Doom Slayer PPL Program
The ultimate push pull legs program to build a Doom Slayer physique
Natural Bodybuilding YouTuber (100K+ Subs)
Overview
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.
Who it's for
Reviews
This is the only time I've ever paid for an exercise app. I turned 50 this year, and I want to make sure I don't become one of those wizened old men who can barely hold his head up. This app has some great programs that can be modified for any level. I can see the muscle I've gained since using Boostcamp, and I'm definitely stronger. Anyone looking to gain muscle and get stronger should look at Boostcamp.
I’ve done two programs by this creator and this one was pretty good. I think I like the other one a bit more, but I can definitely feel my back getting stronger and widening. I like that legs are here but not a huge focus so it makes 6 days feel pretty easy. Going to cycle this one more time as I have done his other hypertrophy program 2x in a row.
Big fan of this PPL split lets me attack the gym on a regular basis. Started off slow now going into a higher intensity and the results are showing
This will make you into a thick gorilla, neck, traps and shoulders will blow up along with your biceps
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Barbell Row | 3 | 6–10 reps |
| 1B | Cable Crunch | 3 | 10–15 reps |
| Superset | |||
| 2A | High Row | 3 | 10–15 reps |
| 2B | Upright Row (Barbell) | 3 | 10–15 reps |
| Superset | |||
| 3A | Neck Extension | 3 | 15–20 reps |
| 3B | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 3C | Farmer's Walk (Weighted) | 3 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 6–10 reps |
| 1B | Rear Delt Row | 3 | 10–15 reps |
| Superset | |||
| 2A | AD Press | 4 | 8–12 reps |
| 2B | Hammer Curl | 4 | 8–12 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 4 | 10–15 reps |
| 3B | Katana Extension | 4 | 8–12 reps |
| 3C | Chest Fly (Cable) | 4 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 6–10 reps |
| 1B | Neck Flexion | 3 | 10–15 reps |
| Superset | |||
| 2A | Hyperextension | 4 | 8–12 reps |
| 2B | Russian Twist | 4 | 10–15 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 10–15 reps |
| 3B | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 3–5 reps |
| 1B | Face Pull | 3 | 10–15 reps |
| Superset | |||
| 2A | Kroc Row | 4 | 6–12 reps |
| 2B | Wrist Curls | 4 | 10–15 reps |
| Superset | |||
| 3A | Power Shrug | 3 | 6–10 reps |
| 3B | Preacher Curl (Dumbbell) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 8–12 reps |
| 1B | Neck Extension | 3 | 10–15 reps |
| Superset | |||
| 2A | Chest Press (Machine) | 3 | 6–10 reps |
| 2B | Decline Crunch (Weighted) | 3 | 8–12 reps |
| Superset | |||
| 3A | JM Press | 4 | 8–12 reps |
| 3B | Hammer Curl | 4 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 2 | 6–12 reps |
| 1B | Rear Delt Fly (Dumbbell) | 2 | 8–12 reps |
| Superset | |||
| 2A | Squat (Smith Machine) | 3 | 8–12 reps |
| 2B | Standing Calf Raise | 3 | 10–15 reps |
| Superset | |||
| 3A | Glute-Ham Raise | 3 | 10–15 reps |
| 3B | Dead Hang | 3 | 1 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Natural Hypertrophy is a natural bodybuilding YouTube channel. I will be documenting my journey and be as transparent as possible. I will share my body measurements and film / explain my methods. On this channel, expect to see lifting vlogs, informative videos, as well as rants about manga and lifting. Thanks for being here and enjoy.
How Doom Slayer PPL Program works
Doom Slayer PPL Program is a standard-length, 12-week, 6-day-per-week hypertrophy program written for intermediate lifters. Each session takes around 60 minutes to complete. It was created by Natural Hypertrophy and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 12-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Doom Slayer PPL Program is best suited to lifters who already have 6–18 months of consistent training and know their working weights for the main lifts. Over 1,238 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Browse all Push-Pull-Legs programs on Boostcamp →Common questions
Yes, Doom Slayer PPL Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 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. As you get familiar with the program, sessions tend to move faster.
Doom Slayer PPL Program is structured around 6 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Doom Slayer PPL Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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