Twan THE GRAVESLAYER bulk2.0 (10 day program)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–6 reps |
| 2 | 6–10 reps | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 6–8 reps |
| 1 | 10–15 reps | ||
| 3 | Bench Press (Dumbbell) | 1 | 4–6 reps |
| 2 | 6–8 reps | ||
| 4 | Chest Fly (Machine) | 3 | 12–15 reps |
| 5 | Wrist Curls | 3 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 0–5 reps |
| 2 | 8–10 reps | ||
| 2 | Pull-Up (Neutral Grip, Weighted) | 1 | 3–6 reps |
| 2 | 8–10 reps | ||
| 3 | Pullover (Dumbbell) | 3 | 8–12 reps |
| 4 | High Row | 2 | 8–12 reps |
| 5 | Shrug (Trap Bar) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 4–6 reps |
| 2 | 6–10 reps | ||
| 2 | Egyptian Lateral Raise (Cable) | 2 | 10–15 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 5–15 reps |
| 4 | Rear Delt Fly (Dumbbell) | 2 | 10–15 reps |
| 5 | Reverse Bicep Curl (Dumbbell) | 3 | 6–12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 3–5 reps |
| 2 | 6–10 reps | ||
| 2 | Lying Tricep Extension (Dumbbell) | 1 | 4–8 reps |
| 2 | 6–12 reps | ||
| 3 | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps |
| 4 | Incline Curl (Dumbbell) | 1 | 4–8 reps |
| 2 | 6–10 reps | ||
| 5 | Preacher Curl Machine (Plated) | 3 | 6–10 reps |
| 6 | Pinwheel Curl | 2 | 8–10 reps |
| 7 | Behind The Back Curls (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Heel Elevated Squats (Barbell) | 3 | 8–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps |
| 3 | Leg Press | 2 | 8–12 reps |
| 4 | Leg Extension | 1 | 12–15 reps |
| 1 | 0–100 reps | ||
| 5 | Seated Hamstring Curl | 3 | 12–15 reps |
| 6 | Seated Calf Raise | 3 | 15–20 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 15–25 reps |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Twan THE GRAVESLAYER bulk2.0 (10 day program) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 90 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.
Twan THE GRAVESLAYER bulk2.0 (10 day program) 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Twan THE GRAVESLAYER bulk2.0 (10 day program) 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
