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BoostcampPNG

Vier De Zomer v2.0

by null
5.0
(1 rating)

Program Description

Hybride full body 3x3 per week.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 20, 2024 07:05
  • Last Edited
    Mar 23, 2025 10:55

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Chest
13%
Front Delts
11.9%
Biceps
11.4%
Middle Delts
8.1%
Quadriceps
7.6%
Lats
7.6%
Upper Back
6.5%
Glutes
5.9%
Hamstrings
4.3%
Adductors
2.2%
Abs
2.2%
Forearms
1.6%
Lower Back
1.1%
Rear Delts
0.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Dip (Bodyweight)
4
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
5
Dip (Bodyweight)
4 Sets
-
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
4 Sets
8 Reps
-
3
Lateral Raise (Cable)
4 Sets
10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Dip (Bodyweight)
4 Sets
-
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Squat (Barbell)
4 Sets
8 Reps
-
4
Overhead Press (Barbell)
4 Sets
10 Reps
-
5
Dip (Bodyweight)
4 Sets
-
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserMan
a year ago
1 week complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Good.