Hellwalker- PPL

READ BEFORE TRAINING 

PUSH/ PULL/ LEGS  

This Program is designed for full body coordination aswell as for just getting big enough to run through a wall.
 
The program is based of the doom slayer, he has crazy proportions all over so this program will be focused on high level exercises and great performance compound 
movements 

NOTE 

Be sure to check in with sleep, nutrition and cardio to keep all muscles developing and working properly while not in the gym

I would highly recommend that you throw in some (Close Grig Conventional Squats HEEL ELEVATED) and the Guillotine Press for just better leg and chest movements 

THINGS TO KNOW BEFORE TRAINING 

If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional)

If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work

In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories

Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights

HellWalker will most likely change over time with either major or minor improvements. Make change to it if necessary.

LASTLY (HEAVY AND CONTROLLED)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Fly press (DB)

Lateral Raise (Dumbbell)

Guillotine Press (DB)

Dip (Weighted)

Front Raise

Push Day 1

Incline Curl (Dumbbell)

Bent Over Row (Barbell, Paused)

Pull-Up (Bodyweight)

Seated Row (Cable)

Pull Day 1

Heel Elevated Squats (Conventional/ Wide grip)

Lying Leg Curl

Seated Calf Raise

Leg Extension

Hack Squat

Leg Day 1

Larson Press

Overhead Press (Barbell)

Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

Push Day 2

Hammer Curl

Face Pull

Lat Pulldown

V-Handle Tricep Pushdown (Cable)

Pull Day 2 

Romanian Deadlift (Dumbbell)

Leg Curl

Leg Day 2 

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