The Graveslayer STRIKES AGAIN
Upper Lower Arms Upper Lower program for graveslayer
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 4–6 reps |
| 2 | 6–10 reps | ||
| 2 | High Row | 3 | 8–12 reps |
| 3 | Seated Overhead Press (Dumbbell) | 1 | 4–6 reps |
| 2 | 6–10 reps | ||
| 4 | Incline Curl (Dumbbell) | 1 | 4–6 reps |
| 2 | 6–10 reps | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 1 | 5–8 reps |
| 2 | 8–15 reps | ||
| 6 | Egyptian Lateral Raise (Cable) | 2 | 8–12 reps |
| 7 | Rollout (Barbell) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 6–10 reps |
| 2 | Seated Calf Raise | 2 | 15–20 reps |
| 3 | Power Shrug | 3 | AMRAP |
| 4 | Hamstring Curl | 3 | 8–15 reps |
| 5 | Bulgarian Split Squat (Smith Machine) | 2 | 8–12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 8–12 reps |
| 7 | Wrist Curls | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | JM Press (Smith Machine) | 1 | 4–6 reps |
| 2 | 8–10 reps | ||
| 2 | Pullover (Dumbbell) | 3 | 8–12 reps |
| 3 | Preacher Curl (Barbell) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 4 | Hammer Curl (Dumbbell) | 2 | 8–10 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 6–12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps |
| 7 | Behind The Back Curls (Cable) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 4–6 reps |
| 2 | 8–10 reps | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 6–10 reps |
| 1 | 12–15 reps | ||
| 3 | Seated Wide-Grip Row (Cable) | 2 | 6–10 reps |
| 4 | Pull-Up (Weighted) | 3 | 6–10 reps |
| 5 | Overhead Tricep Extension (Cable) | 1 | 4–8 reps |
| 2 | 8–10 reps | ||
| 6 | Chest Fly (Cable) | 2 | 10–15 reps |
| 7 | Reverse Bicep Curl (Dumbbell) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | — |
| 2 | 8–10 reps | ||
| 2 | Standing Calf Raise | 3 | 15–20 reps |
| 3 | Shrug (Trap Bar) | 2 | AMRAP |
| 4 | Neck Curl | 2 | 15–20 reps |
| 5 | Leg Press (45 Degrees) | 2 | 8–12 reps |
| 6 | Leg Extension | 1 | 12–15 reps |
| 1 | — | ||
| 7 | Hanging Leg Raise | 3 | AMRAP |
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, The Graveslayer STRIKES AGAIN 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.
The Graveslayer STRIKES AGAIN 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.
The Graveslayer STRIKES AGAIN 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
