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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 03, 2025 09:02
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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
1
1
15-20 reps
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
1
1
15-20 reps
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
1
1
15-20 reps
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
1 Set
1 Set
15-20 Reps
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
-