Doom Slayer PPL Program
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The ultimate push pull legs program to build a Doom Slayer physique
5.00
(3 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
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10
-
1B
Cable Crunch
3
10-15
-
2A
High Row
3
10-15
-
2B
Upright Row (Barbell)
3
10-15
-
3A
Neck Extension
3
15-20
-
3B
Bicep Curl (Dumbbell)
3
8-12
-
3C
Farmer's Walk (Weighted)
3
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10
-
1B
Rear Delt Row
3
10-15
-
2A
AD Press
4
8-12
-
2B
Hammer Curl
4
8-12
-
3A
Lateral Raise (Cable)
4
10-15
-
3B
Katana Extension
4
8-12
-
3C
Chest Fly (Cable)
4
6-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10
-
1B
Neck Flexion
3
10-15
-
2A
Hyperextension
4
8-12
-
2B
Russian Twist
4
10-15
-
3A
Leg Extension
3
10-15
-
3B
Seated Calf Raise
3
15-20
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5
-
1B
Face Pull
3
10-15
-
2A
Kroc Row
4
6-12
-
2B
Wrist Curls
4
10-15
-
3A
Power Shrug
3
6-10
-
3B
Preacher Curl (Dumbbell)
3
6-12
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12
-
1B
Neck Extension
3
10-15
-
2A
Chest Press (Machine)
3
6-10
-
2B
Decline Crunch (Weighted)
3
8-12
-
3A
JM Press
4
8-12
-
3B
Hammer Curl
4
6-10
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12
-
1B
Rear Delt Fly (Dumbbell)
2
8-12
-
2A
Squat (Smith Machine)
3
8-12
-
2B
Standing Calf Raise
3
10-15
-
3A
Glute-Ham Raise
3
10-15
-
3B
Dead Hang
3
1 mins
-
What People Are Saying(3 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
DerCrafter2008Age 16, Man
6 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Epic
Joseph P.Age 20, Man
9 days ago
1 week complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I've been running it since the video came out last year, I have made significant progress everywhere, quite a good program. Biggest changes were in the forearms and posterior chain. Put quite a good bit on my deadlift, without actually doing deadlifts, and my forearm curl went from 20 pounds to 45 pounds, simply from isolating them properly. Would recommend