logo
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
Jun 07, 2024 05:25
down_app
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
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
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
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
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
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
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
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
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
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
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
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
10 days ago
1 week complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Good.