Chin-Up (Assisted)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
4 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Standing Calf Raise
4 Sets
10 Reps
-
3
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
4
Snatch Grip Rack Pull
4 Sets
10 Reps
-
5
Towel Grip
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Zercher Shrug
3 Sets
10 Reps
-
Day 5
1
Bench Press (Close Grip)
4 Sets
10 Reps
-
2
Pendlay Row
4 Sets
10 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
4
Pullover (Dumbbell)
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Pinwheel Curl
3 Sets
10 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-