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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
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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
7 months ago
1 week complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Good.