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The Graveslayer STRIKES AGAIN

by Twan ten Hooven

Program Description

This is the comeback of the Graveslayer. Hopefully even more gains, even more graves. Complete every 7 to 10 days. Appreciate your rest.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 03, 2025 07:54
  • Last Edited
    Aug 12, 2025 12:23

Summary

Unleash your potential with "The Graveslayer STRIKES AGAIN," a dynamic 3-week program designed for serious lifters. Committing to five days a week, you'll tackle a variety of upper and lower body workouts, focusing on strength-building exercises like the Bench Press, Leg Press, and JM Press. Each session is crafted to challenge your limits and enhance muscle growth, ensuring you make noticeable gains. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
11.5%
Biceps
10.1%
Chest
9.2%
Lats
7.8%
Quadriceps
7.3%
Front Delts
6.8%
Middle Delts
6.4%
Hamstrings
5.6%
Abs
5.1%
Forearms
4%
Calves
3.9%
Glutes
3.4%
Rear Delts
3%
Neck
1.6%
Lower Back
1.4%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
High Row
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
4
Incline Curl (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
5
V-Handle Tricep Pushdown (Cable)
1
2
5-8 reps
8-15 reps
-
-
6
Egyptian Lateral Raise (Cable)
2
8-12 reps
-
7
Rollout (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
High Row
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
4
Incline Curl (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
5
V-Handle Tricep Pushdown (Cable)
1
2
5-8 reps
8-15 reps
-
-
6
Egyptian Lateral Raise (Cable)
2
8-12 reps
-
7
Rollout (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
6-10 reps
-
-
2
High Row
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
4
Incline Curl (Dumbbell)
1
2
4-6 reps
6-10 reps
-
-
5
V-Handle Tricep Pushdown (Cable)
1
2
5-8 reps
8-15 reps
-
-
6
Egyptian Lateral Raise (Cable)
2
8-12 reps
-
7
Rollout (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
2
4-6 reps
8-10 reps
-
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Preacher Curl (Barbell)
1
2
6-8 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
2
4-6 reps
8-10 reps
-
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Preacher Curl (Barbell)
1
2
6-8 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
2
4-6 reps
8-10 reps
-
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Preacher Curl (Barbell)
1
2
6-8 reps
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
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
2
4-8 reps
8-10 reps
-
-
6
Chest Fly (Cable)
2
10-15 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
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
2
4-8 reps
8-10 reps
-
-
6
Chest Fly (Cable)
2
10-15 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
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
2
4-8 reps
8-10 reps
-
-
6
Chest Fly (Cable)
2
10-15 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
-5 reps
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
1
12-15 reps
-
-
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
-5 reps
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
1
12-15 reps
-
-
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
-5 reps
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
1
12-15 reps
-
-
-
7
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
2
High Row
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
4
Incline Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
-
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
5-8 Reps
8-15 Reps
-
-
6
Egyptian Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Rollout (Barbell)
3 Sets
AMRAP
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-10 Reps
-
2
Seated Calf Raise
2 Sets
15-20 Reps
-
3
Power Shrug
3 Sets
AMRAP
-
4
Hamstring Curl
3 Sets
8-15 Reps
-
5
Bulgarian Split Squat (Smith Machine)
2 Sets
8-12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
7
Wrist Curls
3 Sets
15-20 Reps
-
Day 3
1
JM Press (Smith Machine)
1 Set
2 Sets
4-6 Reps
8-10 Reps
-
-
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3
Preacher Curl (Barbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
4
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
6-12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
7
Behind The Back Curls (Cable)
3 Sets
AMRAP
-
Day 4
1
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
12-15 Reps
-
-
3
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
4-8 Reps
8-10 Reps
-
-
6
Chest Fly (Cable)
2 Sets
10-15 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
-5 Reps
8-10 Reps
-
-
2
Standing Calf Raise
3 Sets
15-20 Reps
-
3
Shrug (Trap Bar)
2 Sets
AMRAP
-
4
Neck Curl
2 Sets
15-20 Reps
-
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
6
Leg Extension
1 Set
1 Set
12-15 Reps
-
-
-
7
Hanging Leg Raise
3 Sets
AMRAP
-