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
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedMay 24, 2025 10:37
- Last EditedMay 24, 2025 10:52
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curls3 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 Row2 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 Curl2 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 Press2 Sets
8-12 Reps
-
4
Leg Extension1 Set
1 Set
12-15 Reps
-100 Reps
-
-
5
Seated Hamstring Curl3 Sets
12-15 Reps
-
6
Seated Calf Raise3 Sets
15-20 Reps
-
7
Leg Raise (Captain's Chair)3 Sets
15-25 Reps
-