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Home Slayer PPL

by AtlonglastJshaw

Program Description

It's the Natural Hypertrophy Doom Slayer program but for a home gym wiht pull up bar and modifications

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 09, 2025 03:22
  • Last Edited
    Jul 23, 2025 09:58

Summary

Unleash your potential with the Home Slayer PPL program, a dynamic 12-week plan designed for serious lifters looking to maximize their gains from the comfort of their garage gym. With six training days each week, this program focuses on a balanced Push, Pull, Legs (PPL) split that targets all major muscle groups through expertly crafted supersets. Expect to build strength and muscle with compound movements like barbell rows and squats, while also enhancing your core stability and endurance. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Abs
10.5%
Biceps
9.1%
Lats
8%
Rear Delts
6.8%
Triceps
6.8%
Glutes
6%
Chest
5.6%
Quadriceps
5.4%
Front Delts
5.4%
Neck
5.3%
Hamstrings
5.1%
Middle Delts
5%
Lower Back
3.2%
Forearms
2.5%
Calves
1.8%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Bayesian Curl
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Bayesian Curl
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Pullover (Dumbbell)
3
15 reps
-
3B
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
2A
Dip (Weighted)
3
6 reps
-
2B
Rear Delt Row
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chest Fly (Cable)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
2A
Dip (Weighted)
3
6 reps
-
2B
Rear Delt Row
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chest Fly (Cable)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Good Morning
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Nordic Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Nordic Curl
3
10 reps
-
3A
Good Morning
3
8 reps
-
3B
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Wrist Curls
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Band Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Barbell)
3
6 reps
-
1B
Wrist Curls
3
6 reps
-
2A
Pull-Up (Weighted)
3
6 reps
-
2B
Bicep Curl (EZ Bar)
3
10 reps
-
3A
Pullover (Dumbbell)
3
10 reps
-
3B
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Bayesian Curl
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Neck Extension
3
10 reps
-
3A
Chest Fly (Dumbbell)
3
6 reps
-
3B
Decline Crunch (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Bayesian Curl
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Neck Extension
3
10 reps
-
3A
Chest Fly (Dumbbell)
3
6 reps
-
3B
Decline Crunch (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Barbell Row
3 Sets
10 Reps
-
1B
Hanging Leg Raise
3 Sets
8 Reps
-
2A
T-Bar Row
3 Sets
10 Reps
-
2B
Neck Extension
3 Sets
15 Reps
-
3A
Shrug (Barbell)
3 Sets
15 Reps
-
3B
Bayesian Curl
3 Sets
10 Reps
-
Day 2
1A
Dip (Weighted)
3 Sets
6 Reps
-
1B
Rear Delt Row
3 Sets
10 Reps
-
2A
AD Press
3 Sets
8 Reps
-
2B
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3B
Chin-Up (Weighted)
3 Sets
6 Reps
-
Day 3
1A
Squat (Barbell)
3 Sets
6 Reps
-
1B
Neck Flexion
3 Sets
10 Reps
-
2A
Sissy Squat
3 Sets
8 Reps
-
2B
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
3A
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
-
3B
Dead Hang
3 Sets
1 Reps
-
Day 4
1A
Pull-Up (Weighted)
3 Sets
6 Reps
-
1B
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
2A
Pullover (Dumbbell)
3 Sets
6 Reps
-
2B
Hanging Leg Raise
3 Sets
10 Reps
-
3A
Shrug (Barbell)
3 Sets
10 Reps
-
3B
Lying Reverse Fly
3 Sets
10 Reps
-
Day 5
1A
JM Press
3 Sets
8 Reps
-
1B
Neck Extension
3 Sets
6 Reps
-
2A
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2B
Ab Wheel
3 Sets
10 Reps
-
3A
Lying Tricep Extension (Barbell)
3 Sets
6 Reps
-
3B
Lying Side Lateral Raise
3 Sets
8 Reps
-
Day 6
1A
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
1B
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
-
2A
Front Squat (Barbell)
3 Sets
6 Reps
-
2B
Decline Crunch (Weighted)
3 Sets
10 Reps
-
3A
Hip Thrust (Barbell)
3 Sets
8 Reps
-
3B
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-