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Twan THE GRAVESLAYER bulk2.0 (10 day program)

by Twan ten Hooven
5.0
(1 rating)

Program Description

Deze 5 dagen verdelen over 10 weken. Verdeel je rustdagen zoals je wilt maar houdt rekening met: CHEST + BACK mag achter elkaar aan (na back wil je vaak rust) SCHOUDER + ARMEN + LEGS mag achter elkaar aan Wat hierboven dus niet staat mag NIET achter elkaar aan. DISCLAIMER: HET IS EEN 10 DAGEN PROGRAMMA MAAR HET HOEFT NIET IN 10 DAGEN. ALS JE EERDER KLAAR BENT MAG JE HEM OPNIEUW BEGINNEN, LET ALLEEN OP DE BOVENSTAANDE COMBO'S QUA DAGEN ACHTER ELKAAR EN JE BENT GOED. STEL JE HEBT EEN DRUK SCHEMA OF VAKANTIE KAN JE DUS MEER DAN 2 RUSTDAGEN PAKKEN DOORDAT DIT EEN 10 DAGEN PROGRAMMA IS. ENJOY GRAVESLAYER!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 24, 2025 10:37
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unleash your strength with the Twan THE GRAVESLAYER bulk2.0, a comprehensive 3-week program designed to maximize muscle growth. Comprising five intense workout days each week, this program focuses on major muscle groups, including chest, back, and shoulders, utilizing a variety of equipment for optimal results. With a blend of compound and isolation exercises, you'll push your limits and build serious mass. Get ready to elevate your training and achieve the gains you’ve always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
3
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
3
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
3
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
-5 reps
8-10 reps
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
2
3-6 reps
8-10 reps
-
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
High Row
2
8-12 reps
-
5
Shrug (Trap Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
-3 reps
8-10 reps
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
2
3-6 reps
8-10 reps
-
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
High Row
2
8-12 reps
-
5
Shrug (Trap Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
-1 reps
8-10 reps
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
2
3-6 reps
8-10 reps
-
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
High Row
2
8-12 reps
-
5
Shrug (Trap Bar)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-6 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-6 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
4-6 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-10 reps
-
-
2
Lying Tricep Extension (Dumbbell)
1
2
4-8 reps
6-12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
1
2
4-8 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-10 reps
-
-
2
Lying Tricep Extension (Dumbbell)
1
2
4-8 reps
6-12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
1
2
4-8 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3-5 reps
6-10 reps
-
-
2
Lying Tricep Extension (Dumbbell)
1
2
4-8 reps
6-12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
1
2
4-8 reps
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
12-15 reps
-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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
12-15 reps
-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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
1
12-15 reps
-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
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
3
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Wrist Curls
3 Sets
12-20 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
-5 Reps
8-10 Reps
-
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
4
High Row
2 Sets
8-12 Reps
-
5
Shrug (Trap Bar)
3 Sets
AMRAP
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
Egyptian Lateral Raise (Cable)
2 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
5-15 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Close Grip)
1 Set
2 Sets
3-5 Reps
6-10 Reps
-
-
2
Lying Tricep Extension (Dumbbell)
1 Set
2 Sets
4-8 Reps
6-12 Reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
1 Set
2 Sets
4-8 Reps
6-10 Reps
-
-
5
Preacher Curl Machine (Plated)
3 Sets
6-10 Reps
-
6
Pinwheel Curl
2 Sets
8-10 Reps
-
7
Behind The Back Curls (Cable)
2 Sets
AMRAP
-
Day 5
1
Heel Elevated Squats (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
1 Set
1 Set
12-15 Reps
-100 Reps
-
-
5
Seated Hamstring Curl
3 Sets
12-15 Reps
-
6
Seated Calf Raise
3 Sets
15-20 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15-25 Reps
-