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Doom Slayer PPL Program
225 athletes joined
The ultimate push pull legs program to build a Doom Slayer physique
4.64
(11 ratings)
Program Description

Boostcamp is excited to partner with Natural Hypertrophy to bring this free program to Boostcamp.

Welcome to the Doom Slayer-inspired hypertrophy program, designed for those who aspire to attain a physique as formidable as the iconic video game super-soldier. This program, optimized for intermediate to advanced lifters, is an adaptation of the push-pull-legs (PPL) template that is tailored to address common pitfalls while maximizing muscle growth.

Program Focus Areas:

  • Upper Body Dominance: Prioritizing the shoulders, chest, and back to forge a broad, tank-like upper frame.

  • Arms: Enhancing bicep, tricep, and forearm development to complement the massive upper body, ensuring a balanced look.

  • Core and Posterior Chain: Integrating intense ab workouts and posterior chain exercises to develop a strong, resilient physique that matches the aesthetic and functional needs of a Doom Slayer.

Program Structure:

  • Frequency and Variation: A six-day per week program structure based on Pull 1, Push 1, Pull 1, Pull 2, Push 2, Pull 2, with mirrored days to prevent overuse injuries and boredom, ensuring sustainable progress and intense muscular engagement.

  • Smart Exercise Selection: The program intelligently cycles through different movement patterns and includes a mix of compound and isolation exercises to optimize muscle activation without excessive fatigue.

  • Recovery and Adaptability: Emphasizes recovery tactics within the high-frequency schedule to maintain performance and progression.

This program is not just about enhancing your physique—it's about transforming you into a powerhouse capable of tackling rigorous demands both in and out of the gym. Whether you're looking to bulk up or simply gain functional strength, this program offers an intelligent approach to achieving a larger-than-life appearance akin to the Doom Slayer.

Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
6 days
Time Per Workout
60 minutes
down_app
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
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 Reps
1B
Cable Crunch
3
10-15 Reps
2A
High Row
3
10-15 Reps
2B
Upright Row (Barbell)
3
10-15 Reps
3A
Neck Extension
3
15-20 Reps
3B
Bicep Curl (Dumbbell)
3
8-12 Reps
3C
Farmer's Walk (Weighted)
3
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 Reps
1B
Rear Delt Row
3
10-15 Reps
2A
AD Press
4
8-12 Reps
2B
Hammer Curl
4
8-12 Reps
3A
Lateral Raise (Cable)
4
10-15 Reps
3B
Katana Extension
4
8-12 Reps
3C
Chest Fly (Cable)
4
6-10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 Reps
1B
Neck Flexion
3
10-15 Reps
2A
Hyperextension
4
8-12 Reps
2B
Russian Twist
4
10-15 Reps
3A
Leg Extension
3
10-15 Reps
3B
Seated Calf Raise
3
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 Reps
1B
Face Pull
3
10-15 Reps
2A
Kroc Row
4
6-12 Reps
2B
Wrist Curls
4
10-15 Reps
3A
Power Shrug
3
6-10 Reps
3B
Preacher Curl (Dumbbell)
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 Reps
1B
Neck Extension
3
10-15 Reps
2A
Chest Press (Machine)
3
6-10 Reps
2B
Decline Crunch (Weighted)
3
8-12 Reps
3A
JM Press
4
8-12 Reps
3B
Hammer Curl
4
6-10 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 Reps
1B
Rear Delt Fly (Dumbbell)
2
8-12 Reps
2A
Squat (Smith Machine)
3
8-12 Reps
2B
Standing Calf Raise
3
10-15 Reps
3A
Glute-Ham Raise
3
10-15 Reps
3B
Dead Hang
3
1 mins
What People Are Saying(11 ratings)
Only ratings with written feedback are displayed here.
4.64/ 5
LennyAge 29, Man
4 days ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Im just not as big of a fan as compound movements anymore and i like to do them heavy around once a month. Easy fix but if it was already there it be perfect.
Dan J.Age 36, Man
7 days ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great fun, nicely balanced, feeling yoked.